How to Increase Athletic Performance with Exogenous Ketones

Chantal van der Merwe
May 15
3 min read

Updated: Sep 17

Whether you’re a weekend warrior, a committed gym-goer, or someone just looking to get more out of your workouts, you know that even a small boost in performance can make a big difference. Being able to lift a little heavier, run a little longer, or simply finish your session with more energy — these are the wins that keep you coming back.

One of the most exciting tools to support this is exogenous ketones, also known as BHB (beta-hydroxybutyrate). These natural fuel sources have been shown to increase endurance, provide steady energy, and even support recovery after training.

The Science Behind BHB and Performance

Your body normally relies on carbohydrates for energy during exercise. The problem? Carb stores are limited! Your muscles only hold about 400–500g of glycogen, which can run out during longer or more intense sessions. That’s why many athletes hit a “wall” or need sugary drinks and gels to push through.

This is where ketones step in. Ketone bodies are an alternative energy source your body can use when glucose is low. They not only fuel your muscles but also your brain, giving you mental focus as well as physical endurance.

Here’s the key: by supplementing with exogenous ketones, you don’t need to cut carbs or follow a strict keto diet. You can enjoy the benefits of ketosis while still using your natural glycogen stores. A concept often called dual fuel. This means your body has access to both carbs and ketones for energy, increasing overall efficiency.

What Makes Exogenous Ketones Different?

The specific type of ketone in supplements — Beta-HydroxyButyrate (BHB) — works in ways that go beyond just giving you energy. When you drink it, your body immediately recognises it as fuel, so you feel the effect quickly. It helps boost your metabolism, giving your muscles and brain a clean source of energy that doesn’t rely only on carbs.

What makes this really powerful for exercise is that BHB reduces your reliance on stored glycogen, which means you can delay fatigue and keep going for longer. At the same time, it supports fat burning by making it easier for your body to tap into fat stores. The result? You get steadier, more reliable energy throughout your workout, without the crash that comes from sugar or stimulants.

And unlike pre-workout powders loaded with caffeine, BHB doesn’t give you jitters. Instead, it delivers smooth, consistent energy that helps you train harder, stay focused, and recover better once you’re done.

What the Research Says

Several studies have looked at how ketones impact exercise:

When ketones and carbohydrates are taken together, performance improves more than with carbs alone.
Athletes supplementing with BHB showed greater endurance, reduced muscle breakdown, and faster recovery.
In practical terms, this means being able to train longer, recover quicker, and build strength more efficiently.

And again, you don’t need to be an elite cyclist or marathoner to benefit because the same principles apply if you’re lifting weights, training for a fun run, or simply trying to get fitter.

Real-Life Benefits in the Gym

If you’ve ever felt like your energy just drops halfway through a workout, or you have to rely on energy drinks and preworkout to get you going - BHB can be a helpful replacement. Many people find they’re able to push through longer sessions without hitting that wall of fatigue. Instead of running out of steam, you’ll feel like you’ve got that extra gear to keep going and punch out another two to three reps.

Another big difference is recovery. When your muscles have access to ketones as fuel, they bounce back faster. That means you can train more consistently, without needing as many days off. Over time, that consistency is what really drives results, whether you’re chasing strength, fitness, or fat loss.

And it’s not just physical. Because your brain also runs well on ketones, you’ll often feel sharper and more focused in the gym. Instead of dragging yourself through a session, you’re switched on and present, which makes training more enjoyable and effective.

Your workouts don’t have to end when your energy does. With the right fuel, you’ll be amazed at what your body can do.

Final Thoughts

You don’t need to be a professional athlete to want an edge in your training. Exogenous ketones are a safe, natural way to fuel your body with clean energy, improve endurance, and support recovery — without relying on sugar or stimulants.

If you’re ready to see what BHB can do for your performance, I make exogenous ketones available only on order. Email me at chantal@leanfitketo.com to get started.