If you are someone who likes to stay fit by eating healthy foods and going to the gym, then there are chances you spend most of the time making your post-workout protein shake perfect. You have made protein shakes by different methods, like mixing fruits, oats, and nut butters to make a shake or even adding supplements like creatine or greens powder. However, there is an in-house ingredient that not everyone considers olive oil. Yes, you hear it right; you can mix vegetable oil in protein shakes. A small drop of olive oil might sound strange in a morning protein shake, but many fitness freaks, like athletes and bodybuilders, add oil in their shakes, and they approve it by saying they get a quick source of calories and healthy fats. However, many people on the internet ask this question: is vegetable oil good for you, especially when you add it to your daily drink like protein shakes?
In this article we will look briefly at everything you need to know, starting from what vegetable oil is and how the interaction of such oils with protein works and whether it is helpful or harmful for your fitness journey.
What Exactly Is “Vegetable Oil”?
The term “vegetable oil” is just something we created, as it is misleading because it is a specific type of oil we can get from plants rather than vegetables. Oil can be extracted from plants like seeds or nuts. The most common oils include soybean oil, canola oil, sunflower oil, corn oil, and safflower oil. All these oils are liquid in nature and can be stored at room temperature. They contain unsaturated fats, which work best for heart health. However, not all vegetable oils are equal in nature. Some are made easy by a minimal process, while others go through heavy refining that can destroy all nutrients and antioxidants because the process of refining includes heating and deodorization. This is why adding a correct oil in the correct quantity to your protein shake matters.
Why People Add Vegetable Oil to Protein Shakes?
It might sound shocking or unreal, but adding vegetable oil to protein shakes is not a new thing; many people who know the benefits do this. Here’s why some people do it:
1. To Increase Calorie Intake
A single tablespoon of vegetable oil contains 120 calories. It is best for the people who are trying to gain muscle mass without taking any kind of medication or even someone who wants to recover from intense workouts. You can take it in protein shakes every day to bump up daily calories without having to eat more solid food.
2. For Fat-Soluble Nutrient Absorption
Many vitamins, like A, D, E, and K. All these vitamins are fat soluble, which means they need dietary fat for better absorption. When you add vegetable oil to your daily protein shakes, it helps your body to get better digestion as it absorbs nutrients like spinach or berries, which you commonly add in protein shakes.
3. To Improve Texture and Flavor
Adding a small amount of vegetable oil to your protein can enhance the taste and texture. It provides a smooth and creamy taste with a velvety consistency; it is a perfect replacement for nut butter or avocado.
4. For Balanced Macros
Many athletes use vegetable oil in their daily protein shakes, as they want to monitor macronutrients like how many protein and carbohydrate ratios are perfect without the intake of fat. They add around 1 or 2 teaspoons of vegetable oil to fix the balancing of the protein shake.
The Nutritional Breakdown of Vegetable Oils
Most vegetable oils share a few core nutritional features:
- Canola contains 120 calories in a single tablespoon and 14 grams of fat (saturated: 1).
- Sunflower contains 120 calories in a single tablespoon and 14 grams of fat (saturated: 1.5).
- Soybean contains 120 calories in a single tablespoon and 14 grams of fats (saturated: 2).
- Olive oil contains 119 calories in a single tablespoon and 13.5 grams of fat (saturated: 2).
From this list: Two oils that are canola and olive are rich in fatty acids like omega-3 and omega-6; they are good to consume. However, when people take omega-6 fats in a large amount and fewer omega-3 fats, the overall imbalance may increase inflammation over time.
Advantages of Using Vegetable Oil in a Protein Shake
1. Convenient Calorie Boost
If you are bulking and your body is recovering from some kind of disease or you have a fast metabolism, then you can add 1–2 tablespoons of vegetable oil in your protein shake. It will help you to get enough calories, which your body needs, without eating more.
2. Supports Hormone Health
Vegetable oil contains healthy fats that are good when it comes to the production of hormones like testosterone and estrogen. When you add vegetable oil to a protein shake, it can help stabilize energy levels and also helps in recovery after an intense workout.
3. Aids Nutrient Uptake
As we discussed earlier, a bit of healthy fats found in vegetable oil can help your body to absorb vitamins, minerals, and phytonutrients from different fruits and vegetables used in protein shakes. If you don’t add a healthy fat item to the protein shake, it may digest slowly.
4. Can Improve Satiety
Adding healthy fats like vegetable oil to your protein shake helps in digestion and provides you a feeling of fullness. Many people use shakes as their meal replacement; they can help you stay full for a long time and restrict you from overeating.
5. Good for heart health
When you replace saturated fats with unsaturated fats from vegetable oils, it can help in reducing the (“bad”) cholesterol levels known as LDL. This can help in providing better heart health by reducing the risk of heart disease, so combine protein shake mix with vegetable oil with a proper and balanced diet to get full benefits.
6. Antioxidant
Vegetable oils like extra virgin olive or sunflower oil contain antioxidants like vitamin E and polyphenols that help in reducing oxidative stress in your body. In short, vegetable oil is good for you; however, it depends on the type of oil, the amount consumed, and the overall dietary balance.
Disadvantages of Adding Vegetable Oil to Protein Shakes
A single tablespoon of vegetable oil contains around 120 calories. When you add 1 to 3 tablespoons to your protein shake without realizing you are adding 250–400 calories to your shake, which may lead to weight gain.
Mostly vegetable oils are extracted through a high heating process that may reduce the beneficial antioxidants and other nutrients. If you use oil in a high amount daily, it can lead to chronic inflammation.
Vegetable oil is low in minerals or fiber as compared to whole food fat items like avocado or nuts. Vegetable oil may make your shake less nutrient-dense.
Adding vegetable oil to your protein shake is good if you take it in a proper and moderate quantity; however, consuming oil directly on an empty stomach can cause mild nausea or stomach discomfort. It is recommended to start with a small shot to understand how your body reacts.
How to Add Vegetable Oil to a Protein Shake (the Right Way)
If you want to add vegetable oil to your daily drink, like a protein shake, then do it properly by following these steps:
Step 1: Choose the Right Oil
Make sure your pick oils are cold pressed and rich in monounsaturated fats like canola oil, olive oil, sunflower oil, and flaxseed oil. Avoid vegetable oil that shows a combination of different oils, as it is very refined in nature and lacksnutrients.
Step 2: Start Small
Start with a small amount. If you are trying it for the first time, add around ½ tablespoon in a protein shake and blend properly, then drink and check how your stomach reacts to this. If you don’t face any issues, then it’s fine; you can increase adding vegetable oil to 1 tablespoon.
Step 3: Pair with Whole Foods
For better results try to make it with a protein shake that includes ingredients like oats, fruits, or greens, as they are rich in fiber, which helps in better digestion. When you combine vegetable oil with these ingredients, it can create a more balanced shake.
Step 4: Use at the Right Time
Adding vegetable oil in protein shakes is best for post-workout and muscle recovery. People also take it as a meal replacement and before bed to stay energetic overnight; however, it is advised not to use it before intense workouts, since higher fat can slow digestion and make you feel heavy.
Quick and Easy Recipe I personally use
One of the recipes I followed every day includes 1 scoop of whey protein (vanilla or chocolate), 1 banana, 1 tablespoon of canola oil, 1 tablespoon of peanut butter with 300 ml of milk or almond milk. For thickness add a handful of oats. This protein shake is perfect for every day.
Another protein shake I try sometimes includes ingredients like 1 scoop of plant-based protein, 1 cup of spinach, ½ avocado, ½ tablespoon of olive oil, ½ apple, 1 cup of oat milk, and ice cubes; blend them all properly. This shake is best for breakfast or a midday drink.
Better Alternatives to Refined Vegetable Oils
If you don’t want to add vegetable oil in a protein shake, then here are some alternatives you can add:
Avocado: Add one avocado, as it will provide a creamy texture and is rich in healthy monounsaturated fat.
Chia or Flax Seeds: Add seeds in your shake, as they are rich in omega-3s, fiber, and protein.
Nut Butters: Add dry fruits like peanuts, almonds, and cashews, as they provide flavor, texture, and nutrients.
Coconut Oil: You can also add coconut oil in a small amount; it will add a pleasant flavor and give you quick energy from medium-chain triglycerides (MCTs).
Expert Opinions on Adding vegetable oil in protein shake
According to the American Heart Association, replacing saturated fats with liquid vegetable oils like canola or sunflower can help in improving heart health.
According to recent studies from Johns Hopkins University, no strong evidence was found that seed or vegetable oils are toxic or inflammatory in normal dietary amounts.
Practical Tips for Safe and Smart Use
- Buy vegetable oils in small quantities in order to keep them fresh.
- Store vegetable oils in a cool, dark place.
- Avoid Cooking Oils for Shakes.
- Combine vegetable oil with other sources that are rich in omega-3, like flax, chia, and fish oil.
Final Thoughts
In conclusion, adding vegetable oil in a protein shake sounds unrealistic, but it’s not an unhealthy option. Many people mix vegetable oil in protein shakes from years ago, as it is good for people who are looking to increase calorie intake, improve satiety, and balance their macros. Remember moderation is the key; vegetable oils can provide you benefits, but if you take them in a large amount, they can lead to health issues.
Also Read: Is Protein Powder Made from Worms? Worm Your Way to the Truth!
Medical Disclaimer
This article is just for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, exercise routine, or healthcare plan.
