Ketones for Running: Benefits, Drawbacks, and Costs Explained

January 19, 2025
By Matteo

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.

What Are Ketones?

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.

The Science Behind Ketones for Runners

Energy During Exercise

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.

Recovery Post-Run

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.

Potential Benefits of Ketones

  1. Additional Energy Source: May provide supplementary energy during prolonged efforts.
  2. Enhanced Recovery: Potentially reduces signs of overtraining when combined with adequate nutrition.
  3. Flexibility: Allows runners to tap into ketones without adhering to a restrictive ketogenic diet.

Drawbacks and Risks

  1. No Proven Performance Gains: Research shows NO improvement in short-distance performance (e.g., 5K, 10K) and limited evidence for marathons or ultras.
  2. Gastrointestinal Issues: Side effects like nausea, cramping, and diarrhea are common, which can derail training or racing.
  3. High Cost: Supplements like Ketone IQ can cost $5 per serving or more, making them a pricey addition to your training regimen.
  4. Unpleasant Taste: Many runners report that ketone supplements taste bad.
  5. Limited Long-Term Research: The safety and efficacy of long-term ketone supplementation are not yet well understood.

Should You Use Ketones for Running?

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:

  • Smart Training Plans: Build mileage and intensity gradually.
  • Carbohydrate Gels and Electrolytes: Provide reliable energy during runs.
  • Creatine: Supports muscle strength and recovery.
  • Caffeine: Enhances endurance performance.
  • Iron and Salt Tablets: Essential for optimal health and hydration.

Top Ketone Supplement Brands

If you decide to try ketone supplements, choose a reputable brand that prioritizes safety and transparency.

  1. Ketone IQ
    • Cost: $5/serving
    • Third-Party Tested: Yes (NSF Certified for Sport)
    • Side Effects: GI upset, including nausea and diarrhea
  2. Delta G Esters
    • Cost: $85 for 3 bottles ($28+/serving)
    • Third-Party Tested: WADA-compliant but not NSF-certified
    • Side Effects: GI issues
  3. Kenetik Ketone Concentrate
    • Cost: $20 for 4 servings ($5/serving)
    • Third-Party Tested: No
    • Side Effects: GI upset

The Final Verdict

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.