By Marc Lobliner, IFBB Pro

When most people hear “goBHB,” they immediately think “keto.”

And sure, beta-hydroxybutyrate (BHB) is a ketone body that supports ketosis. But let me let you in on a little secret: you don’t need to be keto to benefit from goBHB. In fact, those who follow a carbohydrate-inclusive diet might actually see even greater performance and recovery benefits thanks to what I call the “dual fuel advantage.”

Let’s break this down with science, real-world application, and the brutal honesty you expect from me.

The dual fuel advantage: glucose + ketones

Glucose is your fast-acting fuel. It gives you that “go now” energy. Ketones, especially BHB, are your long-burn, high-efficiency fuel. Now imagine you’re getting the quick power of glucose and the sustained energy of BHB at the same time. That’s like running a hybrid engine that switches between turbo and endurance mode on demand.

This isn’t just bro-science. BHB generates more energy per unit than glucose. In fact:

• 1 molecule of BHB yields 279 kcal, while glucose yields only 248 kcal.

• 1g of ketone (fat-derived) generates 2.5x more ATP than 1g of carbohydrate.

So whether you’re doing intense resistance training, endurance work, or daily physical output, BHB enhances performance regardless of your diet.

Not just fuel: what the science says

1. reduced oxidative stress

Intense training increases reactive oxygen species (ROS), which damage tissue and slow recovery. BHB actively reduces oxidative stress by boosting your internal antioxidant defenses.

“Ketone bodies, stress response, and redox homeostasis” – Redox Biology (2020)

2. enhanced mitochondrial function

Your mitochondria are your cellular engines. Studies show BHB enhances mitochondrial efficiency and even promotes mitochondrial biogenesis (creating more energy-producing organelles).

“Ketogenic diet decreases oxidative stress and improves mitochondrial respiratory complex activity” – Journal of Neurotrauma (2015)

3. decreased inflammation

Acute inflammation post-exercise is normal. Chronic inflammation? That’s a performance killer. BHB helps dial down the chronic stuff while allowing the good stress adaptations to happen.

“Ketone bodies: from enemy to friend and guardian angel” – BMC Medicine (2021)

4. improved muscle protein synthesis

An often-overlooked benefit: BHB enhances muscle protein synthesis (MPS), which is key to building and retaining lean mass.

“Effect of beta-hydroxybutyrate on whole-body leucine kinetics and fractional mixed skeletal muscle protein synthesis in humans” – The Journal of Clinical Investigation (1988)

BHB + carbs = the real secret weapon

Most people assume that BHB competes with glucose. That’s wrong. It complements it.

Think of it this way:

• Glucose fuels explosive movement, sprinting, jumping, and anaerobic efforts.

• BHB fuels endurance, mental clarity, and efficient fat metabolism.

When combined? You can delay fatigue, extend time to exhaustion, and recover faster. This isn’t theory — it’s backed by performance studies:

• BHB improved time-trial performance and reduced lactate buildup in cyclists.

“Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes” – Cell Metabolism (2016)

• Runners who supplemented with BHB increased time to exhaustion and improved cognitive function.

“The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists” – Nutrients (2014)

• Dual substrate use (glucose + BHB) allowed for greater energy output and lower metabolic stress than either fuel alone.

“Acute Ketone Salts–Caffeine–Taurine–Leucine Supplementation Improves Endurance Cycling Performance” – International Journal of Sport Nutrition and Exercise Metabolism (2022)

This dual-fuel strategy mirrors how hybrid cars work: glucose for short bursts, BHB for long range.

Recovery amplified

BHB doesn’t stop at performance. It keeps working long after your last rep:

faster glycogen replenishment

BHB accelerates glycogen synthesis, meaning your muscles refill faster post-exercise.

less muscle soreness

Markers like creatine kinase (CK) and C-reactive protein (CRP) drop faster with BHB use, showing less inflammation and damage.

“The effects of ketogenic diet on oxidative stress and antioxidative capacity markers of Taekwondo athletes” – Journal of Exercise Rehabilitation (2014)

neurological recovery

Training hits your brain too. BHB supports brain recovery by promoting neurogenesis and reducing inflammation in the CNS.

“Novel ketone diet enhances physical and cognitive performance” – Scientific Reports (2016)

better sleep and mood

Because BHB influences neurotransmitters like GABA and dopamine, many users report calmer evenings and deeper sleep, helping your next-day readiness.

Timing, dosing, and application

You don’t need to go full keto to benefit from goBHB. Here’s how to time it:

• Pre-workout: Combine goBHB with carbs and caffeine for dual-fuel performance.

• Intra-workout: Take goBHB during long sessions to reduce oxidative stress and delay fatigue.

• Post-workout: Add to your carb/protein shake to improve glycogen restoration and muscle repair.

Typical dose: 6g–12g per day depending on intensity and duration.

The bottom line: not just for keto bros

goBHB is not a “keto supplement.”

It’s a performance molecule that supports energy production, recovery, mental clarity, and metabolic flexibility. Whether you’re a CrossFitter, powerlifter, MMA athlete, or just someone who trains hard and eats smart — goBHB works for you.

Let the keto crowd keep it as their secret weapon. You now know better.

Carb eaters, meet your new edge.

Referenced Studies:

• “Ketone bodies, stress response, and redox homeostasis” – Redox Biology (2020)

• “Ketogenic diet decreases oxidative stress and improves mitochondrial respiratory complex activity” – Journal of Neurotrauma (2015)

• “Ketone bodies: from enemy to friend and guardian angel” – BMC Medicine (2021)

• “Effect of beta-hydroxybutyrate on whole-body leucine kinetics and fractional mixed skeletal muscle protein synthesis in humans” – The Journal of Clinical Investigation (1988)

• “Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes” – Cell Metabolism (2016)

• “The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists” – Nutrients (2014)

• “Acute Ketone Salts–Caffeine–Taurine–Leucine Supplementation Improves Endurance Cycling Performance” – International Journal of Sport Nutrition and Exercise Metabolism (2022)

• “The effects of ketogenic diet on oxidative stress and antioxidative capacity markers of Taekwondo athletes” – Journal of Exercise Rehabilitation (2014)

• “Novel ketone diet enhances physical and cognitive performance” – Scientific Reports (2016)