The Effects of 31-Day Exogenous Ketone Consumption on Running Performance, Cognitive Function, Metabolism, Body Composition, Hemodynamics, and Mood in Recreational Runners: A Randomized-Control Trial

In a single-blind randomized trial, 18 recreational runners took ketone monoester (30 g per dose, n = 9) or an isocaloric flavor-matched placebo (n = 9) three times daily for 31 days. The ketone monoester did not change 5-km time trial performance but produced faster Stroop Incongruent (p = 0.015) and Switching task (p = 0.038) responses. Post-ingestion R-BHB reached about 3.0 mM and glycemia was lowered by 15 percent, and mood and quality of life scores were unchanged. After supplementation stopped, the ketone group had higher mean absolute VO2 during graded exercise testing (p = 0.029).