As athletes, we are constantly looking for ways to improve our performance and increase our endurance. One method that has gained popularity in recent years is the use of medium-chain triglycerides (MCTs) in combination with carbohydrates to improve athletic performance.
But what exactly are MCTs, and how do they work?
MCTs are a type of saturated fat that is rapidly absorbed and metabolized by the liver. This makes them an excellent source of energy, particularly for endurance athletes. When ingested with carbohydrates, MCTs can help to prolong exercise performance by providing an additional source of energy to the body.
Several studies have looked at the effects of MCTs on athletic performance. One study published in the Journal of Nutritional Science and Vitaminology found that athletes who consumed a combination of MCTs and carbohydrates were able to work for longer periods of time than those who consumed carbohydrates alone. Another study published in the International Journal of Sports Nutrition and Exercise Metabolism found that MCTs increased endurance performance in cyclists.
While athletes use carbs drinks, it has also been found that Drinks which contain only carbohydrates tend to acidify in the digestive tract after many hours of use. The Medium Chain Triglyceride in CLIP reduces that tendency because digestion of fat prompts the addition of acid neutralizing bicarbonate to the digestive tract, counteracting excess stomach acid.
The MCTs also supplies energy from fat, sparing the runners supply of muscle of glycogen. Studies show that athletes who ingest MCT with carbohydrate can work longer than if they had consumed only carbohydrate
It is important to note, however, that not all studies have found a significant benefit from MCTs. A study published in the European Journal of Applied Physiology found that while MCTs increased exercise performance in the short term, they did not have a significant effect on overall endurance performance.
Despite the mixed results, many athletes have found that adding MCTs to their diet has helped to improve their endurance and overall performance. If you are considering adding MCTs to your diet, it is important to talk to your doctor or a registered dietitian to ensure that it is safe and appropriate for you.
In conclusion, MCTs may be a beneficial addition to the diet of athletes looking to improve their endurance and overall performance. While not all studies have found a significant benefit, many athletes have reported positive results. As with any dietary supplement, it is important to talk to a healthcare professional before adding MCTs to your diet.
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. doi:10.3177/jnsv.55.120
Van Zyl, C. G., Lambert, E. V., Hawley, J. A., Noakes, T. D., & Dennis, S. C. (1996). Effects of medium-chain triglyceride ingestion on fuel metabolism and cycling performance. International Journal of Sports Nutrition and Exercise Metabolism, 6(1), 38-49. doi:10.1123/ijsnem.6.1.38
Goedecke, J. H., Elmer-English, R., Dennis, S. C., Schloss, I., Noakes, T. D., & Lambert, E. V. (1999). Effects of medium-chain triacylglycerol ingested with carbohydrate on metabolism and exercise performance. European Journal of Applied Physiology, 80(1), 76-81. doi:10.1007/s004210050554
Links to Studies:
Nosaka et al., 2009
Van Zyl et al., 1996