Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Beta Hydroxybutyrate (BHB) is a ketone body produced naturally in the liver during periods of low carbohydrate availability, such as fasting or adherence to a ketogenic diet. In recent years, exogenous BHB supplements have been marketed for their potential to enhance exercise performance, particularly endurance activities. Scientific studies suggest that BHB supplementation can increase circulating ketone levels, providing an alternative energy substrate for muscles and the brain, which may help spare muscle glycogen and reduce perceived exertion during prolonged exercise.

Several small-scale clinical trials and animal studies have investigated the effects of exogenous ketones (including BHB) on exercise performance. Some research has demonstrated modest improvements in endurance performance, particularly in athletes already adapted to a ketogenic diet. However, results are mixed, with some studies showing no significant benefit and others indicating potential gastrointestinal discomfort or impaired exercise economy, especially in high-intensity, glycolytic activities.

Overall, while there is a plausible physiological basis and emerging scientific evidence for the use of BHB to support certain types of exercise (mainly endurance), the quality and consistency of evidence are moderate at best. Larger, well-controlled human trials are needed to clarify its efficacy and optimal application. Thus, BHB's use in exercise is scientifically investigated but not yet definitively proven or universally endorsed.

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