can ketones be used for energy What are ketones: your brain’s best friend or worst enemy?
Looking for a way to improve your endurance performance? You might consider adding ketones to your diet.
What are Ketones?
Ketones are chemicals that your liver makes when your body is low on carbohydrates. Instead of breaking down glucose for energy, your liver breaks down fat into ketones. This process is known as ketosis. Some people use a low-carbohydrate diet to encourage ketosis, but you can also supplement with exogenous ketones for a similar effect.
How Might Ketones Improve Endurance Performance?
When you exercise for a long time, your body needs to continually break down glucose for energy. Eventually, you may run out of glucose reserves and start to feel tired or hit a “wall” known as bonking. Ketones may be a way to help your body access a different type of energy source and avoid bonking.
In addition, some studies suggest that ketones might be more efficient than glucose as an energy source. This means that you might be able to consume fewer calories during a long endurance event if you’re fueled by ketones.
How Can You Incorporate Ketones Into Your Diet?
There are a few ways to add ketones to your diet:
- Low-Carbohydrate Diet: By reducing your carbohydrate intake, you can encourage your body to enter ketosis naturally. However, this can be challenging for athletes who need a higher calorie intake to fuel their workouts.
- Exogenous Ketones: You can supplement your diet with exogenous ketones, which are available in pill or powder form. These are usually made from synthetic ketones that mimic the ones your body produces naturally. However, there is limited research on the long-term effects of exogenous ketones, and they can be expensive.
- Ketone Esters: This is a newer type of supplement that contains a more pure form of ketones than exogenous ketones. However, these can also be expensive and have a strong taste.
Are There Any Risks to Consuming Ketones?
As with any new supplement or diet plan, it’s important to consult with your healthcare provider before incorporating ketones into your routine. Some potential risks of consuming ketones include:
- Ketoacidosis: This is a dangerous condition that can occur if your body produces too many ketones. This is more common in people with diabetes or other health conditions.
- Stomach Upset: Some people experience gastrointestinal distress or nausea when consuming ketones.
- Dehydration: Because ketones are a diuretic, they can increase your risk of dehydration if you don’t consume enough water.
Overall, ketones might be a way to improve your endurance performance and reduce your reliance on glucose for energy. However, it’s important to approach this supplement with caution and speak to a healthcare provider before starting.
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