One of my readers asked for tips to nutritionally enhance performance and endurance for athletic activity so I thought I’d address that today through a discussion on MCTs (medium-chain triglycerides) for enhanced athletic performance. Though these tips are directed towards athletic activity, they are also recommended for weight loss, cardiovascular support, blood sugar balance and healthy brain, immune, hormone balance. Bottom line is MCTs support us to be strong and healthy on all levels. Most can benefit from adding more MCT’s into their daily nutrition habits.
What An MCT Is Made Up Of
4–14 carbon fatty acid esters of glycerol.The fatty acids found in MCTs are called medium-chain fatty acids. Like all triglycerides (fats and oils), MCTs are composed of a glycerol backbone and three fatty acids. In the case of MCTs, 2 or 3 of the fatty acid chains attached to glycerol are medium-chain in length. Simply put MCTs are shorter fatty acids that are found to be naturally occurring in foods such as coconut oil and grass-fed butter.
Difference between long-chain and medium chain triglycerides
Fat molecules are made up of chains of carbon atoms. Long-chain fatty acids (LCTs), which make up the bulk of the Standard American Diet (SAD), range in length from 16 to 24 carbons. MCTs are composed of only 4 to 14 carbon links.
How MCTs Support Athletic Performance And Vibrant Health
The secret is in how our bodies digest MCTs.
Let’s look at how our bodies digest fat. The first step of digestion is to dissolve it into a watery content in your intestine. Next bile acids are produced by the liver to dissolve the fat into tiny droplets which allow the pancreatic and intestinal enzymes to break the large fat molecules into smaller ones, such as fatty acids.
At this point the bile acids combine with the fatty acids and cholesterol to help these molecules move into the cells of the mucosa. In these cells the small molecules are formed back into large ones, most of which pass into vessels called lymphatics near the intestine. These small vessels carry the reformed fat to the veins of the chest, and the blood carries the fat to storage deposits throughout the body. If your body requires the fat for energy, it is removed from storage and used as fuel. But if you don’t need it, it can eventually end up as “love handles” or “fat tires.”
Now the key to MCTs is that they are digested and utilized differently than other fatty acids. Instead of being packaged into lipoproteins that circulate in the bloodstream, they are absorbed directly into the bloodstream through the portal vein, and are then transported to the liver. Because they don’t need bile or pancreatic enzymes to break down, they are easier to digest. And because they are easier to digest, they provide your body with quick energy, like carbohydrates.
Because MCTs are utilized quickly as energy, they are not stored as fat. Numerous studies have shown that ingesting MCTs contributes to weight loss and a reduction in fat. Your heart needs fatty acids to provide it with energy as do other organs and systems in our bodies. When we provide these with the energy they need to function at their optimal level then we are supporting our bodies to support us when we demand more in the form of athletic endurance and performance.
The Skinny
Basically MCTs support us directly by providing energy without taking away energy from our bodies. When consumed regularly in the diet, along with traditional, unprocessed whole foods, they keep your heart and other organs strong and balanced so you have reserves when needed. I often use the example of a bank account with my clients. The body requires nutrients to survive and function. These nutrients are the “currency”. Say you made regular daily deposits to your bank but you also made withdrawals that were just slightly over your deposit. Doesn’t seem like a big deal but over time it adds up. Would you rather run your body on a robust balance or on a deficit?
The human body is amazing, it adapts to sustain and continue life. But what kind of life does a body that is constantly struggling with being overdrawn live? This is where heart disease, diabetes, autoimmune issues, inflammation and so much more can come into being.
Strong, healthy, balanced bodies are capable of supporting the demands placed by intense endurance activities and requests that we ask of it. And do so in a way that allows you to live vibrantly every day!
My Top Five Tips
- Include 2 tablespoons of grass-fed butter, 2 tablespoons of truly raw coconut oil and 2 teaspoons of high quality sea salt or pink himalayan salt into your food intake daily, preferably before noon or about 1 hr before hard physical activity. (the sea salt supports electrolyte balance as staying hydrated is essential) (if you are vegan then just omit the butter)
- Use vegetables both cooked and raw as the foundation of all meals, including snacks.
- Never eat protein by itself, including nuts/seeds. Always combine with a couple of veggies, can be raw or cooked.
- Have some kind of fermented food, 1 tablespoon, at every meal. Examples include raw sauerkraut, lacto-fermented veggies, unpasteurized miso
- Get plenty of sleep for complete rejuvenation and repair.
Live Vibrantly!
ps. Wondering what other foods you should include in your regular habits and how to combine them to support you to have more energy, feel amazing and restore your health? Then I invite you to check out my book: “Live Vibrantly! 10 Steps to Maintain Youthfulness, Increase Energy and Restore Your Health”. Go here for more information and how to get your free bonuses.
