If you're already familiar with ketones and want to know how you can use them for your athletic performance, you'll learn all the tricks and benefits in this article.
Are you an athlete but not yet well-informed about ketones and other nutrients? No problem. We've compiled the most important information—your keto starter know-how, so to speak. Do as LeBron James did and harness the power of ketones.
Table of contents
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1. What are ketones?
For anyone new to the topic, let's first briefly explain what ketones, or ketosis, actually means. Ketosis refers to a metabolic state in your body in which it derives its energy exclusively from fats , hence the name "fat metabolism ."
This process involves the formation of so-called ketones from the fats in your diet. These provide your brain and body with energy. In contrast , glucose metabolism is characterized by energy being derived primarily from carbohydrates .
A majority of people eat this way, because carbohydrates are found in many foods. But just because many people do it this way doesn't necessarily mean it's good, right?
The benefits of ketones are not yet well known, especially in Germany. Perhaps the biggest advantage of ketones is that they provide you with energy more efficiently , more consistently , and more quickly . They are converted into energy by your body in just 3-5 steps and then transported to your muscles or brain.
When you compare carbohydrates, the advantage of ketones becomes more than obvious. Carbohydrates require 26 conversion steps ! And this is where the second important advantage comes into play, which is well illustrated by a study from the Laboratory of Membrane Biochemistry and Biophysics in Washington. [1]
The study measured the influence of ketones on insulin levels. Since insulin levels constantly rise and fall when carbohydrates are consumed, you'll also notice this in your performance. However, the study showed that ketones kept insulin levels stable , thus keeping your athletic and mental performance more stable!
This brings us to the third important benefit of ketones. These energy sources help reduce oxidative stress . These are the oxygen radicals that attack your cells and the DNA in your brain and are produced when carbohydrates are burned.
Radicals are, in a sense, a byproduct of glucose metabolism . A study by the Fishberg Center for Neurobiology in New York investigated the connection between oxidative stress and ketones. [2] It showed that this damaging process could be reduced by ketones, since no radicals are formed during ketone metabolism .
These are just a few of the benefits of the ketogenic diet. If you want to learn more about it and, above all, how to apply it in practice, you'll find all the information you need in this article about ketosis . Just give it a try and discover the benefits for your overall performance!
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2. The 5 most important benefits of ketones
1. Alternative energy supply to glucose
2. No drop in performance due to insulin, especially during longer periods
3. Less oxidative stress
4. No hypoglycemia
5. Up to 21% more ATP according to studies
You see, ketones are a great way to alter your metabolism and gain more energy. This helps you whenever you need as much energy as possible, whether at the office or during exercise.
3. Perform better in sports with ketones!
The key challenge for athletes interested in a ketogenic diet is that the benefits are best realized when you're already in ketosis. Before that, your body will be more conditioned to use carbohydrates as an energy source rather than fat .
Many athletes are still skeptical and can't imagine using fats or ketones as energy sources, often due to their negative reputation. Many people perceive fats as inherently bad. However, many seem to ignore the fact that humankind's diet has been based on them for thousands of years.
However, there is hope for those who want to harness the benefits of ketones for their athletic performance. Initial trials are underway with ketone salts and ketone asters, which are exogenous ketone bodies bound to salts. However, these are currently only approved in the US. However, you still have a second option.
There are certain fats that your body converts into energy so effectively , it's as if you were in ketosis ! These fats, also called C8 fats , are so well utilized by the body that it will turn to them even when you normally eat carbohydrates.
First and foremost among these is caprylic acid (C8) . Caprylic acid is a medium-chain fatty acid and therefore does not occur naturally in its pure form. However, it is present in plant fats such as palm oil and coconut oil . These oils, however, also contain numerous other fatty acids that impair the pure effectiveness of caprylic acid.
The unique effectiveness lies in the fact that caprylic acid supplies you directly with power from ketones , without being converted into usable ATP energy through several metabolic processes in the intestine.
A study by the Department of Nutrition at Cleveland University showed that due to these reduced conversion processes, your body has proportionally more energy available. [3]
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4. If an MCT oil, then 100% C8
This means that the energy provided is available to your body not only faster but also more efficiently . Are you interested in the whole topic of caprylic acid? We are too, so we've summarized all the important information in another article about caprylic acid .
A recent study presented at the ISSFAL Congress in Canada looked at this topic in more detail and investigated the effect of caprylic acid on ketone formation.⁴ The result was outstanding because it confirmed that caprylic acid causes ketones to be formed in the blood of every person, regardless of whether they are in ketosis or not.
At the same time, other fats were tested for their effectiveness in this study. These included the related capric acid (C10) and coconut oil. Blood ketone levels were measured for both, and significantly fewer ketones were formed. This makes caprylic acid the only oil if you want to reap the benefits of ketones.
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5. 5 reasons why athletes should follow a ketogenic diet
Why are more and more triathletes and world-class athletes like LeBron James adopting a ketogenic diet? Because they've realized that a ketogenic diet and ketosis are a great way to boost your power. Here are 5 reasons why you, as an athlete, should try ketosis:
1. Longer and more stable energy
Did you know that your body can store much more energy in the form of fat than carbohydrates? This means you have more energy available during your workout without feeling hungry. For example, if you play basketball for about 30 minutes, you'll burn 600 calories. That's quite a lot, right?
However, your body is only capable of providing approximately 600-1000 calories in the form of glucose for your muscles. This can push you to your limits. Ketones from fat, on the other hand, can be made available to your body virtually indefinitely. This transition is purely a matter of training.
It's not easy, but it's doable. Of course, your body is initially conditioned to burn carbohydrates. But the more you shift your diet toward fats, the more your body will adapt and be able to take advantage of the energy boost!
Our tip: Start with a calorie content of about 50% fat and increase to 70%, 25% protein and 5% carbohydrates.
2. No complicated diet plan
Anyone who enjoys athletic performance and wants to optimize their athletic performance inevitably also has to think about their own nutrition. Of course, because what you eat significantly determines how much energy your body has during your training session.
The ketogenic diet makes it easier to address the question of proper nutrition before and after training. Traditionally, it was important to consume the right amount of carbohydrates before a workout to ensure sufficient energy during training and avoid a drop in performance. This problem is completely eliminated with fat, as ketone-based energy is simply much more stable.
Our tip: Focus on healthy fats such as MCT oils, avocados, nuts, and flaxseeds, and avoid trans fats.
3. Muscle building
A key issue for all athletes is building muscle. Muscle mass is obviously not as important for endurance athletes, but numerous myths still surround muscle loss on a ketogenic diet. This is definitely not the case!
The concern is that the lack of carbohydrates could lead to muscle protein being utilized. This isn't the case with a ketogenic diet, as fat can always be utilized, even during extreme exercise. Therefore, there's no risk of muscle loss.
On the contrary: If you experience a calorie deficit during training, you'll experience less mass loss on a ketogenic diet. This is why many bodybuilders use the ketogenic diet during the pre-contest cutting phase.
When it comes to building muscle, the question of fat or carbohydrates is not crucial. Rather, it's about getting enough, and above all, high-quality protein.
Our tip: Aim for a maximum of 20g of carbohydrates per day and consume at least 0.8 to 1.5g of protein per kg of body weight per day.
4. The professionals show you how
In Germany, the ketogenic diet trend hasn't yet caught on. Critics are numerous. But if you look at the US, for example, the situation is quite different. Did you know that numerous professionals and elite athletes follow a ketogenic diet?
The most well-known example is basketball player LeBron James, who has eschewed carbohydrates and dedicated himself to fats. But he's not alone: Tim Ferriss, Kobe Bryant, the Australian Rugby League... The list of top athletes who already rely on ketones for energy is long!
They all have one thing in common: They don't live a ketogenic lifestyle 100% of the year, but rather utilize ketosis cyclically. This means, for example, you live keto for 2 months and then go low-carb for 3 months, and so on. This is not only easier socially, but also better for your body, as it increases metabolic adaptation.
Our tip: Use ketosis cyclically and in phases of 2-3 months.
5. Your brain also benefits
Finally, it's important to remember that ketones also provide your brain with more energy. This, of course, also depends on your choice of energy source. Not only does your physical performance fluctuate when you eat carbohydrates, but your mental performance does too.
And this is often the deciding factor when it comes to winning or losing. By switching to ketosis, you're not only doing something good for your body, but also for your brain! You can find out more about this topic here.
BRAINEFFECT HACK : If you're on a low-carb or ketogenic diet, MCT oil is your perfect source of readily available ketones. Our ROCKET C8 MCT oil is made from 100% high-quality caprylic acid C8, providing you with the fuel you need to rocket into ketosis.
6. Conclusion
Did you think that as an athlete, you always have to eat a lot of carbohydrates? That's not true. You can also switch your metabolism to a ketogenic diet, enter ketosis, and reap the power benefits of ketones.
Our tip: Combine a low-carb diet or cyclical ketogenic diet with a 100% C8 MCT oil. We'd be happy to accompany you on your journey with our keto newsletter. In it, you'll receive weekly tips on ketogenic diets and biohacking.
The right nutrition is key to your performance. Not sure which ingredients and products are right for you? Would you like personalized product recommendations and coaching tips on concentration, energy, and recovery based on your goals? Then start our free Performance Coach now.
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7. Sources
[1] https://www.ncbi.nlm.nih.gov/pubmed/14769489
[2] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0018604#s3
[3] https://ketosource.co.uk/caprylic-acid-c8/
[4] https://www.ncbi.nlm.nih.gov/pubmed/23852511
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