The low down on coconut oil (and some weird uses!)

Coconut oil has become something of a "superfood" in recent years. But just how useful is it to endurance athletes, and how should we be using it?

Coconut oil comes in jars and is a semi-solid, slightly opaque fat with a very slight coconut smell and taste. But what are the health and performance benefits of coconut oil for endurance athletes? 

The reason coconut oil is different to other oils and fats is because it is an MCT. What-what, now? MCT - medium chain triglycerides - is a type of saturated fat with a distinct molecular structure. MCTs are different to long-chain fatty acids (most other oils) because they are more soluble in water and therefore more quickly absorbed by the body. This is one reason behind the recent popularity of coconut oil as an energy food before training.

Let's get scientific for a moment. MCTs are transported by the body's hepatic portal system and actually bypass the fat storage cells in adipose tissue. For this reason, they are less likely (but not immune from being!) stored as body fat. Instead they tend to be used for energy - metabolised by beta-oxidation (what we call "fat burning").

So should we all be eating coconut oil off the spoon directly before a ride or a run? Is it a good nutritional strategy for race day? How exactly should endurance athletes use coconut oil/MCT oil?

There are plenty of studies out there which have looked at time trial performance, blood lactate levels, peak VO2 and perceived exertion rates after ingesting MCTs. If you're scientifically minded, I urge you to look them up and at least read the abstracts or meta analysis.

There are pros and cons. Yes, coconut oil is a great source of energy (9 calories per gram, like all fats). And, as explained, it is used for energy in quite a different way to other fats. But…. like all fats, it is extremely energy dense and over consumption of it could easily lead to excess weight gain. And, if your body isn't used to fat intake, it could lead to stomach problems and cramping which is not what you want before training or racing.

For now, I'd say that taking coconut oil before training could have benefits if you are able to tolerate the fats. But it wouldn't be my first or only choice of performance aid for endurance athletes, and I'm not about to start recommending it to all my clients. Like everything, it's a case of "maybe", and individual programming. 

Here are just a few reasons why you might want to try coconut oil and how to use it!  

3 reasons to love coconut oil (regardless of endurance training):

1. Coconut oil is energy dense and a good source of extra calories which are easily digested. If you don't want to use coconut oil, try snacking on chunks of raw coconut (most supermarkets offer little portions of it).
2. Coconut oil is a safe fat to cook with at high temperatures as it doesn't break down as quickly as olive oil or vegetable oil.
3. It contains anti-microbial caprylic acids which could help support your immune system.

5 ways to use coconut oil:

1. Cook with it. This is the obvious one. Use it like any other oil, to fry mince, to cook eggs, to make omelettes, to roast vegetables, for stir fries… etc. 
2. Spread it like butter. Yes you can use coconut oil just like butter, to spread on bread, to put in a jacket potato, or to pop on top of your peas (or other veggies!)
   
3. Give it to your pets. Dogs and cats seem to love coconut oil and it can do wonders for their skin and coats. Just don't give too much, remember it's very energy-dense so give an appropriate "portion size". 
4. Moisturise your skin with it. Yes, really! Pure coconut oil is a great skin moisturiser (even on the face), can sooth a dry or itchy scalp, and can even be used as a makeup remover. Smooth some on your skin before bed and see how you feel in the morning! 
5. Use it as bike lube. OK, I'm not at all sure about this one (and haven't actually tried it) but maybe it's worth a go…. ?