Exogenous ketones: Something to add to your recovery drink?

We all love a good "pain face" and we all know how much those high intensity interval sessions hurt! Such big sessions, require big recovery; and recovery optimization is always a key question for athletes, sports scientists and coaches looking for a performance advantage. With media reports circulating that many elite road cycling teams are investing huge sums of money in exogenous ketone supplements for their athletes (7), many of us in endurance sport – including the scientists – are asking if exogenous ketones are the next magic bullet in sports nutrition (4). We blogged about exogenous ketones recently, specifically using some of our own data and a recently published review (8) to survey the evidence for supplementing with exogenous ketones during a long-distance triathlon. In this blog, we are going to focus instead on the possible benefits of exogenous ketone supplementation for recovery.



Before diving into specific original studies assessing...

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Should we take exogenous ketones during a long-distance triathlon?

- Dr Dan Plews and Ed Maunder


A review of the review by David M. Shaw et al. Sports Medicine 50(4): 641-656, 2020

In this blog, we are going to summarize a recently published review by former AUT PhD student Dave Shaw on the evidence for and against exogenous ketone ingestion (11), as well as some of our own personal experiences. Dave’s PhD included studies on both the ingestion of exogenous ketones in a sports drink and longer-term adaptation to a very low-carbohydrate, ketogenic diet (10, 12), with one of the main purposes of this review being to highlight the stark differences between these two interventions. In this blog however, we are going to focus on studies of exogenous ketone supplementation for endurance performance. Ed (PhD student & Endure IQ LDT102 guest instructor) was fortunate enough to be part of the team of authors writing the review.


Exogenous ketones 

A point here to note is that when we discuss exogenous ketones, we are not...

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