Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Ketone salts are marketed as exogenous ketone supplements designed to rapidly elevate blood ketone levels, mimicking the metabolic state of ketosis achieved through fasting or a ketogenic diet. The rationale for their use in exercise centers around the potential to provide an alternative fuel source for muscles, possibly sparing glycogen and enhancing endurance or performance. Several studies have investigated the acute effects of ketone salt ingestion on exercise performance, substrate utilization, and recovery. While some research shows that ketone salts can raise blood β-hydroxybutyrate concentrations, the levels typically achieved are lower than those seen with ketone esters or prolonged fasting.

The evidence for performance benefits is limited and mixed. A few small-scale studies suggest a potential reduction in perceived exertion or enhanced fat oxidation, but improvements in endurance, strength, or recovery are generally not significant or consistent across studies. Some research even indicates potential gastrointestinal discomfort or impaired high-intensity exercise performance after ketone salt ingestion. Systematic reviews and meta-analyses conclude that, while theoretically promising, current evidence does not robustly support the use of ketone salts to enhance exercise performance in healthy individuals. The evidence base is still developing, with most studies being short-term, using small sample sizes, and often industry-sponsored. Therefore, while there is a scientific rationale and some early-stage research, overall support for ketone salts in exercise contexts remains limited.

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