Ketones: performance nutrition hack or waste of money?

Ketones are an energy source produced by the body when carbohydrate availability is low: during fasting, very low-carb diets, or starvation. They’ve been marketed as a way to boost exercise performance and recovery, especially in the last decade with the rise of exogenous (supplemental) ketones. If you consume any sort of endurance sports content, you've likely seen pros and influencers alike sipping on the small bottles and smiling for the camera. But do they actually provide any benefit for the athletes who aren't competing to win major titles?

So far, research shows no significant benefit for performance and, according to a recent review, recovery benefits are still unproven. Plus, commercial ketone supplements can cost $25–35 per dose, which is likely not worth it for most athletes. Professionals with high resources might see a slight improvement (on the order of a fraction of a percent in some cases), which is why they’re popular in elite cycling where those tiny performance gains can make a big difference.

The bottom line? You’ll get the most out of fine-tuning the fundamentals ⬇️

• Adequate calories, carbohydrates, and protein

• Proper nutrient timing

• Stay hydrated

• Prioritize stress management and sleep

These strategies are proven, affordable, and powerful for recovery. If you want to experiment with ketones, try them ahead of time - don’t wait to test them out around a key workout or competition. And be prepared for a... let's just say "interesting" taste!

Do you have questions about which supplements may benefit your performance or health? Book a consultation to talk about what you're taking, what you're interested in, and how it may or may not help you reach your goals!