Health Benefits Of MCTs For Building Muscle And Weight Loss
Research with MCTs is starting to show they could have various possible health benefits including for building muscle and weight loss.
MCTs or medium chain triglycerides are complex fats. Research with MCTs has shown that these molecules are easily absorbed and transported into our energy producing mitochondria. MCTs use carnitine to be transported into our muscle mitochondria. Our mitochondria are able to use MCTs as an energy source and this is where they may have some health benefits.
Various studies have shown that MCTs may be a source of clean energy production within the mitochondria and may be supportive of metabolic disorders. The easy absorption and rapid metabolism of MCTs coupled with a high energy potential means they are possibly a very efficient fuel source for our mitochondria to use. This also means that MCTs could support muscle building from exercise.
MCT supplementation has been linked to improved muscular performance during exercise. Some studies have also shown they could assist with weight loss. These two outcomes from the use of MCTs may therefore be health benefits which protect the wellbeing of active and regular people.
Here the ways in which MCTs may support muscle building and healthy weight loss will be considered to show how they may offer possible health benefits.
MCTs
MCTs or medium chain triglycerides could be considered to be complex fats. Medium chain triglycerides are two to three medium length fatty acids linked to a glycerol molecule. The body uses fatty acids for various purposes including the maintenance of cell membranes or structure and also energy production.
MCTs are rapidly absorbed from our diet. They are then readily distributed in the blood for use in energy production. Unlike LCTs ingested MCTs are able to move into our energy producing mitochondria without the use of carnitine. MCTs must use carnitine to move into muscle mitochondria. Carnitine is an amino acid readily found in meats.
MCTs are not found in very high amounts in many foods. MCT supplements are very easily obtainable in supplement form as MCT oil capsules. One rich food source of MCTs is raw uncooked coconut oil, butter or yoghurt. Some may find that MCTs are best consumed via supplementation for their possible health benefits. This is because of a higher concentration of MCTs in supplements.
MCTs And Energy Production
Our mitochondria are the energy producing parts of our cells. This includes the provision of sufficient ATP or energy for our muscles. As part of their daily processes they need to use molecules such as sugars or fatty acid in order to make energy for the body to use. These input molecules which are used for energy production are known as energy substrates.
When the body begins to run out of sugars from digestion our mitochondria use fats or fatty acids and then also amino acids for energy production. This process is known as gluconeogenesis. As sugar levels deplete or progress further into a fasting state then ketosis based energy production also occurs. In ketosis the body starts to use fatty acids and amino acids as an additional energy production process.
MCTs are a known fuel source for mitochondria and are able to support ketosis. They are very readily absorbed through their membranes while muscle mitochondria require carnitine to transport MCTs. Your mitochondria are able to use MCTs when our muscles undergo contractions and relaxations during exercise. Because of this they may assist with muscle building. MCTs may support healthy energy production through providing a really clean energy source for our mitochondria to use during exercise.
Research with MCTs has shown they could have possible health benefits for those suffering with metabolic syndrome. This research also therefore supports the use of MCTs as a clean source for supporting energy production in our mitochondria. MCTs are considered to have a high energy content and various studies support their use as being able to improve mitochondrial energy metabolism.
How MCTs Could Support Muscle Building And Exercise
Various studies have shown that supplementation with MCTs could support improved results during intensive exercise.
The use of MCTs has been associated with increased levels of fat oxidation for energy production during exercise while sparing muscle glycogen. This could enhance athletic performance. Studies have also observed that there is an accumulation of ketones from ketosis after MCT supplementation which is also supportive of this.
When carbohydrate levels drop during exercise or otherwise MCTs could provide energy production support. MCTs could therefore be energy supportive during exercise alongside a regular diet and assist with muscle building. This is a massive possible health benefit for people who enjoy an active lifestyle.
Another study found that a diet high in MCTs supported a significantly higher time to exhaustion during exercise with a lower blood lactate content during exercise. This study also found that levels of fat oxidation were higher while sugar use for energy was lower during exercise. This was not statistically significant though.
The research with MCTs suggests they could provide a boosting or supportive energy source for rapid use during exercise. This may therefore improve time to exhaustion. One study showed that MCTs availability was high in the final hour of exercise alongside usual dietary glucose.
Our brain also uses a lot of energy. MCTs are also thought to provide an efficient backup energy source for the brain when sugar levels drop. One study found that MCTs increased brain energy metabolism through supporting healthy ketosis and could improve brain motor neurone performance. This is very relevant during exercise when our energy reserves drop.
MCTs And Weight Loss
When used correctly MCTs some research has also shown that MCTs may support healthy weight loss. You may be thinking how is weight loss possible with an increased intake of complex fats like MCTs.
Studies have shown that only a small amount of MCTs contribute to fat storage. Most MCTs are converted for immediate energy use by the body. Research has also shown that MCTs or medium chain triglycerides may increase thermogenesis when added to a diet and this is supportive of weight loss. Some studies also show that MCTs could improve feelings of fullness after eating. This also could drive healthy weight loss through reduced food consumption.
Some studies have found that diets enrichedย with medium chain triglycerides or MCTs could better support weight reduction than without MCTs. This could be because MCTs provide an efficient source of energy for the body and may enhance mitochondrial activity. MCTs could drive a higher rate of fatty acidย break down orย lipolysis within the body when mitochondria are in this state of energy production. This would naturally drive the process of fat weight loss. Enhanced or support of healthy weight loss could therefore be another of the possible health benefits from MCTs.
Overall MCTs may provide various health benefits for regular and active people through encouraging healthy weight loss or supporting the energetics needed for muscle building from exercise.
Summary
MCTs could provide various possible health benefits for those who would like to building lean muscle and achieve healthy weight loss.
Medium chain triglycerides are complex fats. They are easily absorbed and can be readily transported into our energy producing mitochondria to be used as an energy source. MCTs have been shown to be readily used to support fatty acid based energy production and ketosis when our sugar levels drop.
Rapid absorption and a high energy potential means they could be a very efficient fuel source for our mitochondria to use. This includes the required energy support for exercise and brain activity. MCT supplements are very easily obtainable in supplement form as MCT oil capsules and not many foods exist which are high in MCTs.
A very small amount of MCTs has been shown to be stored while the rest is used rapidly for energy. Various studies have shown that MCTs may be a source of clean energy production within the mitochondria and may be supportive of metabolic disorders.
Studies also show that MCTs could also support muscle building and endurance exercise performance as a source of energy. MCTs are thought to boost energy production during endurance exercise and spare muscle glycogen. Some studies show that MCTs are readily available to support energy production in the last hours exercise in a usual diet.
MCT supplementation has also been linked with fat weight loss. This could be because of enhanced mitochondrial activity and fat use for energy production. MCTs may also support improved feelings of fullness and reduce hunger.
Overall MCTs may provide various health benefits through encouraging healthy weight loss or supporting muscle building energetics.
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