Why are coconuts good for you and how do they help your sports performance?

Fresh coconut is composed of coconut ‘meat’, milk/cream and coconut water, and each part has a positive impact on sports performance. Coconut water contains natural sugars for energy, the meat has protein and about 34% oil, while the milk is about 24% oil. Numerous studies also describe the unique fatty acid profile of coconut.

Although accurately labelled as a saturated fat, coconut and coconut fat/oil isn’t quite like the saturated fats contained within butter, lard or cream. However, this hasn’t prevented the erroneous widespread belief that coconut fats are bad for health, particularly in relation to heart disease.

Coconut oil is in fact largely composed of medium-chain triglycerides, or MCTs for short. These don’t require bile salts for digestion so pass rapidly through the gastrointestinal tract and into the portal system, and are ready as an immediate source of energy. I know many athletes who use coconut oil, including elite Holly Lawrence.

Several studies have shown that MCTs appear to increase calorie expenditure, promote fat oxidation and suppress the accumulation of body fat. However, a paper the ‘Int’l Journal of Food Sciences and Nutrition’ concluded that MCT feeding was ineffective at improving performance.

But further health benefits are emerging. The ‘Journal of Alzheimer’s Disease’ showed promising effects of coconut oil on halting brain cell degeneration.

Coconut water has fast become the go-to ‘natural’ rehydration/energy drink for athletes. It contains carbs for energy (although less than sports drinks) and has a natural electrolyte balance. Note that it is lower in sodium than sports drinks but higher in potassium.

That said, unless you’re exercising in extreme heat or very high humidity, coconut water’s probably as good as any sports drink. Beware, however, of sugar-loaded varieties, and choose a reputable brand like Dr Martin’s organic coconut water, Zico or Vita Coco.

Lucy-Ann Prideaux Qualified nutritionist and yoga instructor

About

Lucy-Ann began her working career in 1990 as an exercise instructor and personal trainer. Following a MSc in human nutrition, and gaining her registered nutritionist status, she remained in the world of nutrition for almost 20 years. Alongside her working career, she competed as a swimmer, runner and triathlete. In her 30s, she began her lifelong love of yoga. She also studied Ayurveda medicine, training as an Ayurvedic diet and lifestyle practitioner. This deepened her knowledge of food, in particular the use of spices and herbs, anti-ageing nutrition, and women’s health and nutrition for a healthy digestive function. After moving to Cornwall, she completed the Yoga Standards Alliance’s 200-hour training programme with a Registered Yoga School (RYS) to attain her RYS 200 Yoga Alliance teacher training certificate. She has since completed an in-depth 25hr yoga training with renowned international Yoga Instructor, Schuyler Grant. Today, Lucy-Ann teaches regular yoga classes in North Cornwall, focusing on yoga for health and everyday functional strength. When not teaching yoga, Lucy-Ann can be found hiking the SW coastal path with her dog, Samson. Lucy-Ann lives in North Cornwall with her family.