Most Runners Get Ketones Wrong—The Science-Backed Truth and How to Use Them Right

Estimated read time: 3.63 minutes (About as long as it takes to talk yourself into that early morning run. Oh sorry, I thought that said 45 minutes)👟

Hey Performance Nerds! Jonah here. 🤓

Ketones promise to be the secret fuel to push past ‘the wall’—but is that real science or just expensive hype?

Today, we’re breaking down:

• The simple science behind ketones for runners 🧬

• Whether ketones actually boost performance—or are a bust 🤔

• Practical tips on how (and if) to use ketones in your training 💊

Let’s dive in.

Ketones 101 – The Quick Science Breakdown 🧪

What Are Ketones, Anyway? 🧐

Ketones are natural compounds your body produces when you're low on carbs—think of them as your body’s emergency backup fuel. ⛽️

Supplements, known as ketone esters, salts, or diols, claim to quickly raise these levels without needing to cut carbs.

Which Ketone Supplement (If Any) Actually Works?

So, if ketones are a backup fuel, which supplements actually deliver results?

• Ketone Esters: Potent, fast-absorbed, very bitter taste, significantly raise blood ketones. 📈

• Ketone Salts: Easier to drink, lower potency, contain electrolytes, but raise ketones less effectively. 🧂

• Ketone-IQ (Ketone Diols): Easier to drink but not as effective at boosting ketone levels compared to esters. More research is needed. 🤷

Fact or Fiction – Do Ketones Boost Marathon Performance? 🏃‍♂️🔥

Fiction: Ketones Are Your “Preferred” Race-Day Fuel 🚫

Carbs are still king for marathons. Here’s why:

• Your body prioritizes glycogen for high-intensity efforts like racing.

• Researchers agree that acute ketone use rarely improves performance.

Mixed Evidence: Ketones and Glycogen Sparing 📊

Non-sciencey influencers claim ketones are like putting your phone on battery-saver mode—hoping your energy lasts longer.

But the research is mixed:

• Some studies suggest a slight benefit in glycogen preservation. 🧑‍🔬

• Others show no clear benefit, especially at marathon intensity. ❌

• Many runners report stomach issues or feeling sluggish when using ketones in races. 🤮

🚀 Takeaway: Current evidence suggests ketones probably won’t improve your marathon or shorter-distance race performance.

Emerging Science – Ketones for Recovery & Adaptation 🔬🔄

🔬 Recent studies suggest taking ketones after runs may help with:

• Refueling muscles faster after hard workouts ⚡️

• Preventing muscle breakdown 💪

• Boosting oxygen delivery to muscles by increasing red blood cells 🩸

• Enhancing muscle capillaries, improving blood flow and efficiency. 

  • Think of this like adding more roads to a city—your muscles get better traffic flow for oxygen and nutrients. 🚗 🛣️

🚨 But… These benefits aren’t proven to directly improve marathon performance.

Plus, ketones can cause digestive issues, are expensive, and individual responses vary widely.

Potential Benefits of Ketones in Ultra-Endurance Events 🏃‍♀️🏞️

While ketones probably won't help in marathons, ultra athletes racing longer durations at lower intensities might see benefits:

• ✅ Reduced Muscle Breakdown: May help protect muscles during extremely long runs. 💪

• ✅ Better Brain Energy: Helps maintain mental sharpness deep into an ultra. 

  • Your brain can burn ketones for fuel, potentially keeping you sharp when you’re 12 hours into an ultra. Aka when you're debating whether that tree stump is actually a chair. 🧠

• ✅ Improved Recovery: May speed up recovery by reducing inflammation. 🏥

🚀 Takeaway: For ultras, ketones might be worth testing in training—but they shouldn't replace your regular nutrition strategies.

Practical Application – How (and If) to Try Ketones 📝

Who Might Benefit Most from Ketones? 🤔

• Runners averaging 60+ miles per week seeking faster recovery

• Ultra-endurance athletes racing for 5+ hours at lower intensities

Recommended Ketone Strategy 🗓️

• ✅ Best Timing: Right after long runs or intense workout 🔁

• ✅ Dosage: ~300-600 mg/kg of ketone esters (paired with carbs & protein)

• 🚨 Cautions and Tips:

  • Always test in training first—never try new supplements on race day

  • Ketones should complement carbs, not replace them

  • Watch for stomach issues, especially with ketone salts

🚀 Takeaway: Ketones aren’t a magic bullet. If you’re curious, use them for recovery—not racing.

Practical Summary ✅

• ✅ Ketones show no consistent benefit for marathon performance

• ✅ May aid recovery and adaptation to heavy training

• ✅ Expensive and variable in tolerance—experiment cautiously

🚨 Hidden Measurement in Your Running Shoes Might be the Real Reason your Calves and Knees are Screaming During Training

Did you miss my post about the hidden measurement in your running shoes might be the real reason your calves and knees are screaming during training? You can find it below!

I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!