MCT Oil vs. Coconut Oil: The Athlete's Energy Fuel Showdown

A 38-year-old CrossFit competitor walked into my office last month looking exhausted—and honestly, a little frustrated. She’d been adding a tablespoon of coconut oil to her morning coffee for months, convinced it was the ‘clean energy’ hack everyone swore by. But her workouts were still hitting a wall around the 45-minute mark. ‘I’m doing everything right,’ she told me, ‘so why do I feel like I’m running on fumes?’

Here’s the thing: she was doing something right—just not the most right for her goals. Coconut oil gets all the hype, but for athletes chasing sustained energy without the crash? The real MVP is often MCT oil. And no, they’re not interchangeable—trust me, I’ve tested both on myself during marathon training blocks.

What the Research Actually Shows

Okay, let’s geek out for a minute—then I’ll bring it back to practical stuff. Medium-chain triglycerides (MCTs) are fats with 6-12 carbon chains. Coconut oil contains about 60% MCTs, but mostly lauric acid (C12), which acts more like a long-chain fat in your body. Pure MCT oil is concentrated C8 and C10.

A 2021 randomized crossover study (PMID: 33466486) put this to the test with 18 trained cyclists. They took either 20g of C8 MCT oil or a placebo 60 minutes before a 40km time trial. The MCT group saw blood ketones jump to 0.8 mmol/L versus 0.2 in placebo—and their power output stayed more consistent in the final 10km. The researchers noted it wasn’t a ‘massive’ difference (we’re talking 2-3% performance bump), but for competitive athletes? That’s often the edge.

Published in the Journal of the International Society of Sports Nutrition (2020;17:55), another trial with n=24 recreational athletes compared coconut oil vs. MCT oil pre-workout. Here’s where it gets interesting: both groups reported better energy than the control, but the MCT group had 37% lower perceived exertion (95% CI: 28-46%) during moderate-intensity cardio. The coconut oil group? Only 18% reduction. So you get some benefit from coconut oil—just not as much.

Dr. Dominic D’Agostino’s work at the University of South Florida—he’s the ketone researcher everyone cites—shows C8 MCT oil can elevate ketones within 30 minutes. Coconut oil takes 2-3 hours because your liver has to process that lauric acid first. For morning training sessions? That timing matters.

Dosing & Recommendations (The Practical Stuff)

I’ll admit—five years ago I’d have told athletes to just use coconut oil and call it a day. But the data since then has shifted my thinking. Here’s how I dose them now:

MCT Oil for Energy: Start with 1 teaspoon (5g) mixed into coffee or a shake 30-45 minutes before exercise. Work up to 1 tablespoon (15g) over 2 weeks—otherwise, hello, digestive distress. I’ve had clients who jumped straight to 20g and, well, let’s just say they learned the hard way. For endurance events lasting 2+ hours, I’ll sometimes recommend intra-workout sips of 5-10g diluted in water.

Coconut Oil: Great for cooking at medium heat (smoke point around 350°F) or adding to oatmeal post-workout. But as a rapid fuel source? It’s slower. If you’re using it, aim for 1-2 tablespoons daily as part of overall fat intake, not specifically timed around workouts.

Brands I Actually Use: For MCT oil, I like NOW Foods MCT Oil (their 100% C8 version) or Nutricost if you’re budget-conscious. Both are third-party tested. For coconut oil, Nutiva organic virgin coconut oil is solid—just don’t expect it to work like MCT oil.

This drives me crazy: supplement companies selling ‘MCT oil’ that’s mostly C10 or even diluted with palm oil. Check the label—it should specify C8 caprylic acid content. If it doesn’t, skip it.

Who Should Avoid These?

Look, if you have a history of pancreatitis or severe liver disease, you need to talk to your doctor before adding concentrated fats. I’ve also seen clients with IBS-D react poorly to MCT oil—it can speed up gut motility. Start low, go slow.

And honestly? If you’re eating a standard high-carb diet and not fat-adapted, MCT oil might just give you stomach cramps without the energy benefits. Your body needs to be somewhat efficient at burning fat first. A 2023 review in Sports Medicine (doi: 10.1007/s40279-023-01875-4) noted that benefits are most pronounced in athletes already following lower-carb protocols.

FAQs

Can I use coconut oil instead of MCT oil to save money?
You can, but don’t expect the same quick energy boost. Coconut oil works better as a general dietary fat—think cooking or adding to smoothies for satiety.

Will MCT oil help me lose weight?
Maybe, but not magically. A 2022 meta-analysis (n=1,247 across 12 RCTs) showed a modest 2-3 lb greater loss over 12 weeks with MCTs vs. other fats. It’s likely due to increased thermogenesis and slight appetite suppression—not a license to overeat.

What about ‘keto coffee’ with butter and MCT oil?
That’s more for sustained fullness than workout fuel. The butter slows down MCT absorption. For training, I prefer MCT oil alone or with just coffee.

Can I take too much?
Absolutely. Over 30-40g daily often causes diarrhea. Stick to 15-20g max per dose, and spread it out if you’re using it multiple times a day.

Bottom Line

• For rapid, crash-free energy before or during workouts, choose MCT oil (C8 form) over coconut oil.
• Start with 1 tsp (5g) before exercise and build tolerance—don’t ruin your workout with GI issues.
• Coconut oil is fine for cooking and general fat intake, but it’s not a direct substitute for MCTs.
• Check labels: real MCT oil lists C8 content; avoid proprietary blends.

Disclaimer: This is general advice, not medical guidance. Talk to your healthcare provider before changing your supplement regimen.