What are ketones?

Introduction to Ketones

Ketones are organic compounds produced by the liver when the body switches from using glucose to fat as its primary energy source. This typically occurs during periods of fasting, carbohydrate restriction, or when using a ketogenic diet. In recent years, interest in ketones has increased significantly due to their potential benefits in sports, cognitive function, and disease treatment.

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What are Ketones?

Ketones are primarily composed of three molecules:

Beta-hydroxybutyrate (BHB) – the most dominant ketone in the blood.

Acetoacetate (AcAc) – a precursor to BHB.

Acetone – a byproduct of ketogenesis that is excreted through the breath.

These molecules are formed in the liver by a process called ketogenesis, where fatty acids are broken down to produce energy.

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How Do Ketones Occur in the Body?

Ketones can be formed through two primary mechanisms:

Endogenous Ketosis: Natural ketone production in the body, which occurs when:

Fasting (ketone levels increase to 5-7 mmol/L after prolonged fasting).

Ketogenic diet (high fat, low carbohydrate).

Prolonged physical activity (especially endurance sports).

Exogenous Ketosis: Ingestion of external ketone supplements, which increases blood ketone levels without the need for fasting or carbohydrate restriction.

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Ketones as an Energy Source

Ketones act as an alternative fuel to glucose. They can be used by:

The brain: Ketones can cross the blood-brain barrier and provide stable energy, especially during fasting.

The heart: The heart muscle is particularly efficient at burning ketones.

Muscles: Ketones can contribute to energy supply during physical activity and possibly conserve muscle glycogen.

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Ketones and Sports

Ketones have been studied in relation to athletic performance. Some studies show that ketones can:

Save on glycogen stores by providing an alternative energy source.

Reduce lactate production and thus improve endurance.

Increase fat burning and reduce fatigue.

However, the results are mixed, and some studies show no significant improvement in performance.

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Ketones and Health

Ketones have shown promising results in a number of health areas:

Neurological diseases: Ketogenic diets are used to treat epilepsy and are being studied for Alzheimer's and Parkinson's disease.

Metabolic diseases: May improve blood sugar control and insulin resistance.

Inflammation: Ketones may have an anti-inflammatory effect and reduce oxidative stress.

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Ketone supplements

For those who want to achieve the benefits of ketones without significantly changing their diet, exogenous ketone supplements are available:

Ketone salts: Combine ketones with minerals, but can cause digestive problems in high doses.

Ketone esters: Increase blood ketone levels faster and more effectively, but have a strong taste and can be expensive.

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Conclusion

Ketones are an exciting area of ​​research with potential benefits in both sports and health. While some studies point to improved energy utilization and cognitive function, more research is still needed to determine their full effects. Whether ketosis is achieved through fasting, diet, or supplementation, ketones are an important part of the body's energy metabolism and an area of ​​growing scientific interest.

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If you are still interested in ketones and performance, listen to our podcast "#4 - Ketones and Performance - Hype or Real Effect?"

Find the episode here: Spotify Link