This is a big blast to the past for me as my master’s thesis was on ketone supplements and it’s impact on performance. Overall ketone supplements are still a fairly new thing. We continue to learn more and more about them and have a long ways to go. Early on though, lactate levels seem to be one of the things ketones can target the most.
What are ketones?
Ketones are what your body produces when it is breaking down fat. It’s a form of energy that your body can use, like glucose, with other potential benefits as well. Ketone production is one of the main goals of those following a low carb diet. A lot of research on this has been done looking at medical uses such as for diabetes and seizures but it’s beginning to get a lot more attention in the sports/performance world. The dietary and lifestyle production of ketones is different from simply drinking them so get a short-term ketone boost.
Ketone supplements vs. naturally produced
Most of the research up to this point on ketones has been studying those that are naturally produced. This comes from low carb diet implementation and thus has other variables to consider. Prior to supplements being made the ketones couldn’t be isolated and looked at. But never count out science! Now there are all sorts of different ketones supplements out there. Ketone supplements now allow for a unique situation where ketone levels can be high in addition to having carbs with them. There are different forms of ketone supplements as well to consider. The two most common of which are ketone salts and ketone esters. Neither are the exact same as ketones produced by the body though there are still a lot of similarities for comparable effects. A lot of questions and details obviously still need to be learned but we’re getting closer one study at a time.
Ketones used for energy
One of the biggest functions of ketones is their use for energy. Similar to glucose, ketones can be used by muscles and the rest of the body to keep things running. When consumed as a supplement ketones actually jump to the front of the line for energy usage. This is where some of the interest from a performance perspective comes into play. While it is a go-to source of energy it also is able to do that without producing lactate as a result. Even at higher intensities ketones appear to pull this off effectively.
The impact of lactate
Lactate is produced when performing at a high intensity. As the intensity increases, the usage of glucose increases with it. Partially contributing to this is that the body isn’t getting enough oxygen to run as well on fat which needs more oxygen than glucose. That oxygen need is why you start breathing harder at higher intensities. Glucose though can actually still produce energy even without oxygen. But, this comes at a bit of a cost in the form of lactate being produced. As lactate increases you may start to feel that burning sensation in your muscles. This eventually will force you to have to slowdown or stop.
Less lactate with ketone supplements
What this study shows is the potential for the body to use ketones more and preserve glucose/glycogen. As a result, the decreased glucose usage also decreases the lactate being produced. More energy being available with slower production of lactate sounds like a great combo most certainly worth keeping an eye on. While this study looked at rugby players, the overall concept could be applied to much more. Lower lactate levels will certainly catch the attention of a lot of performance experts and athletes, myself included. While too early to say it should absolutely be a part of an athlete’s supplement plan, it’s worth keeping an eye on.
Study referenced: click here