Barbell Shrugged

The true power of fat – A better kind of banana bread

Doug Larson

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  • Thinking of buttered coffee + MCT oil as a performance enhancer is a very narrow view of a fat-based metabolism.

    Yes, a partial ketogenic diet (butter + coconut oil coffee in the morning extends a protein/carb fast and fat metabolism from the night of sleep) is bad for WODs– they demand a lot of glycolytic or sugar-based metabolic pathways. But a partial ketogenic diet is great for longer duration activities like your horse-back riding, yoga, or just going to work.

    In order to best support your body’s biology when running on fats, I would suggest horse-back riding first then WODing after your first real meal of the day. Eating foods alongside the buttered coffee denies your body the adaptation to a fat-based metabolism– but if your goals/life do not allow you to change your schedule, then perhaps buttered coffee in the morning is not appropriate for you and your lifestyle.

    This should not negatively reflect on a fat metabolism/buttered coffee as a whole, just that your goals and the benefits of this tool do not align.

    • Hi Eugene. Thanks and I totally agree with your first comment. I am regularly being contacted by people asking me about buttered coffee and MCTs on the basis that they’ve been told that this will enhance their energy and performance. As someone who is always looking to improve my overall health, wellbeing and performance, I was on a ketogenic diet for well over 4 months a few years back. It didn’t work well for me given my lifestyle and my 3 children. I totally see the benefits though. You’ll find that loads of the recipes on my blog and facebook page will suit a ketogenic diet.

    • Yeah, I would say her point is a practical one, Eugene. If you drink the coffee and feel like shit during training, stop. Theory doesn’t matter at that point. Cheers,

  • Contrary to your statement in the fourth paragraph, MCTs are not water soluble. They are fatty acids bound to a glycerine backbone, so the entire molecule is entirely hydrophobic.

    Coconut oil is comprised of mostly lauric acid and contains roughly a combined 12% of capric and capryllic acids (MCTs). I recommend that you blend your coffee and butter with a half-tablespoon of MCT oil rather than using coconut oil (blending is key, because as I have indicated, it is not water soluble.)

    Will this improve your performance? I guess it depends on how you measure your performance. Ketone bodies will improve brain function and promote thermogenisis in skeletal tissue. The acetyl-CoA pathway will be active promoting a rise in ATP production, but as the research indicates in human studies, this will only provide strength gains, not endurance. Many people also find this satiating adding value to their work performance because they do not have to break for snacks throughout the morning.

    Hope this helps!

  • I definitely don’t think that butter coffee is for everyone and I think that many people misunderstand the reason for utilizing it. I’ve never thought of it as a “performance enhancer.” It is a good way to maintain functioning through a fat based metabolic pathway, which can have lots of benefits for some people.

    I would like to say that it is not just “empty calories” – fat is a macronutrient. And you are getting some other micronutrient benefits, especially from the grass-fed butter – Vitamin A, Vitamin D, Vitamin E, and some other good things.

    It is great that you are using whole coconut oil! I know that a lot of people are really excited about using MCT oil, but it is a highly processed oil that strips out the best MCT in the coconut oil – Lauric acid. Lauric, Caprylic, and Capric acids are all considered MCTs but Lauric acid is solid at room temp, which is why it is removed when MCT oil is created.

  • Am I the only one who doesn’t see any mention of cinnamon in the “Ingredients” section? How about a double mention of, “◾1/2 teaspoon of baking soda mixed with one tablespoon of lemon juice.”

    Just trying to keep from screwing this thing up. I love banana bread so this would be a great addition to my daily intake, or perhaps an occasional treat to boost me on the tough days.

    • Hi Baryn. I find that the vanilla, coconut and banana mix really well here. I’ve made this with cinnamon but liked it better without. Go ahead and add it though if you like. As for the typo….yip, I’ve duplicated the baking soda. To be honest, it wouldn’t really matter if you added it twice. Add it three times and you might get an aftertaste LOL.

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