Medium chain triglycerides can be a great addition to any diet, whether used to help you to increase and maintain ketone levels to get into and stay in ketosis or in a more 'Carb-Appropriate' diet...
General guidelines:
- Because of the way MCTs are absorbed, the dose that you can take in one sitting is limited and people's tolerance to MCTs can differ a lot!
- That's why it's important to build up slowly to find your own optimal level.
- Start with a tsp. and build up by one tsp. until you are taking somewhere between 1 and 2 Tbsp. (3-6 tsp)
- If you experience any stomach discomfort, cut the dose back.
For performance
To improve fuelling for performance, take MCTs, according to your tolerance level, before or during training sessions or events. For best results take the product about 30 min before you expect to really need extra fuel. If you are doing long events you can take small amounts of MCTs during the event as well.
For focus, mood and cognition
One of the key reasons for using MCTs to increase ketones is to help to fuel the brain!
To improve focus, mood, and cognition through the day, and to help preserve brain health and function as you age, simply take 1-2 Tbsp. whenever you feel that your mental energy is dropping, or if you are experiencing 'brain fog'.
To help with sleep
Ketones can change the GABA-Glutamate ratio in the brain and increase relative adenosine levels...which is a very science-nerdy way of saying that they can help the brain to relax and therefore help you to sleep better. Try taking a Tbsp. of MCTs around 30-60 min before bed to see if it helps you to drift off to sleep better.
To aid weight management and body composition
MCTs won't magically strip fat from your body! BUT the evidence does show us that they can help us to increase the calories we burn (for no other input from us) and reduce fat, maintain weight more effectively, and help us to reduce abdominal fat. You can use MCTs in place of cooking oils, in smoothies (according to your desired macro intake), or in hot drinks as a fat-fuel that can be used in addition to, or in place of meals.
Remember though, that simply adding more of anything (even healthy stuff like MCTs) to an already poor diet won't help you to lose fat!
For muscle gain
Some recent research suggests that increased ketones after training might help to stimulate muscle growth. So, adding a Tbsp. or so of MCTs to your post-workout protein drink could help to improve those #gainz!
For health conditions
A range of health conditions can benefit from MCTs including mental and mood disorders, neurodegenerative disorders, autoimmune and inflammatory conditions and cardiometabolic conditions!
If you have a disorder, make sure that you consult with a qualified, registered health practitioner who is well versed in the research behind ketosis, ketogenesis, and MCTs, as well as your health condition and take as directed!
How should I take it?
Just as there are many benefits, there are also many ways to incorporate MCTs into your daily routine.
- In your morning coffee or tea
- In smoothies
- On salads and veggies
A great brain boosting way to take your ketones is in your morning coffee or tea. Try a Tbsp. of Melrose MCT with 1 Tbsp. butter, cream, or coconut cream, in your coffee or tea. Give it a quick whizz with a hand blender for a creamy, latte-like consistency.
Adding MCTs to your smoothie is a great way to add MCTs to your day. Make sure that your smoothie also includes a good protein source, berries, and veggies for full 'meal in a glass' that will help to satisfy you and provide nutrient density.
MCTs can be used as a base for salad and veggie dressings. They are light and almost tasteless. Try adding a Tbsp. of Melrose MCT to olive oil, lemon juice or vinegar of your choice, and salt and pepper, for an easy, convenient, salad dressing that's packed with nutrients and brain- and body-friendly fats! And, did you know, adding fats to veggies will improve absorption of fat soluble vitamins and antioxidant carotenoids? Win-win.
