Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Medium Chain Triglycerides (MCTs) are sometimes used as an aid in athletic and exercise performance based on their unique metabolic properties. MCTs are absorbed more rapidly than long-chain triglycerides and are quickly transported to the liver, where they can be converted to ketones and utilized for immediate energy. This has led to the hypothesis that MCTs could serve as an alternative energy source during prolonged exercise, potentially sparing muscle glycogen and enhancing endurance.

Scientific research, however, provides only modest support for these benefits. A handful of small clinical trials have investigated the effects of MCT supplementation on exercise performance. Some early studies suggested that MCTs might help increase fat oxidation and reduce the reliance on glycogen during endurance exercise. However, results have been inconsistent, with most research showing minimal or no improvement in endurance, performance, or energy expenditure compared to placebo or long-chain fats. Some studies have also reported gastrointestinal discomfort at doses that might be required for performance benefits.

Overall, while the theoretical rationale for MCT use in athletic performance exists, current scientific evidence does not robustly support significant ergogenic effects. Guidelines from sports nutrition authorities do not recommend MCTs as a primary aid for athletes. Thus, the use of MCTs in this context is based more on mechanistic reasoning and limited studies than on strong, consistent clinical evidence.

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