Effects of exogenous ketones on post-exercise recovery: A systematic review and meta-analysis
Study Details
This systematic review included 16 studies, with 7 entered into meta-analyses, examining whether exogenous ketone supplementation improves recovery after exercise 🔍
Key findings ⬇️
Key Findings
😣 Exogenous ketones did not significantly reduce muscle soreness compared with control (SMD = 0.39)
🍞 Muscle glycogen resynthesis was also not significantly improved (SMD = 18.21), with substantial uncertainty around the estimate
🩸 Post-exercise lactate concentrations were slightly lower in the control conditions, although the difference was small and considered unlikely to be clinically meaningful
💪 Creatine kinase, a commonly used marker of muscle damage, was not significantly affected
🧠 Evidence for cognitive recovery was mixed, with isolated improvements in reaction time but most cognitive outcomes remaining unchanged
↔️ Overall, the findings do not support a consistent benefit for soreness, glycogen restoration, muscle-damage markers or cognitive recovery
🧩 Supplement protocols, exercise models and recovery measurements varied considerably between studies, making direct comparisons difficult
👨 Most participants were physically active men, substantially limiting generalisation to women and other athletic populations
⚠️ The evidence base was relatively small, and only 7 of the 16 included studies provided data suitable for meta-analysis
📊 The authors conclude that current evidence suggests limited recovery benefits from exogenous ketones, with further well-powered studies needed across more diverse populations and recovery settings
Conclusion
For athletes, exogenous ketones should not currently be expected to meaningfully accelerate post-exercise recovery, and established strategies such as sufficient carbohydrate, protein, fluids and sleep remain the priorities ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/42958814/
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