Numerous supplements have been suggested, yet only a limited number of them are effective.
Ketones, the latest supplement gaining significant attention, are contained in tiny bottles and are widely regarded as having an unpleasant taste. Their expensive cost and alleged performance-enhancing effects have prompted numerous calls for their prohibition. However, the question remains – do they truly enhance performance?
To begin, let us examine the nature of ketones.
Both during exercise and at rest, our bodies obtain the necessary energy by breaking down carbohydrates and fats. While fats can be utilized by most tissues, the brain depends on glucose, a type of carbohydrate.
Once the body’s carbohydrate reserves are depleted, glucose production occurs in limited quantities from alternative sources, such as protein found in skeletal muscle and byproducts resulting from the breakdown of fat. Nevertheless, this supply falls short of meeting the brain’s daily requirement of over 100 grams of glucose.
When the availability of carbohydrates decreases, the liver begins the process of converting fat into ketone bodies, also known as ketones, which can serve as an alternative fuel source for the brain. Additionally, ketone bodies have the potential to be utilized in other tissues, like muscles, and might eventually be employed as a source of energy during physical activity.
The keto diet, which is currently trending, involves reducing carbohydrate intake to under 50 grams per day. This prompts the body to produce ketone bodies for brain fuel and causes other tissues to depend on fat as a fuel source.
Numerous studies have revealed that sports performance is hindered by this diet, despite its effectiveness for weight loss, unsurprisingly due to the crucial role carbohydrates play in sustaining high-intensity exercise.
Ketosis and Exercise Performance
Initially, this seems very appealing to athletes. By encouraging the body to mostly utilize fat as energy, we are able to conserve limited glycogen supplies, which often hinder performance, and lessen the breakdown of muscle protein.
The negative impact on exercise performance is well-documented when following a sustained low-carb/high-fat diet that is necessary to increase blood ketone levels.
The reason is that when consumption of carbohydrates is reduced to enter ketosis, the body is deprived of the essential macronutrient for maintaining exercise performance, which is carbohydrates. Only during very low levels of exertion are carbohydrates not considered the main source of fuel.
Ketone Supplements
Scientific interest aroused in supplements that could elevate ketone body levels in the bloodstream without diminishing the presence of carbohydrates, as ketone bodies possess energy-generating potential akin to that of carbohydrates and fats.
In theory, sports people could potentially benefit from including ketone bodies in their diet alongside carbohydrates and fats. This usage of ketone bodies could help conserve the limited stores of carbohydrates.
Numerous efforts have been undertaken to create a ketone supplement, but initially, these supplements resulted in digestive problems and failed to significantly enhance the availability of ketone bodies.
In 2017, an Australian study was conducted on professional cyclists who were given a ketone diester supplement, which is a compound consisting of a ketone body and diester. The study found that the supplement resulted in reduced performance during time-trials, along with notable discomfort in the gut and only a modest increase in the availability of ketone bodies.
In a recent study, it has been demonstrated that a more recent type of ketone monoester drink, which binds a ketone body to a compound known as monoester, does not lead to gastrointestinal discomfort. Moreover, it effectively raises the levels of ketone bodies in the bloodstream.
Despite following a step-by-step approach, the outcome was not satisfactory in terms of performance enhancement, according to a recent study conducted by researchers from McMaster University in Canada. The study revealed that the ketone supplement, when compared to a placebo, hindered the performance of a 20-minute time-trial by 2.4%.
The reasons behind these findings are still not understood. The most probable reason is that the decrease in exercise performance is due to ketone supplements causing the blood to become more acidic, a phenomenon that has been recognized to hinder performance for a long time.
There is limited evidence suggesting that the combination of ketones and sodium bicarbonate supplements might have a counteractive effect. Nonetheless, it remains uncertain because not all studies confirm this outcome.
The Work-Around: Ketone Ester Drinks
KEs are a type of exogenous ketones that can be likened to “ketosis in a drink.” They serve as a dietary supplement and enable your body to enter a state of ketosis, even if you are not following the carb-restricted ketogenic diet.
When considering KE supplementation and athletic performance, there are two different approaches. The initial theory suggests that it aids in preserving glycogen levels, allowing for increased intensity and duration. Additionally, it enhances glycogen resynthesis post-exercise, which contributes to improved future performances.
The strength of evidence for the claims on improving recovery and preventing symptoms of over-reaching and/or over-training through KE consumption after exercise is still quite low, according to the second theory.
Does Ketone Ester Supplementation Spare Glycogen
There is a theory that states that adding KE supplementation can enhance the regeneration of muscle glycogen after exercise. However, numerous studies have contradicted this idea by stating that if the athlete consumes enough carbohydrates and protein after exercising, the inclusion of ketones does not provide any additional stimulation for glycogen resynthesis.
Other research has indicated that consuming KE during exercise preserves glycogen, though some studies have failed to validate this advantage.
One important issue regarding the consumption of KE during exercise is the acidity of KEs, which significantly affects the regulation of pH. The presence of KEs in the body leads to a mild, systemic acidosis that has adverse effects on muscle function, capacity, and both aerobic and anaerobic metabolism.
Can Ketone Ester Supplementation Improve Recovery
This year, a study was published by Leuven University physiologist and ketone research pioneer Peter Hespel. The study provides strong evidence suggesting that KE supplementation after exercise can potentially enhance endurance performance by promoting recovery.
The study brought KE supplementation back to the attention of the public.
Hespel’s study focused on examining the impact of ketone ester supplementation in a rigorous endurance training overload phase, resembling the conditions experienced during the Tour de France, where the athlete remains in an intense and ongoing catabolic state.
Ketones in Recovery
There doesn’t seem to be any advantage to exercise performance by consuming ketones before or during exercise. In fact, it can hinder it.
There is evidence from KU Leuven, a research university in Belgium, suggesting that taking ketone supplements during recovery from endurance exercise can help decrease the symptoms associated with overtraining, known as “overreaching.” However, there is no evidence indicating that ketone supplementation would be beneficial to athletes during regular training.
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Despite some promising indications, the research on KEs as a performance enhancer remains inconclusive. While certain successful professional athletes are employing them, others are opting not to do so. With time, we can expect to acquire more answers.
At the end of the day, remember not to forget what is most important for endurance performance. Despite the current popularity of ketone supplementation, its potential benefits would only bring small improvements. What we can be sure of is that effectively managing your fueling and hydration plans will have the biggest impact on your overall performance.
