Supplementing MCT (medium-chain triglyceride) oil has gained popularity among athletes and fitness enthusiasts in recent years due to its potential benefits in enhancing endurance exercise performance. In this blog I explain some of the reasons why this type of oil has become such a huge part of the athlete's performance toolkit.
The science bit
Fats are a fantastic source of energy, providing about twice the amount of calories per gram as carbohydrates. They are made up of carbon, hydrogen and oxygen atoms and are classified by their length and flexibility. Their length is determined by the number of carbon atoms in the fatty acid 'chain', and their flexibility is dependent upon the number of hydrogen atoms that are attached to the carbon atoms - this is known as 'saturation'. If there are hydrogen atoms missing, the fat is 'unsaturated', whereas if no hydrogen atoms are missing, each carbon atom is fully 'saturated'. As a result, saturated fatty acids are typically solid at room temperature and are commonly found in animal products like butter, cheese, and meat, while unsaturated fats are liquid at room temperature and are commonly found in plant-based oils like olive oil, sesame oil and rape seed oil.
These fatty acids don't float about by themselves - in food, 3 fatty acids are joined together by glycerol to form 'triglycerides' and these can also be classified as long, medium or short-chain*. While long-chain triglycerides undergo a complex process of breakdown before the fats can be utilized in the body (primarily for energy or insulation), medium-chain triglycerides are much more readily metabolized and so can provide a much more rapid source of energy. Medium chain triglycerides (or MCTs) are commonly found in coconut oil, raw coconut and desiccated coconut, and palm kernel oil.
Here are some of the potential benefits of MCT oil in endurance exercise:
Rapid Energy Source: fat is generally considered a 'slow' energy source because of how long it takes to be metabolised and converted into energy. As mentioned above, MCT oil is rapidly absorbed and metabolized by the body, which means it can quickly provide energy to the working muscles during endurance exercise. This is great news for endurance athletes as it can help maintain energy levels and so delay the onset of fatigue during a long exercise session.
Improved Fat Oxidation: MCT oil has been shown to improve fat oxidation generally during exercise, which means that the body is more efficient at using fat as a fuel source. This can help athletes conserve glycogen (the stored form of glucose), which is critical for bouts of high-intensity exercise, such as powering up a hill!
Reduced Lactate Production: MCT oil has also been shown to reduce the production of lactate (or lactic acid) during exercise (that burn in your muscles!), which helps to delay the onset of fatigue so you can keep on going for longer.
Reduced Muscle Damage: MCT oil may also help reduce muscle damage during exercise, thus speeding up recovery and improved performance in subsequent training sessions.
Increased Mental Clarity: MCT oil has been shown to improve cognitive function and mental clarity, which is a huge bonus in a long training session when mental fatigue can potentially set in. It's rapid breakdown increases the production of ketones which the brain happily uses as a source of energy in the absence of glucose.
The research into the benefits of MCT oil is in its early days but is ongoing. While more research is needed to fully understand the benefits of MCT oil in endurance exercise, it is certainly worth trying to improve performance and endurance capacity. Try adding to smoothies, salad dressings or to make a 'bulletproof coffee' but start with 1 tbsp and build up your intake gradually to avoid stomach upset.
*In case you were wondering about short-chain fatty acids, these are not generally found in food at all but are produced by gut bacteria when they encounter fibre from food! SCFAs provide energy to the cells of the colon are crucial for colon health generally.