Fast Track Your Fitness with Coconut
Dr. Bruce Fife
October 07, 2009
Professional rugby players use it to increase their stamina. Race horse owners use it to improve their horses´ performance in competition. Many amateur and professional athletes swear by it. No, it is not some new steroid or performance enhancing drug. It´s a food—a superfood. What is this superfood that has every body talking? You may be surprised to learn that it is coconut.
The coconut provides a number of editable products, the most notable being the meat, milk, water, and oil. Among sports enthusiasts coconut water and oil have attracted the greatest attention.
Coconut water has been in the spotlight most recently. Coconut water is the liquid found inside the coconut. It is a refreshing beverage and the most popular drink in the tropics. Coconut water is a powerhouse of nutrition containing a complex blend of vitamins, minerals, amino acids, carbohydrates, antioxidants, enzymes, health enhancing growth factors, and other phytonutrients.
Because its electrolyte content is very similar to human plasma, it has gained international acclaim as a natural sports drink. As such, it has proven superior to commercial sports drinks. Many people refer to it as "Nature´s Gatorade." But it is far better than Gatorade. Gatorade is composed of water, sugar, salt, and chemical flavors, stabilizers, and preservatives. Coconut water, on the other hand, is all natural with a complete balance of electrolytes needed by the body, not just sodium chloride (salt). It also contains potassium, calcium, magnesium, phosphate, and sulfate—the same major electrolytes found in our blood. In addition, it supplies important amino acids and carbohydrates that allow for better water absorption from the intestines into the bloodstream for quicker recovery from exercise induced dehydration.
"Coconut water improved my performance," says marathon runner Daniel Mondschain. Daniel was introduced to coconut water while training for his fifth marathon. "At first, I drank it only after my runs," says Daniel. "I realized that I was recovering more quickly and with less soreness." Impressed with the results, he began drinking coconut water instead of water or sports beverages during his workouts. He drank only coconut water throughout the final two months of training and during the marathon. The result? "I set a personal record and beat my last time by seven minutes. I had more energy, less fatigue, and less pain in the final miles and that made all the difference." Coconut water is now a permanent fixture in his training regimen.
Perhaps even more impressive than coconut water is coconut oil. Coconut oil provides many health benefits of importance to sports enthusiasts. Coconut oil is extracted from coconut meat. Unlike other vegetable oils, coconut oil is composed of a unique group of fat molecules known as medium chain fatty acids. These fatty acids give the oil special properties not available from other fats or oils.
One of the differences between coconut oil and other oils is the ease at which it is broken down by the body and made available. Coconut oil is digested and broken down into individual fatty acids much easier and quicker than other fats. This greatly increases the delivery of fatty acids and other nutrients into the body. In this process it enhances the absorption of other nutrients particularly minerals such as calcium and magnesium. Thus it can be helpful in strengthening the bones and preventing osteoporosis. It also increases absorption of some of the B vitamins, the fat-soluble vitamins (A, D, E, K, beta-carotene), and some amino acids. Because it is easily digested and provides a quick and easy source of nutrition, coconut oil has been used successfully in the treatment of malnutrition in many parts of the world. Since exercise uses up nutrients at a higher rate than normal, coconut oil helps ensure adequate nutrition for those with active lifestyles.
The medium chain fatty acids from coconut oil are also metabolized differently from the fatty acids derived from other fats and oils. Most fatty acids are absorbed into the intestinal wall where they are repacked into bundles of fat and protein called lipoproteins. These lipoproteins are then released into the bloodstream. This is the source of fat that collects in our fat cells and around our bellies and on our hips.
Medium chain fatty acids are not absorbed into the intestinal wall. Instead, they are funneled into the portal vein and sent directly to the liver. In the liver they are treated much like carbohydrates and burned for fuel to produce energy. They are such an efficient source of energy that their burning stimulates metabolism. This boost in metabolism provides a marked increase in energy levels. For active individuals this heightened level of energy can enhance exercise performance and improve endurance. For this reason, coconut oil or the medium chain fatty acids in the form of triglycerides (MCT) are commonly added to protein drinks and energy bars.
Because medium chain fatty acids are used by our bodies to produce energy in preference to storage as fat, coconut oil has become popular as an aid in weight management. Coconut oil produces energy, not body fat. By replacing other oils in the diet with coconut oil, people are better able to maintain proper body weight and lose excess kilograms. Researchers are now recommending the use of oils high in medium chain fatty acids as an aid for weight loss and as a means for treating obesity.
One of the most intriguing aspects about medium chain fatty acids in coconut oil is their ability to deactivate or neutralize disease causing microorganisms. Consequently, coconut oil provides protection against many types of bacteria, viruses, and fungi. Taken internally it can help prevent and even fight off infection. It can also be used externally. Coconut oil is one of the most effective natural treatments for skin and nail fungus. Applied topically it can help clear up infections that cause athlete´s food, jock itch, and ringworm.
Another benefit for those with active lifestyles is protection from UV radiation from the sun. Applied like a sunscreen, coconut oil can protect the skin from the damaging effects of excess sun exposure. Coconut oil has been used as a sunscreen by Pacific islanders for generations. It was the primary active ingredient in the first commercial sunscreen lotions. Its effects are accumulative. To get the best protection use it daily with increasing exposure to the sun. Your skin will gradually be able to withstand greater amounts of exposure without burning or discomfort. It is the only sunblock I use. I am very fair skinned and normally burn after just 15 minutes of summer sun exposure, But with coconut oil, I can stay in full sun for four or five hours at a time without problem. I don´t burn, I only get a nice light tan.
The daily use of coconut oil internally and externally and the use of coconut water during workouts can enhance the benefits and enjoyment you get from an active lifestyle.
Dr. Bruce Fife, CN, ND is a certified nutritionist and naturopathic physician. He is the author of over 20 books including The Coconut Oil Miracle and Coconut Water for Health and Healing. These and other books by Dr. Fife are available at www.piccadillybooks.com.
The coconut provides a number of editable products, the most notable being the meat, milk, water, and oil. Among sports enthusiasts coconut water and oil have attracted the greatest attention.
Coconut water has been in the spotlight most recently. Coconut water is the liquid found inside the coconut. It is a refreshing beverage and the most popular drink in the tropics. Coconut water is a powerhouse of nutrition containing a complex blend of vitamins, minerals, amino acids, carbohydrates, antioxidants, enzymes, health enhancing growth factors, and other phytonutrients.
Because its electrolyte content is very similar to human plasma, it has gained international acclaim as a natural sports drink. As such, it has proven superior to commercial sports drinks. Many people refer to it as "Nature´s Gatorade." But it is far better than Gatorade. Gatorade is composed of water, sugar, salt, and chemical flavors, stabilizers, and preservatives. Coconut water, on the other hand, is all natural with a complete balance of electrolytes needed by the body, not just sodium chloride (salt). It also contains potassium, calcium, magnesium, phosphate, and sulfate—the same major electrolytes found in our blood. In addition, it supplies important amino acids and carbohydrates that allow for better water absorption from the intestines into the bloodstream for quicker recovery from exercise induced dehydration.
"Coconut water improved my performance," says marathon runner Daniel Mondschain. Daniel was introduced to coconut water while training for his fifth marathon. "At first, I drank it only after my runs," says Daniel. "I realized that I was recovering more quickly and with less soreness." Impressed with the results, he began drinking coconut water instead of water or sports beverages during his workouts. He drank only coconut water throughout the final two months of training and during the marathon. The result? "I set a personal record and beat my last time by seven minutes. I had more energy, less fatigue, and less pain in the final miles and that made all the difference." Coconut water is now a permanent fixture in his training regimen.
Perhaps even more impressive than coconut water is coconut oil. Coconut oil provides many health benefits of importance to sports enthusiasts. Coconut oil is extracted from coconut meat. Unlike other vegetable oils, coconut oil is composed of a unique group of fat molecules known as medium chain fatty acids. These fatty acids give the oil special properties not available from other fats or oils.
One of the differences between coconut oil and other oils is the ease at which it is broken down by the body and made available. Coconut oil is digested and broken down into individual fatty acids much easier and quicker than other fats. This greatly increases the delivery of fatty acids and other nutrients into the body. In this process it enhances the absorption of other nutrients particularly minerals such as calcium and magnesium. Thus it can be helpful in strengthening the bones and preventing osteoporosis. It also increases absorption of some of the B vitamins, the fat-soluble vitamins (A, D, E, K, beta-carotene), and some amino acids. Because it is easily digested and provides a quick and easy source of nutrition, coconut oil has been used successfully in the treatment of malnutrition in many parts of the world. Since exercise uses up nutrients at a higher rate than normal, coconut oil helps ensure adequate nutrition for those with active lifestyles.
The medium chain fatty acids from coconut oil are also metabolized differently from the fatty acids derived from other fats and oils. Most fatty acids are absorbed into the intestinal wall where they are repacked into bundles of fat and protein called lipoproteins. These lipoproteins are then released into the bloodstream. This is the source of fat that collects in our fat cells and around our bellies and on our hips.
Medium chain fatty acids are not absorbed into the intestinal wall. Instead, they are funneled into the portal vein and sent directly to the liver. In the liver they are treated much like carbohydrates and burned for fuel to produce energy. They are such an efficient source of energy that their burning stimulates metabolism. This boost in metabolism provides a marked increase in energy levels. For active individuals this heightened level of energy can enhance exercise performance and improve endurance. For this reason, coconut oil or the medium chain fatty acids in the form of triglycerides (MCT) are commonly added to protein drinks and energy bars.
Because medium chain fatty acids are used by our bodies to produce energy in preference to storage as fat, coconut oil has become popular as an aid in weight management. Coconut oil produces energy, not body fat. By replacing other oils in the diet with coconut oil, people are better able to maintain proper body weight and lose excess kilograms. Researchers are now recommending the use of oils high in medium chain fatty acids as an aid for weight loss and as a means for treating obesity.
One of the most intriguing aspects about medium chain fatty acids in coconut oil is their ability to deactivate or neutralize disease causing microorganisms. Consequently, coconut oil provides protection against many types of bacteria, viruses, and fungi. Taken internally it can help prevent and even fight off infection. It can also be used externally. Coconut oil is one of the most effective natural treatments for skin and nail fungus. Applied topically it can help clear up infections that cause athlete´s food, jock itch, and ringworm.
Another benefit for those with active lifestyles is protection from UV radiation from the sun. Applied like a sunscreen, coconut oil can protect the skin from the damaging effects of excess sun exposure. Coconut oil has been used as a sunscreen by Pacific islanders for generations. It was the primary active ingredient in the first commercial sunscreen lotions. Its effects are accumulative. To get the best protection use it daily with increasing exposure to the sun. Your skin will gradually be able to withstand greater amounts of exposure without burning or discomfort. It is the only sunblock I use. I am very fair skinned and normally burn after just 15 minutes of summer sun exposure, But with coconut oil, I can stay in full sun for four or five hours at a time without problem. I don´t burn, I only get a nice light tan.
The daily use of coconut oil internally and externally and the use of coconut water during workouts can enhance the benefits and enjoyment you get from an active lifestyle.
Dr. Bruce Fife, CN, ND is a certified nutritionist and naturopathic physician. He is the author of over 20 books including The Coconut Oil Miracle and Coconut Water for Health and Healing. These and other books by Dr. Fife are available at www.piccadillybooks.com.
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