Should You Use Ketones? A Guide to Athletic Recovery

What if there was a fuel your body turns to when carbs run low, one that could boost energy and recovery? That fuel is ketones, and supplements like Ketone-IQ and deltaG help raise their levels quickly. But do they really work? Here’s what the science says.

What Are Ketones?

Ketone bodies are energy-rich molecules produced in the liver through the breakdown of fatty acids, particularly during periods of low carbohydrate availability such as fasting, prolonged exercise, or adherence to a ketogenic diet (1). This metabolic state, known as ketosis, enables ketones (primarily β-hydroxybutyrate and acetoacetate) to circulate in the bloodstream and serve as an alternative fuel source for skeletal muscle and the brain (1).

What Type Of Ketones Are In Ketone-IQ & deltaG?

Ketone-IQ

Contains R‑1,3‑butanediol, a ketone precursor.
→ Each 59 mL bottle provides 10g of R‑1,3‑butanediol.
→ Converted by the liver into BHB, raising blood levels to 1-2 mmol/L within 60-90 minutes, lasting 4-6 hours.

deltaG
Uses the ketone monoester (R)-3-hydroxybutyl (R)-3-hydroxybutyrate.
→ Rapidly metabolized into BHB and R-1,3-butanediol, both of which raise blood ketones.
→ Raises BHB to 2-5 mmol/L within 30-60 minutes, lasting 2-3 hours.

Both are more effective than ketone salts, which often contain a mix of D- and L-ketones. Since only the D-form actively raises blood BHB, ketone salts may be less effective and contribute excess minerals (2).

Are Ketones Safe For Daily Use & In Sport?

Yes. Human trials in healthy older adults taking up to 25g/day of R‑1,3‑butanediol have shown no significant adverse effects (3).

Both Ketone-IQ and deltaG are third-party batch tested through NSF Certified for Sport and Informed-Sport, meeting WADA standards and considered safe for athletes

Can You Use Ketones For Everyday Use?

Yes, you can use ketones every day, but whether they’re helpful really depends on your personal goals and situation. We’re still learning about their long-term safety and benefits, especially for regular use outside of research studies.

Cognitive performance → May support cognitive performance by providing an alternative energy source for the brain, particularly in low-glucose states like fasting or low-carb diets.

What the science says: Early research suggests that ketone monoesters and precursors may support heart health, metabolism, and mental focus. Some small studies have shown benefits like clearer thinking and less mental fatigue. However, there's not enough evidence yet to say they improve physical performance or brain function long-term. Bigger studies in healthy people are still needed.

Endurance training or recovery → Taking ketones 20-60 minutes before or after training may support energy availability or recovery.

What the science says: R‑1,3‑butanediol can reliably raise BHB and induce temporary ketosis without dietary changes, but current studies do not consistently show benefits for performance or recovery (4).

Ketone monoesters such as deltaG may help with fuel use and recovery, especially when taken alongside carbohydrates, but results on performance are mixed. Some people may experience stomach upset or less effective energy use (5,6,7,8). 

One study showed they can improve running efficiency when taken on their own (9), while another found that taking them daily during intense training helped reduce fatigue and support recovery by lowering stress markers in the body (10).

Metabolic improvements → Some studies show reduced blood glucose, improved insulin sensitivity, and potential appetite suppression, though more research is needed to determine long-term impacts (11,12,13).

How To Take Ketones

For athletic performance → Take 1 shot of Ketone-IQ or ½ bottle of deltaG Tactical or Performance 20-60 minutes before exercise alongside your usual pre-workout nutrition.

For long sessions → Repeat every 1-2 hours during activity.

For recovery → Take 1 serving of deltaG Tactical or Performance immediately post-workout.

For metabolic support → Use 1-2 servings daily of Ketone-IQ, deltaG Health, or deltaG Gold Coffee Booster 4–6 hours apart.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.

References:

1. Cahill GF Jr. Fuel metabolism in starvation. Annu Rev Nutr. 2006;26:1–22. doi:10.1146/annurev.nutr.26.061505.111258

2. Lincoln BC, Des Rosiers C, Brunengraber H. Metabolism of S-3-hydroxybutyrate in the perfused rat liver. Arch Biochem Biophys. 1987; 259:149-56.

3. Stubbs BJ, Stephens EB, Senadheera C, Peralta S, Roa-Diaz S, Alexander L, Silverman-Martin W, Garcia TY, Yukawa M, Morris J, Blonquist TM, Johnson JB, Newman JC. Daily consumption of ketone ester, bis-octanoyl (R)-1,3-butanediol, is safe and tolerable in healthy older adults, a randomized, parallel arm, double-blind, placebo-controlled, pilot study. medRxiv [Preprint]. 2024 May 5:2024.05.03.24306699. doi: 10.1101/2024.05.03.24306699. Update in: J Nutr Health Aging. 2024 Sep;28(9):100329. doi: 10.1016/j.jnha.2024.100329. PMID: 38746215; PMCID: PMC11092707.

4. Valenzuela PL, Castillo-García A, Morales JS, Lucia A. Perspective: Ketone Supplementation in Sports-Does It Work? Adv Nutr. 2021 Mar 31;12(2):305-315. doi: 10.1093/advances/nmaa130. PMID: 33094332; PMCID: PMC8243601.

5. Cox PJ et al. Cell Metab. 2016;24(2):256–268. doi:10.1016/j.cmet.2016.07.010

6. Poffé C et al. Med Sci Sports Exerc. 2021;53(4):675–686. doi:10.1249/MSS.0000000000002503

7. Holdsworth DA et al. Front Physiol. 2017;8:848. doi:10.3389/fphys.2017.00848

8. Vandoorne T et al. Front Physiol. 2017;8:547. doi:10.3389/fphys.2017.00547

9. Brady AJ, Egan B. Acute Ingestion of a Ketone Monoester without Co-ingestion of Carbohydrate Improves Running Economy in Male Endurance Runners. Med Sci Sports Exerc. 2024 Jan 1;56(1):134-142. doi: 10.1249/MSS.0000000000003278. Epub 2023 Aug 11. PMID: 37565450.

10. Poffé C, Ramaekers M, Van Thienen R, Hespel P. Ketone ester supplementation blunts overreaching symptoms during endurance training overload. J Physiol. 2019 Jun;597(12):3009-3027. doi: 10.1113/JP277831. Epub 2019 May 22. PMID: 31039280; PMCID: PMC6851819.

11. Evans, M., Egan, B., & Poff, A. M. (2022). Exogenous ketone supplements as a therapeutic strategy for metabolic diseases: An overview. Frontiers in Physiology, 13, 963408. https://doi.org/10.3389/fphys.2022.963408

12. Deemer, S. E., Plaisance, E. P., & Martins, C. (2020). Impact of ketogenic diets and ketone supplementation on circadian biology. Nutrients, 12(10), 3066. https://doi.org/10.3390/nu12103066

13. Stubbs, B. J., Cox, P. J., Evans, R. D., et al. (2017). On the metabolism of exogenous ketones in humans. Front Physiol, 8:848