Fitness & Training Tips

by Charles Weller

Medium-chain triglycerides (MCT) oil, has increased in popularity for its metabolism-boosting properties to lose weight and increase lean muscle mass. Despite its reputation, most do not fully understand the benefits of MCT oil and how it can be a prized addition to your daily workout routine.

What is MCT Oil?

MCT oil is a nutritional supplement made up of medium-chain triglycerides, a form of saturated fatty acids which are commonly extracted from coconut oil. MCT oil is used by those looking to boost their athletic endurance or lose weight.

MCT Oil to Boost Energy Levels

The shorter chain length of MCTs is rapidly digested and absorbed into the body. Unlike long-chain fatty acids, medium-chain triglycerides go straight to the liver to be used as a useful energy source. In addition, MCTs turn into ketones, which are energy molecules produced when the liver breaks down fat. Ketones are an excellent source of energy as compared to glucose because they produce fewer compounds that react with other substances once metabolized.

MCT Oil Linked to Losing Weight

Research shows that MCT oil causes the body to quickly burn calories and fat by creating ketones to increase metabolism. Medium-chain triglycerides are satiating, improving the body’s ability to last more extended periods without eating or reducing the likelihood of experiencing an energy crash after lunch. Ketones are known to suppress ghrelin, the hormone responsible for hunger, and increase cholecystokinin, a hormone that increases satiety. In a study, participants who consumed 18-24 grams a day of MCT oil for 16 weeks showed reduced weight loss as compared to those who consumed olive oil.

Increase Athletic Performance with MCT Oil

MCT oil serves as a great source of energy during high-intensity exercising, benefiting athletes who wish to boost their endurance. In a study, athletes who consumed foods containing MCT oil for 2 weeks performed more extended sessions of high-intensity training than those who did not consume MCT oil.

Choose Caprylic Acid for Your Athletic Goals

There are four different types of MCT Oil, where some of the various carbon chains turn into energy-enhancing ketones more quickly and efficiently than others:

Caproic acid (C6)

Caprylic acid (C8)

Capric acid (C10)

Lauric acid (C12)

Caprylic acid (C8) is the best type and has been shown to be the most ketogenic, bypassing the digestive tract and transporting straight to the liver to be converted to fat-burning and energy-enhancing ketones. Look for “C8” on the nutritional label for your athletic goals. Most brands have C12, which is not ideal if your goal is to burn fat quickly.

How to Use MCT Oil