Whilst carbohydrates will undoubtedly (and quite rightly) remain the primary choice of fuel for MMA fighters because of their ability to replenish muscle glycogen levels and enhance sports performance, recent studies show medium chain triglycerides could provide an effective ‘secondary’ source.

Here we explore why fighters like Dan Hardy are supplementing their diet with medium chain triglycerides (MCT’s) and what benefits they could provide for you.

Firstly a little about the history of medium chain triglycerides; they were formulated back in the 1950’s as a special kind of fatty acid that would serve as a calorie source for people with the inability to digest fats or who need to gain weight quickly, such as those suffering from cancer and other diseases.

They are absorbed more quickly than their chemical cousins, long-chain triglycerides, because they're shorter and more soluble in water. This makes it possible for medium chain triglycerides to pass directly from the intestines into the bloodstream (quite similar to how carbohydrates are used) unlike how most fatty acids must pass from the intestines and then into the lymphatic system before they can enter the bloodstream. It’s believed this unique quality of medium chain triglycerides is responsible for its energy boosting and performance enhancing properties, and why it acts more like a fuel -- like carbohydrates -- than a fat.

Secondly, and perhaps more importantly for fighters looking to keep their body fat low, MCT’s have been shown to have fat loss qualities as well as being a source of fuel.

Firstly, as previously mentioned, because of the way they are transported directly to the liver and used for energy only 1-2% of them are stored as fat, despite one gram of MCT’s providing 8 calories according to a study conducted by Bach, A.C., Ingenbleek, Y., & Frey, A (1996,). This is compared to protein and carbohydrates which possess 4 calories per gram. This essentially makes them a very effective energy supply that doesn’t increase your body fat percentage (something excess carbohydrates may.)

Furthermore, experts believe MCT’s are less likely to be stored as fat because they boost your metabolic rate. Papamandjaris, A.A et al (2000) claims that 400 calories of MCT’s increases the metabolic rate for at least six hours after a meal to a greater extent than other types of fat. Plus according to Seaton, T.B et all (1986) in a study published in the American Journal of Clinical Nutrition, MCTs also increase the rate at which other fats in the diet are burned for energy.

Lastly, because of the speed at which MCT’s are used as fuel, some experts believe they have muscle glycogen sparing properties i.e. your body uses the MCT’s as fuel whilst sparring muscle glycogen for later. In fact in one study conducted at the University of Cape Town Medical School it was discovered medium chain triglyceride ingestion increased free fatty acid concentration, reduced CHO oxidation and spared muscle glycogen stores, all of which resulted in the improved performance of the 6 endurance-trained cyclists that completed a simulated 40-km time trial during the study.

Whilst medium chain triglycerides are mainly found in milk fat, palm oil and coconut oil it can also be found in its purest form from Myprotein.com, £14.99 for 250g of MCT Powder.

Or if you prefer a natural source, you can buy Myprotein.com’s coconut oil, ‘Coconpure’ £8.99 for 460ml.

References:

• C. G. Van Zyl, E. V. Lambert, J. A. Hawley, T. D. Noakes, S. C. Dennis (1996) 'Effects of medium-chain triglyceride ingestion on fuel metabolism and cycling performance’ The American Physiological Society
• Marie-Pierre St-Onge, Robert Ross, William D. Parsons and Peter J.H. Jones (2003) ‘Medium-Chain Triglycerides Increase Energy Expenditure and Decrease Adiposity in Overweight Men’ Obesity Research (2003) 11, 395–402
• N Baba, EF Bracco and SA Hashim (1982) ‘Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium chain triglyceride’ American Journal of Clinical Nutrition, Vol 35, 678-682
• Ron J Maughan (2005) ‘Role of micronutrients in sport and physical activity’ Department of Biomedical Sciences, University Medical School, Foresterhill, Aberdeen
• Theodore B. Van Itallie, M.D. Leonardo Sinisterra, M.D. Fredrick J. Stare, M.D. (1997) ‘Nutrition and Athletic Performance’ The Journal of the American Medical Association
• Ron J Maughan (2007) ‘The athlete’s diet: nutritional goals and dietary strategies’ Proceedings of the Nutrition Society
• Blixt, G (1965) A Study on the relation between total calories and single nutrients for athletes’ Sociologica et Medica Upsallieusis
• Bach, A.C., Ingenbleek, Y., & Frey, A. (1996). The usefulness of dietary medium-chain triglycerides in body weight control: fact or fancy? Journal of Lipid Research, 37, 708-726
• Papamandjaris, A.A., White, M.D., Raeini-Sarjaz, M., & Jones, P.J. (2000). Endogenous fat oxidation during medium chain versus long chain triglyceride feeding in healthy women. International Journal of Obesity and Related Metabolic Disorders, 24, 1158-1166
• Seaton, T.B., Welle, S.L., Warenko, M.K., & Campbell, R.G. (1986). Thermic effect of medium-chain and long-chain triglycerides in man. American Journal of Clinical Nutrition, 44, 630-634