By Steve Blechman

NEW STUDY!

A new study and randomized controlled trial in the American Journal of Clinical Nutrition published on July 23, 2019 found that small amounts (6 grams/daily) of medium-chain triglycerides (MCTs) could increase the muscle strength and function of frail elderly adults. The study found that MCTs are promising nutrients for sarcopenia, which is the loss of muscle mass caused by the natural aging process. Muscle loss is a serious problem in older adults, leading to decreased quality of life, diabetes and premature death. Dietary protein is an important stimulator of muscle protein synthesis. Older adults can stimulate muscle protein by consuming supplements containing protein and leucine (Clinical Nutrition 2013, 32: 412-419; Journal of Physiology 2012, 590: 2751-2765).

Peak muscle mass occurs between ages 20 and 35, declining gradually at age 40. Typically, men lose 20 percent of their muscle mass between ages 40 and 60. The problem becomes progressively worse with age. So, leucine, the anabolic trigger, might be valuable for preventing age-related muscle wasting.

Unfortunately, older adults show a blunted muscle protein synthesis (MPS) and anabolic resistance compared to younger adults. Research has suggested that the anabolic resistance can be overcome by consuming greater quantities of leucine. In a study published in the Journal of Nutrition on July 1, 2018, it is confirmed that leucine and not total protein content of a “… supplement is the primary determinant of muscle protein anabolic responses in healthy older women.” The study showed that a “lower protein (10 compared with 25 g/dose) leucine-matched beverage induced similar increases in acute and integrated myoPS in healthy older women. Lower-protein supplements with added leucine may represent an advantageous approach in older adults to maintain skeletal muscle anabolic sensitivity and attenuate muscle loss; however, further work is needed using longer-term interventions.”

Older muscle (in people over 40) is less responsive to protein to build lean body mass. Adequate and frequent protein intake is important for maintaining muscle mass in older adults. Providing weight training and ensuring protein and leucine availability during recovery is the best way to promote muscle growth and prevent muscle atrophy (breakdown) in people of any age (Applied Physiology, Nutrition, and Metabolism, 2009, 34:403-410).

Medium-chain triglycerides (MCTs) are a form of saturated fat that has shorter chains of fatty acids. MCTs naturally increase the production of ketones in the liver and stimulate ketogenesis. Research has shown that MCT supplements, unlike ketone supplements, do not cause feedback inhibition or reduce ketone production! MCTs also help reduce appetite and food intake, enhance fatty acid oxidation, fat burning, energy expenditure and thermogenesis, and reduce body fat accumulation in humans.

Research has shown that MCTs also do not have a negative effect on blood lipids in humans. MCTs significantly increase “good” HDL cholesterol with no effect on triglycerides or “bad” LDL cholesterol. Don’t confuse MCTs with coconut oil. Claims that the majority of fat in coconut oil are MCTs is untrue. The thermogenic/weight-loss research has been done on pure MCT oil, not coconut oil. It’s inaccurate to apply the research on pure 100 percent MCT oil to coconut oil, which only has 13 percent of MCTs.

Research has shown that vitamin D-3 is the most active form of vitamin D and can potentiate protein synthesis and the muscle-enhancing effects of leucine; and is added to help boost the lean body mass effect of leucine. A randomized controlled trial found that vitamin D-3 combined with leucine and MCTs can increase muscle strength and function (Journal of Nutrition, 2016). In conclusion, research has shown that MCTs, leucine and vitamin D3, found in AML™ THERMO HEAT^® FAT BURNING PROTEIN are the ultimate anabolic fat-burning combo!

References:

1. Sakiko Abe, Osamu Ezaki, Motohisa Suzuki. Medium-chain triglycerides (8:0 and 10:0) are promising nutrients for sarcopenia: a randomized controlled trial. The American Journal of Clinical Nutrition, July 23, 2019 nqz138, https://doi.org/10.1093/ajcn/nqz138

2. Sakiko Abe, Osamu Ezaki, Motohisa Suzuki. Medium-Chain Triglycerides in Combination with Leucine and Vitamin D Increase Muscle Strength and Function in Frail Elderly Adults in a Randomized Controlled Trial. The Journal of Nutrition, Volume 146, Issue 5, May 2016, Pages 1017-1026, https://doi.org/10.3945/jn.115.228965 

3. Wall, Benjamin T et al. Leucine co-ingestion improves postprandial muscle protein accretion in elderly men. Clinical Nutrition, Volume 32, Issue 3, 412-419. 

4. Churchward-Venne TA, Burd NA, Mitchell CJ, West DW, Philp A, Marcotte GR, Baker SK, Baar K, Phillips SM (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of physiology, 590(11), 2751-65. 

5. Devries MC, Philips SM, Baker SK et al. Leucine, Not Total Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein Anabolic Responses in Healthy Older Women. The Journal of Nutrition, July 1, 2018.

6. Phillips SM. Physiologic and molecular bases of muscle hypertrophy and atrophy: impact of resistance exercise on human skeletal muscle (protein and exercise dose effects). Applied Physiology, Nutrition, and Metabolism, 2009, 34:403-410, https://doi.org/10.1139/H09-042 

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10. Westmead Institute for Medical Research. Muscling in on the role of vitamin D: Research shows vitamin D signaling is needed for normal muscle size and strength. ScienceDaily, 26 June 2019. www.sciencedaily.com/releases/2019/06/190626125107.htm

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13. Amely M Verreijen, Sjors Verlaan, Mariëlle F Engberink, Sophie Swinkels, Johan de Vogel-van den Bosch, Peter JM Weijs. A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial. The American Journal of Clinical Nutrition, Volume 101, Issue 2, February 2015, Pages 279-286, https://doi.org/10.3945/ajcn.114.090290

14. Mariangela Rondanelli, Catherine Klersy, Gilles Terracol, Jacopo Talluri, Roberto Maugeri, Davide Guido, Milena A Faliva, Bruno S Solerte, Marisa Fioravanti, Henry Lukaski, Simone Perna. Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly. The American Journal of Clinical Nutrition, Volume 103, Issue 3, March 2016, Pages 830-840, https://doi.org/10.3945/ajcn.115.113357

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19. Devries MC, Philips SM, Baker SK et al. Leucine, Not Total Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein Anabolic Responses in Healthy Older Women. The Journal of Nutrition, July 1, 2018.  

20. Effects of a Vitamin D and Leucine-Enriched Whey Protein Nutritional Supplement on Measures of Sarcopenia in Older Adults, the PROVIDE Study: A Randomized, Double-Blind, Placebo-Controlled Trial. Bauer, Jürgen M et al. Journal of the American Medical Directors Association, Volume 16, Issue 9, 740-747. September 201 

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25. Effects of a leucine-enriched amino acid supplement on muscle mass, muscle strength, and physical function in post-stroke patients with sarcopenia: A randomized controlled trial. Yoshihiro Yoshimura, Takahiro Bise, Fumihiko Takatsuk et al. February 2019 Nutrition https://www.sciencedirect.com/science/article/pii/S089990071830594X?via%3Dihub