Ketones have gained popularity among runners as a new performance and recovery supplement. But do they really deliver on their promises? This guide explores the science behind ketones for runners, including their potential benefits, drawbacks, and whether they’re worth the investment.
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Ketones are molecules produced by the liver when the body is in a state of energy deficit or low-carbohydrate availability.
They serve as an alternative fuel source when glucose (carbohydrates) is scarce.
This happens naturally during prolonged exercise, fasting, or when following a ketogenic diet.
Ketone supplements, however, are exogenous ketones—created outside the body and consumed in the form of powders, gels, or drinks.
These supplements aim to provide additional energy during exercise or aid in recovery without requiring a low-carb diet.
Runners primarily rely on carbohydrates and fats for energy. At higher intensities, carbohydrates dominate because they’re metabolized more efficiently than fats or ketones.
Ketone supplements don’t put the body into ketosis but provide a supplementary energy source through an alternative metabolic pathway.
Theoretically, ketones might spare glycogen stores during long efforts like marathons or ultras.
However, research on this is limited and inconclusive. Some studies show no significant performance benefits, and others suggest that ketones may even impair high-intensity performance.
There’s some evidence that ketones can aid recovery. A 2019 study found that athletes who consumed ketones post-exercise showed fewer signs of overtraining during an intensive training block.
However, these athletes also ate more overall, making it unclear if the ketones or the additional calories were responsible for the observed benefits.
For recovery, ketones should always be paired with carbohydrates, as they can’t replace glycogen replenishment.
While ketones might appeal to runners seeking an edge, the evidence doesn’t strongly support their use for improving performance.
Their benefits are more likely to appear in recovery scenarios during intense training blocks, but even then, they must be paired with proper nutrition.
Instead of investing heavily in ketones, you’re better off focusing on these proven strategies and supplements:
If you decide to try ketone supplements, choose a reputable brand that prioritizes safety and transparency.
Ketone supplements for runners remain a controversial and expensive choice with limited evidence supporting their benefits.
While they may aid recovery during intense training periods, they don’t replace the basics of good nutrition and proper training.
For most runners, the drawbacks—GI upset, cost, and lack of proven performance gains outweigh the potential benefits.
If you’re curious to experiment with ketones, consider using them as a recovery tool and prioritize third-party tested brands.
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