Medium-Chain Triglycerides

Medium-chain triglycerides (MCTs) are found in coconut oil and palm kernel oil, which are among the most saturated fatty acids in human nutrition. MCTs have carbon lengths of 6 to 12 carbon atoms, while the majority of the triglycerides consumed have considerably longer carbon chains. This difference, plus their water solubility, allows these particular fats to be absorbed and metabolized differently. The liver readily takes them up, where they can be rapidly oxidized for cellular energy.⁵⁰ In addition, MCT oils do not require L-carnitine to deliver energy to cell mitochondria for metabolism (other fats require L-carnitine).⁵¹ These oils offer several potential benefits for athletes:

• Provide a quick source of energy
• Help mobilize body fat stores for energy
• Increase the metabolic rate
• Spare lean body mass (muscle)

Widely available in drugstores and health food stores, MCT oils have a long history of safety. They have been used for many years as a source of energy for those on enteral (tube) feedings. Studies assessing the impact of MCTs on performance, however, have not found a benefit even though there is an apparent increase in serum free fatty acid concentration as a result of ingestion.^52-54