Can You Put MCT Oil In Protein Shake?

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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

As a Certified Nutrition Coach and Personal Trainer, I’m constantly researching the latest supplement trends to optimize my own health and fitness routine.

Lately, I’ve been experimenting with adding MCT oil to my post-workout protein shakes for an extra health boost. I tried it myself to get a definitive answer on how it impacts taste and texture.

So, can you put MCT oil in protein shakes without ruining the taste and texture?

Yes, you can absolutely put MCT oil in protein shakes without issue. Adding just 1 tablespoon of MCT oil to your shake provides extra healthy fats and energy without significantly altering the flavor or texture. The neutral taste of MCT oil blends smoothly into shakes. MCTs may also enhance cognitive function and increase ketone production.

Can You Put MCT Oil In Protein Shake

Indeed, you can add medium triglyceride oils or MCT oils to protein shakes. They blend smoothly into protein shakes, do not alter the taste significantly, and have many health benefits. If you’re curious, MCTs are available in coconut oil, milk fat, and palm kernel oil.


As a Certified Nutritionist, using MCT for cooking or anything related to heating oil is not recommended. The best way to consume MCTs is through a protein shake.

How much MCT Oil should you put in a Protein Shake?

When adding MCT oil to your diet, it’s best to start with a very small amount, like half a teaspoon per day, and slowly increase the dosage over time. This allows your body to adapt to the extra fat intake.

A good goal is to eventually work up to consuming 5-10 grams or about two tablespoons of MCT oil daily.

How To Mix MCT Oil with Protein Shake?

Adding MCT oil to protein shakes is a simple process, as it blends seamlessly with the drink. To incorporate it into your shake, follow these easy steps:

  1. Determine Your Dosage: The amount of MCT oil you should add depends on your daily caloric needs. Research suggests that 5-10 g of MCT oil throughout the day can be beneficial. However, always start with a smaller dose to gauge your body’s tolerance.
  2. Start Small: If you’re new to using MCT oil, begin with just half a teaspoon in your shake. Over time, as your body becomes accustomed, you can gradually increase the amount up to two teaspoons or as tolerated.
  3. Blend for Smoothness: Use a power blender when mixing your protein shake with MCT oil for a perfectly smooth consistency. This ensures that the oil is thoroughly combined with the other ingredients, creating a creamy and delicious drink.
  4. Choose Quality: Opt for a high-quality MCT oil that originates from coconut oil. Ensure it doesn’t contain any unnecessary additives or fillers.
  5. Experiment and Enjoy: MCT oil can be added to any protein shake or smoothie recipe. Feel free to get creative and tailor the mix to your taste preferences.

What are the Health Benefits of Adding MCT Oil to a Protein Shake?

Helps with your weight loss

A healthy dose of MCT oil in a protein shake stimulates fat oxidation, meaning your fat reserves are quickly burned instead of stored in the body.

Provides you with instant energy

According to this study on PubMed Central, MCTs are absorbed quickly in the bloodstream, especially when you compare them to LCTs. This means that adding MCTs to your protein shakes will give you a boost of extra energy.

Improves your performance

For HIIT trainers, adding MCTs to your protein shakes is a fantastic way to improve your overall performance. In this particular study, participants who had access to MCTs in their diet had low concentrations of lactate in their muscles after intense exercise, so they did not tire easily.

Lowers your cholesterol

If your diet is rich in MCTs, it can decrease your harmful cholesterol levels by up to 12% within a month. Since abnormal cholesterol levels in your blood are responsible for several cardiovascular diseases, adding MCT to your protein shakes is an excellent way to lower bad cholesterol and improve your heart health.

Potential Drawbacks of MCT Oil in Shakes

Despite their benefits, MCTs can also be harmful to your health in several ways.

Weight gain

According to Forbes Health, MCTs can make you gain weight, especially if you don’t use them in moderation. This energy-dense oil is easily absorbed into the bloodstream; therefore, consuming more calories than your body burns will ultimately lead to weight gain.

Stomach upset

Including MCTs in your protein shakes may also lead to gastrointestinal distress, particularly if you have a sensitive stomach. Given that your stomach slowly digests fats or cannot properly digest them, adding MCTs can result in diarrhea, nausea, and bloating.

Not suitable for all

Another point of consideration while taking MCTs is that they should not be taken by lactating or pregnant people. 

Forbes Health also mentions that MCTs should also be avoided if you have diabetes or other health issues related to the liver and kidneys.


Consult a healthcare professional before incorporating MCT oil into your diet or shakes. Although MCT oil can offer certain health benefits, it may not be suitable for everyone.

Who Can Benefit from MCT Oil in Protein Shakes?

MCTs can be incredibly beneficial if you fall within the following categories.

You follow a keto diet

MCTs are one of the best oils for turning into ketones, so they’re fantastic for folks doing the keto diet. Added MCTs to your protein shake ramp up ketone levels fast so your body can get into ketosis quicker and stay there longer.

You want to lose weight

MCTs also speed up fat oxidation so your body burns fat quickly and does not store it as body fat. However, keeping the MCT oil dose low is imperative as it can have the opposite effect. Keeping your overall diet in a calorie deficit is a great way to supplement your weight loss journey.

You want to gain weight

At the other extreme, MCTs can also help you gain weight quickly as they are energy-dense and easily absorbed by the body. MCT oils, such as virgin organic coconut oil are also easy to digest, meaning your body will absorb them quickly to provide you with energy.

Is it bad to add MCT Oil to Protein Shakes?

When adding MCT oil to your protein shakes, the crucial factor is ensuring the dosage aligns with your body’s needs and caloric requirements.

While MCTs are easily digestible, rapidly absorbed, and can be an excellent pre-workout supplement, excessive intake might lead to side effects like stomach upset or unwanted weight gain.

Alternative Oils to Incorporate into Your Protein Shake

Hemp seed oil

Hemp seed oil is particularly rich in omega-3 and gamma-linolenic acid, which is anti-inflammatory and is also a good source of vitamins A, D, and Vitamin E.

Extra virgin olive oil

Extra virgin olive oil is highly rich in antioxidants, making it an excellent alternative to MCT oils. This category of olive oil is also free from trans fat and artificial ingredients and is easily added to protein shakes.

The Bottom Line

Adding MCT oil to your protein shakes can boost pre-workout performance. You can start with half a teaspoon and gradually increase it to one or two tablespoons.

Monitor for potential side effects, especially if you have a sensitive stomach. It may not be suitable for everyone, such as pregnant women or those with specific health problems.

Important Wanring

Please consult with your healthcare provider before incorporating MCT oil into your diet, especially if you have a sensitive stomach, diabetes, or health issues related to the liver and kidneys. Pregnant and lactating individuals should also avoid taking MCT oil. Additionally, consuming MCT oil in excess can lead to weight gain, so it’s essential to use it in moderation. If you experience any adverse effects, such as stomach upset, discontinue use and consult with your healthcare provider.

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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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