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Medium–Chain Triglycerides for Sports & Fitness

Medium-Chain Triglycerides
Medium-Chain Triglycerides: Main Image

How Much Is Usually Taken by Athletes?

Medium-chain triglyceridescontain a class of fatty acids found only in very small amounts in the diet; they are more rapidly absorbed and burned as energy than are other fats.1 For this reason, athletes have been interested in their use, especially during prolonged endurance exercise. However, no effect on carbohydrate sparing or endurance exercise performance has been shown with moderate amounts of medium-chain triglycerides (30 to 45 grams over two to three hours).2, 3 Controlled trials using very large amounts of medium-chain triglycerides (approximately 85 grams over two hours) have resulted in both increased and decreased performance,4, 5 while a double-blind trial found that 60 grams per day of medium-chain triglycerides for two weeks had no effect on endurance performance.6 A controlled study found increased performance when medium-chain triglycerides were added to a 10% carbohydrate solution,7 but another study found no advantage of adding medium-chain triglycerides,8 and a third trial actually reported decreased performance with this combination, probably due to gastrointestinal distress, in athletes using medium-chain triglycerides.9

Side Effects

Consuming medium-chain triglycerides on an empty stomach can lead to gastrointestinal upset. Anyone with cirrhosis or other liver problems should check with a doctor before using medium-chain triglycerides. Two reports suggest that medium-chain triglycerides may raise serum cholesterol and/or triglycerides.10, 11 Medium-chain triglycerides are actually the preferred fatty acid source for cirrhotic patients, but only when used intermittently.12

Interactions with Supplements, Foods, & Other Compounds

At the time of writing, there were no well-known supplement or food interactions with this supplement.

Interactions with Medicines

As of the last update, we found no reported interactions between this supplement and medicines. It is possible that unknown interactions exist. If you take medication, always discuss the potential risks and benefits of adding a new supplement with your doctor or pharmacist.

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.