Supplements

A ketogenic diet generally has neutral or negative effects on athletic performance compared to carbohydrate-rich diets.

The paper states that, despite changes in substrate utilization, a ketogenic diet generally has neutral or negative effects on athletic performance when compared to carbohydrate-rich diets. This claim is made in the context of post-exercise refueling recommendations within the 4Rs framework for sports nutrition.

Last updated: Aug 26, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. The 4Rs Framework of Sports Nutrition: An Update with Recommendations to Evaluate Allostatic Load in Athletes.

observational

Bonilla DA, Stout JR, Gleeson M, Campbell BI, Escalante G, Rojas-Valverde D, Petro JL, Kreider RB, Odriozola-Martínez A · Life (Basel, Switzerland) (2025)

Participants: N/A
Duration: N/A
Intervention: Ketogenic diet vs. carbohydrate-rich diet
Outcome: Athletic performance
Effect Size: N/A
Population: Athletes (general, not specified further)

Result:

PubMed: 40566521DOI: 10.3390/life15060867

Mechanism Graph

Ketogenic diet alters substrate utilization from carbohydrates to fats
↓
Carbohydrate-rich diets support glycogen restoration and energy needs of immune system and tissue repair
↓
Carbohydrate-rich diets are associated with better performance outcomes
↓
Result: Ketogenic diet yields neutral or negative performance effects

Limitations

  • ⚠The claim is based on a general statement without specific effect sizes or statistical data provided in the abstract
  • ⚠The population is not precisely defined (e.g., endurance vs. strength athletes), limiting generalizability

Frequently Asked Questions

Does a ketogenic diet improve athletic performance?▼

According to this paper, a ketogenic diet generally has neutral or negative effects on athletic performance compared to carbohydrate-rich diets.

What is the recommended carbohydrate intake for post-exercise recovery?▼

The paper recommends ~1.2 g/kg body mass per hour for up to 4 hours post-exercise to restore glycogen reserves and support immune and repair functions.

Is the 4Rs framework evidence-based?▼

Yes, the 4Rs framework (Rehydration, Refuel, Repair, Recuperate) is proposed as an evidence-based approach to optimize post-exercise recovery within the context of allostasis.

What supplements are mentioned for recovery?▼

Creatine monohydrate may enhance recovery, while tart cherry, omega-3 fatty acids, dietary nitrate, and flavonoid-rich polyphenols require further clinical research.

Products

Affiliate links coming soon. We only recommend products that match the doses and forms used in the cited research.

References

  1. 1.Bonilla DA, Stout JR, Gleeson M, Campbell BI, Escalante G, Rojas-Valverde D, Petro JL, Kreider RB, Odriozola-Martínez A. "The 4Rs Framework of Sports Nutrition: An Update with Recommendations to Evaluate Allostatic Load in Athletes.." Life (Basel, Switzerland), 2025. PMID: 40566521 DOI: 10.3390/life15060867
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.