MCTs, Bulletproof Coffee and Getting Jacked.

Turns out, people will put pretty much anything in their coffee. I’m not just talking about the standards like cream, sugar, and their fake counterparts, but also booze, THC, and CBD. Recently, Medium Chain Triglycerides (MCTs) and Bulletproof Coffee have reemerged. On their first world tour, MCTs were praised as a great way to turbo charge your morning Jo. They could do it all, from improving mental clarity and alertness to help with weight loss. On this latest go-round, they’re being praised as a type of pre-workout game-changer. Claims range from those above to improved performance while exercising and a reduction in recovery time. So what’s the deal? Why is everyone from cross-fit people to keto-bros all of a sudden stoked on butter coffee? Again…

What Is The Stuff and What Makes It ‘Work’?

Step 1: Fresh brewed coffee, a couple pads of grass-fed butter and then the secret ingredient that sweet sweet medium chain triglyceride oil. Next: Blend, stir, shake (if Bond) doesn’t really matter just get it all mixed together and drink. Last: Look smug AF watching chumps drink their basic coffee. “Pshhh, chumps.” You’ve just made Bulletproof coffee.

Now, ignore the shock of putting butter in coffee. You good? Cool, let’s look at what actually makes it different. The answer is Medium Chain Triglycerides or MCTs for short, which have nothing to do with coffee or butter. MCTs are mostly derived from coconut or palm oil and fall into the natural-ish category. This is because they must be coaxed out and isolated by someone in a lab. MCTs are a type of fat similar to the more common long chain triglycerides (LCTs) except for one important difference. They can be processed more efficiently by the body due to their shorter chain length.

BodyBuilding.com: When MCT oil is metabolized in the body, it behaves more like a carbohydrate than a fat. Remember that the fuel of preference for the body is carbohydrate. Unlike other fats, MCT oil does not go through the lymphatic system. Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process.

Why You Should Care About MCTs

They might actually have some tangible and scientifically verifiable benefits! And in the world of snake oils, this is a pretty big deal. But what claims made by champions of MCT oil are legit?

MCTs Will Help With Energy and Focus

MCTs interact with the body somewhat like carbs by providing quick energy. They also stimulate the body’s natural production of some chemical dudes known as ketones (what up keto peeps!). Ketones are produced in the liver when your body doesn’t have enough carbs/sugar available for energy. At that point, your body will start converting fat to energy in the form of ketones and release them into your bloodstream. Ketone-bros are easily absorbed by the body and brain, unlike other forms of fat making them an ideal fuel. In theory, giving your brain clean, easily usable, and instant fuel should improve overall function. Unfortunately, research on these claims is still in its early stage so they rank as – Kind of Legit.

MCTs and Weight Loss

There is evidence suggesting MCTs will contribute to weight loss in a couple of ways. First, all fat makes you feel fuller for longer than carbs/sugar. Theoretically, this should help you eat less but that’s def easier said than done. MCTs also take fewer steps to digest, encouraging your body to use them for fuel first.

MCTs may also increase metabolic rate. An increase in metabolic rate will burn more calories and further reduce appetite. The process is called thermogenic weight loss. Basically, heat is produced when calories are burned. More calories burned means more heat, which in turn means more calories are burned.

Weight loss may also be accelerated by the same natural process that could help improve memory/focus. MCTs encourage your body to use fat for energy as opposed to sugar. This creates ketones which are a great source of clean and instant energy. Encouraging your body to use fat for energy instead of sugar will lead to fat loss and potentially to gains in lean muscle. This claim is actually pretty legit and fairly well-studied.

MCTs, Athletes and Improved Recovery

Combine everything we have discussed and MCTs already seem like a great supplement for anyone training or just looking to shed some pounds. But wait, there’s more! MCTs have been shown to reduce blood lactate levels in athletes. This is likely due to the ease with which these fats are digested and utilized by the body. In doing so, they keep the body from munching on sugar. Using sugar for fuel in oxygen-deprived muscles turns lactate into lactic acid. I have no doubt we all familiar with the dreaded lactic acid build-up. It reduces performance and increases recovery time and is just lame. Mitigating the production of lactic acid should improve the length/intensity of your workout and then speed up recovery. This claim is also pretty legit. Mice performed better during high-intensity exercise when given MCTs.

So What Does This Mean?

MCTs for sure have some health benefits and few to no negative side effects. As I researched medium chain triglycerides more and more, it dawned on me that it really all comes down to Ketones and how the body uses fat for fuel. The body wants to store fat and use sugar as energy first. This is the foundation of the Keto diet and the reason why MCTs work. Your body will process MCTs before carbs or LCTs. This process naturally produces ketones and increases metabolic rate, which leads to thermogenic weight loss. So what you have is a clean source of instant energy that can be easily absorbed by the body and mind. Combine this with studies suggesting MCTs will reduce blood lactate levels and you can start to see why MCTs could be helpful in the gym for pros and Joes alike.

Overall MCTs are: Legit. There is solid science demonstrating MCTs will encourage weight loss and prevent the production of lactate. We also have anecdotal evidence and some science suggesting that they can help with overall cognitive function. Lastly, they demonstrate little to no adverse side effects. As always, when taking any supplement, monitor your body’s response and if you have any adverse effects or concerns don’t hesitate to reach out to a medical professional.