Can I Put Olive Oil In My Protein Shake? Exploring the Pros and Cons

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Tonya McIntosh

Tonya McIntosh—The main person behind TGFFitness as its Founder and Chief Editor. Get to know more about Tonya


Reviewed By: Ashley Castleberry

Can I put olive oil in my protein shake – this is a very common question among my fitness enthusiast friends.

And the answer is yes. You can add olive oil to your daily dose of protein shakes.

Olive oil has fantastic health benefits because it contains omega-3 fatty acids and antioxidants. These components in olive oil are known to decrease inflammation and aid in optimal muscle recovery, making it an excellent choice for strength training.

Can You Put Olive Oil in a Protein Shake?

Yes, you can add olive oil to your protein shake to make it a healthier supplement.

Most people also do not have the time to prepare and snack on calorically-dense meals throughout the day. So adding olive oil to a protein shake supplement is a quick and healthy option.

Another reason to add a teaspoon of olive oil to your daily protein intake is that it helps absorb nutrients through hydrolysis. The same process is also vital for improving digestion and eliminating wastes from the body.

Is it bad to add olive oil to protein shakes?

No. Adding olive oil to a protein supplement is not bad.

In fact, bodybuilders and those looking to increase muscle mass add a tablespoon of olive oil to their protein drink as it has several benefits – muscle gain, faster recovery, and improved heart health.

How much olive oil should you put in a protein shake?

When adding olive oil in shakes, 15 ml or about a tablespoon of olive oil with a scoop of protein powder is ideally the right amount.

What Type of Oil Should You Use in a Protein Shake?

The best types of oils you can add to a healthy protein shake are:

Olive oils

  • Extra-virgin olive oil – Made from fresh olives and also known as green or pure olive oil, this is the best form of olive oil you can use.
  • Virgin olive oil – Usually used in salads, virgin oil may also be used in protein supplements.
  • Refined olive oil – This grade of olive oil is a good alternative to virgin olive oil.
  • Pure olive oil – Pure olive oil is usually used for cooking and is a good choice to add to scoops of protein powder.

Other Oils

Apart from using different grades of olive oil, other types of natural oils to make a protein shake are:

  • Coconut oil – About 54% of coconut oil is MCT or medium chain triglycerides, making it a fantastic oil for increasing muscle mass.
  • Flaxseed oil – Flaxseed oil is another great choice for getting an energy boost in your protein supplement.

Which is better, olive oil or coconut oil?

Olive oil and coconut oil have great benefits, but according to Healthline, olive oil is better than coconut oil. 

Olive oil is known to lower LDL cholesterol and reduce the risk of cardiovascular diseases, diabetes, and some types of cancer. 

 There is extensive research supporting these claims, providing strong scientific evidence for the health benefits of this non-tropical oil.

How To Mix Olive Oil with Protein Shake?

To make an olive oil protein shake smoothie:

  1. Put the ingredients you want in a blender, like bananas, milk, and oats.
  2. Add two scoops of your preferred protein supplement and a tablespoon of olive oil.
  3. Blend everything together until it becomes smooth, and enjoy your delicious smoothie.

You can customize your protein shake recipe using various types of protein powder, such as dark chocolate or any kind of vegan protein. The choice is yours!

How many times a day should I drink my protein shake?

For those seeking to build muscle, consuming two protein shakes per day is ideal.

Who Should Consider Adding Olive Oil To Protein Shakes?

Adding olive oil to protein shakes is not mandatory for everyone. However, if you fall into any of the following categories, a dash of olive oil in your protein drink is a great idea:

  • Building muscle – Olive oil increases the caloric value of your protein drinks, making it a fantastic choice for increasing muscle mass. 
  • Keto diet – A keto diet is rich in protein with reduced carbs, so adding olive oil to your diet shakes is fantastic. 

Benefits To Put Olive Oil In Protein Shakes

  • Boosts energy quickly with healthy fats – Olive oil belongs to a group of natural oils rich in healthy fats.
  • Olive oil can fight heart disease and improves liver health – The rich content of Omega-3 fatty acids and antioxidants in olive oil means it improves liver health and fights heart diseases.
  • Adds calories for those looking to bulk up – Olive oil increases caloric intake, which is a great benefit if muscle building is your goal. This is an excellent solution since finding new ways to increase daily caloric intake is among the top challenges for those looking to build muscle.
  • Boosts protein synthesis on keto diets – The protein and the amino acids in olive oil boost protein synthesis, making it a fantastic choice for those on keto diets.
  • Recovery of muscles – Olive oil also aids in muscle recovery, which greatly benefits those engaged in resistance training.
  • Enhances testosterone production – The fats in olive oil also increase testosterone, so bodybuilders and those who strength train can harness this powerful benefit in olive oil as the increased testosterone reduces fat and promotes lean mass.

Understanding the Effects of Olive Oil in Protein Shakes

Integrating olive oil into protein shakes doesn’t pose a risk. However, excessive intake of olive oil may lead to certain complications, which include:

Potential for Weight Gain

While olive oil is nutrient-rich, it’s also high in calories. When wondering “can you put olive oil in protein shakes?”, keep in mind that adding more than a few tablespoons to your protein shake could significantly increase your calorie intake.

If these extra calories aren’t burned off through physical activity, they could potentially lead to weight gain. Therefore, adding the right amount of olive oil and choosing the right type for your dietary needs is important.

Distinctive Flavor

Regardless of the type of olive oil, this non-tropical oil has a distinct flavor, and pairing it with protein molecules produces a unique smell. Olive oil-flavored protein shake is definitely an acquired taste.

Prolonged Digestion Time

Olive oil belongs to a group of oils with long-chain triglycerides or LCTs. Despite its numerous benefits, the LCTs in olive oil are a rich fat source that can slow your digestion.

In this regard, taking the olive oil protein powder combo after a workout is better. Ingesting this healthy-fat drink before a strength training session can also make you feel sluggish and bloated.

The bottom line

Adding olive oil to your protein shake can enhance nutrient absorption, improve heart health, aid muscle recovery, and boost energy. It’s ideal for bodybuilders and those on a keto diet.

However, its high calorie content may lead to weight gain if not moderated, and its distinct flavor and potential to slow digestion should be considered.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

Finding your main motivator to keep going is easier said than done for Keep Reading.

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