Benefits of MCTs for Energy and Exercise

Fats – the endless scrutiny continues. Which ones are bad for us? Which ones are meant to be good for us? Which ones will make us put on weight? Everyone seems to have a different opinion. The good news is there is one type of fat that experts agree we don’t need to be concerned about – one that is not only good for our health but can also improve our energy and the quality of our workouts.

Medium Chain Triglycerides/Triacylglycerols (MCTs) are a unique form of dietary fat that provide numerous health benefits. Their reduced chain length not only means that they carry fewer calories, it also allows for accelerated metabolic conversion. This means that instead of our bodies storing them as fat (like Long Chain Fatty acids (LCTs)), the calories in MCTs are used immediately by our organs and muscles, making it one of the fastest, cleanest sources of fuel for the body.

MCTs have gained popularity with athletes looking to increase energy levels and enhance endurance during high-intensity exercise. 1 A review of the literature has shown that short-term ingestion of foods containing a small amount of MCTs suppresses the increase in blood lactate concentration and the rate of perceived exertion (RPE) during moderate-intensity exercise; whilst extending the duration of subsequent high-intensity exercise, at levels higher than those achieved by ingestion of LCT-containing foods.2

MCTs have also been found to assist with weight loss because of their lower caloric content than other fats, as well as their ability to enhance metabolism, increase energy expenditure, and promote the production of ketones – all without adversely affecting metabolic risk factors such as cholesterol and blood pressure.1,3,4,5 Scientists have attributed the energy-enhancing properties of MCTs to their rapid formation of ketone bodies thus making them an excellent choice for anyone that has increased energy needs or requires enhanced athletic performance.

Now that we have cleared the air on this group of ‘super’ fats, it’s time to put them to use in your own daily routine. Nuzest’s Coffee, Coconut + MCT Clean Lean Protein contains approximately 600mg of coconut-derived MCTs per 25g serve, making it the perfect pre-workout protein smoothie.

Try our Pre-Workout Coffee, Coconut + MCT protein thick shake recipe to help you get the best out of every workout.

References:

1. Dean, W. & English, J. (2013). Medium Chain Triglycerides (MCTs) – Beneficial Effects on Energy, Atherosclerosis and Aging. Retrieved from https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/

2. Nosaka, N., Suzuki, Y., Nagatoishi, A., Kasai, M., Wu, J., & Taguchi, M. (2009). Effect of Ingestion of Medium-Chain Triacylglycerols on Moderate- and High-Intensity Exercise in Recreational Athletes. Journal of Nutritional Science and Vitaminology, 55(2), 120-125. http://dx.doi.org/10.3177/jnsv.55.120

3. Mumme, K., & Stonehouse, W. (2015). Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials. Journal of The Academy of Nutrition and Dietetics, 115(2), 249-263. http://dx.doi.org/10.1016/j.jand.2014.10.022

4. Rego Costa, A. C., & Rosado, E. L., & Soares-Mota, M. (2012). Influence of the dietary intake of medium chain triglycerides on body composition, energy expenditure and satiety; a systematic review. Nutricion Hospitalaria, 27(1), 103-108.

5. St-Onge, M.-P., Bosarge, A., Goree, L. L. T., & Darnell, B. (2008). Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil. Journal of the American College of Nutrition, 27(5), 547–552.

This article written by

Nicola Mackay

More articles by Nicola Mackay

Exercise & Fitness

Health & Wellbeing

Nutrition & Diet

Uncategorised

Related Articles

Dane Propoggia

Overcoming the Winter Gloom

As the winter months are upon us so does the likeliness of becoming sick and ill. Below I’ll be sharing my top 3 tips on how to stay healthy throughout this period and not catch any of those nasty germs or bugs that seem to be ever so present in the colder months. Diet First … Continue reading "Overcoming the Winter Gloom"

View

Cliff Harvey

Lifting the Lid on Protein Myths

Cliff Harvey (naturopath, author and NuZest formulator) addresses 4 common myths about protein and why they are just that - myths.

View

Jaime Rose Chambers

Keep Your Blood Sugar In Check With These 8 Tips

Appetite control is a common issue for those struggling to maintain a healthy weight. People often scold themselves, attributing it to their “complete lack of discipline”, when really, there are actual biochemical reasons for those feelings of desperate hunger. Stable blood sugar is the essential ingredient when it comes to regulating our appetite. When we … Continue reading "Keep Your Blood Sugar In Check With These 8 Tips"

View

Cliff Harvey

Why We Get Fat – Part 1

Usually when we think of losing fat we immediately jump to the conclusion that we need to eat less and exercise more. But is this valid? And, more importantly, is it maintainable?

View