Coconut Fat for Your Performance (MCT Fat) (#01)

MCT fat, commonly linked to coconut oil, has been noted as a potential way to enhance the body's ability to use fat for fuel. Here we explore what MCT fat is, how it functions in the body, and what research truly reveals about its impact on performance. The main question is whether it can offer an extra energy boost without affecting training intensity. The conclusion is clear: MCT fat can be a useful supplement in specific training phases but does not replace carbohydrates and provides no direct performance boost.

Before diving in, I just want to mention that here at Prestera Mera, we do not oppose athletes choosing to train with fat as their primary energy source. How you decide to proceed is entirely your choice, but with a scientific and transparent approach, we refrain from guessing or speculating on what's best; we follow science and the experiences of athletes.

We're absolutely not against fat as an energy source overall. However, during high-intensity performance, using fat as an energy source is quite inefficient. It's like fueling a race car with old diesel and expecting it to perform during a 2-hour drive. If you're working all day in a tractor in the forest and need fuel for a steady pace without losing power, then diesel is perfect. You're not racing through the forest where maximum speed is crucial — and here, diesel (fat) works perfectly.

We hope this isn't a big surprise, whether you're into high- or low-fat diets or something in between. We need to differentiate between diets for daily/general health and for athletic performance. Fat requires more oxygen to metabolize for each energy unit that the body can use. Simply put — you get more ATP (energy) per oxygen molecule when burning carbohydrates compared to fat. That's why it doesn’t work well as race fuel.

If you provide the body with the same energy amount from both fat and carbohydrates during activity, your body will oxidize the carbohydrates first and use them as fuel. The body prefers simple energy sources over complex ones when high energy is needed. We've got a smart body ;). If you choose to give your body only fat or only carbohydrates, it will obviously use what's available. But if it can choose, the decision is simple — this doesn't mean fat isn't important as an energy source during performance, and that's what I'm going to write about now.

“It shouldn’t be either/or fat vs CHO. Need both. Fat is a helper fuel. When going gets tough, body needs carbs.”

“Periodize train low (low glycogen) into training but don’t do at all times due to reduced intensity of training.”

“Chronic fat adapt blunts carb burning capacity but this can be maintained with periodic “train low” and “sleep low””

These are a few Twitter quotes from Louise M. Burke, a leading researcher in sports performance who has studied the connections between fat intake, performance, and various fasting and training methods.

But that's not what we're focusing on here. It turns out there are fatty acids that can enhance your fat metabolism without significantly affecting performance.

This is where it gets exciting 😉

Coconut fat, or more accurately MCT fat (Medium Chain Triglycerides), consists of medium-length fatty acids with about 8–10 carbon atoms, unlike the more common long-chain fatty acids which have 12 or more. It's often extracted from coconut oil and remains liquid at room temperature. MCT fat seems to be absorbed into the bloodstream and oxidized much faster compared to other fatty acids (1). Additionally, it doesn't slow down the gastric emptying rate, which is typically a downside of consuming fat during activities.

Research is continually unveiling more fascinating details. It seems that consuming MCT with carbohydrates is more effective than taking MCT fat alone. However, there's a threshold of about 30g of MCT fat, beyond which the stomach can start to react. In a study that tested 32g of MCT, half of the participants experienced stomach issues. Their overall performance was affected, but this was mainly due to the stomach problems. Therefore, it's recommended not to exceed a dose of 30g per serving.

In any case, MCT should be regarded as a supplementary fuel for the body, even though research surrounding MCT fat and performance is still in its early phases. No study so far has shown that MCT fat intake boosts performance or has a glycogen-sparing effect; most studies have actually shown minimal or even adverse effects from MCT intake during medium and high-intensity performance (2,3,4,5).

BUT... it seems that MCT fats are oxidized alongside glycogen without hindering its use. This is quite interesting as it eliminates the usual downside of consuming fat during performance, where oxygen can be "wasted" without producing usable energy at high intensity (a common scenario in competitions).

MCT fats can potentially supply energy without reducing your performance, which in the long run can have a positive impact. In the race for margins, the one with the most available energy, who can utilize it best, wins. You can also preserve your ability to use fat as fuel without compromising the quality of your training. This way, maintaining the signaling for fat usage can even be more consistent during the competition season.

MCT fats can be a beneficial addition to your diet during a training phase, helping to enhance or maintain your body's capacity to utilize fat as fuel without significantly impacting the quality of your training. However, MCT fats shouldn't serve as your primary energy source for performance—research indicates they don't enhance performance and may even have negative or negligible effects.

We recommend integrating a small amount of MCT fats daily during transitions between low-carb and high-carb training phases to sustain fat utilization. This is particularly important as you begin focusing on optimizing your body’s carbohydrate usage, which should always be your top priority when training quality is crucial, especially during the competitive season. You might also consider consistently including MCT fats throughout the competition season to potentially maintain a more efficient fat metabolism, even though this is based on a hypothesis and hasn't been studied.

If you experience digestive upset when consuming small amounts of cola/sports drinks or a banana during a race, it may indicate you didn't adequately prepare your stomach. Learn from the experience to better prepare for the next competition.

Once again—MCT fats are intriguing and may be worth exploring, as they could enhance your ability to utilize fat as fuel without impacting carbohydrate oxidation. But proceed cautiously with larger doses, and remember: don't experiment during competitions. The potential benefits of MCT fats are minimal at best, so they shouldn't be the central focus. However, being aware of them could be useful if you’re striving for those marginal gains.

• 20-30g MCT fats before training.