Tuesday, February 27, 2018

MCT + AGT: make more mitochondria!

Last week I found this article about medium-chain triglycerides and mitochondrial biogenesis. Our conditioning work is centered around anti-glycolytic training which is all about mitochondrial biogenesis - or as I like to say: putting more batteries in your Tesla.

I shared it with Randy, and of course he's ahead of the research. His reply shows why you should pay attention to what he says:
MCT oil is interesting stuff. Coconut oil is high in it, but you can also buy pure MCT. This study shows MCTs can help with hot weather performance and MT biogenesis. I’ve recommended bulletproof-ish coffee (MCT and heavy cream) to my runners as a cold weather inoculation against the glycogen shredding effects of shiver thermogenesis and better recovery from cold weather runs. better performance in hot and cold: all this and more mitochondria too.
I want you to help me with a little experiment. The upcoming TSC prep program is going to be full of AGT work because I want you to make it through the 5:00 snatch test without suffering. If you want to play with MCTs as a supplement to the AGT, I'd like to track our results and see if the MCT folks end up with superhero levels of energy production.

There are three easy ways to get MCTs:
  • You can buy pure MCT oil. It's expensive.
  • You can use coconut oil. The more heavily processed stuff is more taste-free. It's not all MCTs, but there are a bunch there
  • Or my favorite: coconut butter. It's tasty but higher in carbs.
How are we going to do this? Bring your MCT of choice to the gym and have some just before your workout. I used to use coconut butter before workouts, it only takes a short time to get in your system. You'll feel a bunch more energy during the workout. (The nice thing about MCTs is that you can't store them, you have to burn them, so you'll get hyper or hot if you don't use them up in your workout.)  There are fewer MCTs in coconut butter, but it's easy to eat and very tasty (and the pure-oil route can have Olestra-like effects if you don't slowly ramp up). 

We'll track how well the MCT oil, coconut oil, coconut butter folks do in the TSC and see if it helps over and above normal AGT for mitochondria biogenesis.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


clean 5-3-2-4x2


5 heavy swings between sets

Group Workout

8 rounds:
4 goblet catch as heavy as possible
0:30 rest 


75 kettlebell hand-to-hand swings
heavy with rest is better than fast and light


2 x 1 minute kettlebell overhead hold


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