Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Potassium Beta-Hydroxybutyrate (BHB) is a ketone body salt commonly used in exogenous ketone supplements, which are marketed to athletes and individuals engaging in exercise. The scientific rationale for its use as an athletic and exercise aid is based on its capacity to rapidly elevate blood ketone levels, mimicking a state of nutritional ketosis without the need for prolonged carbohydrate restriction or fasting. Elevated ketone bodies can serve as an alternative fuel source for skeletal muscle and the brain, potentially sparing muscle glycogen and reducing fatigue during endurance activities.

Several small-scale studies indicate that exogenous BHB supplementation can increase blood ketone concentrations and, under specific circumstances, may enhance endurance performance, especially in individuals already adapted to a ketogenic diet. Some research reports modest improvements in exercise performance or reduced perceived exertion, particularly during prolonged, moderate-intensity exercise. However, findings are inconsistent, with other studies showing no performance benefit or reporting gastrointestinal distress as a side effect.

Current scientific evidence does not robustly support BHB supplementation for strength or high-intensity, anaerobic exercise, and the benefits for aerobic performance appear to be context-dependent. Systematic reviews and meta-analyses emphasize the need for more extensive, well-controlled trials to clarify its efficacy and optimal use in athletic populations. In summary, while there is a scientific basis for BHB as an exercise aid, the overall quality and consistency of the evidence are moderate, justifying a rating of 3 out of 5.

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