When we talk about nutritional shakes, the conversation almost always revolves around protein and carbohydrates. Protein builds and repairs tissue, while carbohydrates fuel performance.
Yet fats are rarely discussed in the context of shakes, even though more and more formulations are including them.
This article explores why fats matter in supplemental shakes, the types of fats most commonly used, and the pros and cons of each so you can make informed choices as a consumer.
Why Include Fats in Shakes?
Fats are generally used in shakes like meal replacement shakes and weight gainer shakes. Protein shakes, where the focus is on protein and protein content, generally rarely contain an added source of fats. Fats are used in shakes for the following reasons:
- For Energy: Fats provide roughly 9 calories per gram. This is more than twice the energy of protein or carbohydrate. This makes them useful for those with high caloric needs or limited appetite, such as endurance athletes, adolescent athletes, patients that need energy. Fats also make it easier for products to deliver a certain amount of calories (e.g. Meal replacement shakes)
- To help with Vitamin Absorption: Fat soluble vitamins (namely A, D, E, and K) require fat for absorption. When you eat a meal containing both fat and fat-soluble vitamins, bile salts help to form structures called micelles. The micelles carry the fat-soluble vitamins across the intestinal wall.
- For health: Adequate dietary fat supports normal synthesis of steroid hormones (testosterone, estrogen, cortisol) and cellular membranes. These are key for recovery, growth, and immune function.
- For satiety: Fats are added to shakes because they reduce the speed at which the stomach empties. This means glucose from carbs enters the bloodstream more gradually, leading to a more stable blood-sugar release. As a result, energy feels more sustained and hunger stays away longer.
- For texture: fat also contribute to a creamy mouthfeel and round out flavours that might otherwise taste chalky or thin.
Types of Fats in Supplement Shakes
Below are the most common fat sources, how they’re produced, and their advantages and drawbacks.
Natural Dairy Fats
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Sources: Whole milk powder, cream powder
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Benefits: Naturally balanced fatty acid profile; contains milk phospholipids, conjugated linoleic acid (CLA), and other bioactives. Contributes to authentic dairy taste.
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Drawbacks: Higher saturated fat content; allergen risk for those with dairy sensitivity.
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Best suited for: Classic milk-based or recovery shakes where creaminess is desirable.
Medium-Chain Triglycerides (MCTs)
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Sources: Fractionated coconut or palm kernel oil.
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Benefits: Rapidly absorbed and metabolised for quick energy; less likely to be stored as body fat; may support ketone production. Popular in “keto”, “brain fuel” or “collagen creamer” products.
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Drawbacks: Can cause GI discomfort (loose stools, cramping) at high doses; limited essential fatty acids.
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Best suited for: Low-carb or endurance-oriented formulas needing fast fuel without carbs.
Coconut fats are rich in Medium Chain Triglycerides. These are extracted and processed into a powder for use in shakes. Image by jcomp on Freepik
Vegetable Oil Powders (Sunflower, Safflower, Soy, Canola)
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How they’re made: Oils are spray-dried with carriers (like maltodextrin or gum arabic) to form dispersible powders.
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Benefits: Provide essential omega-6 fatty acids (linoleic acid); inexpensive; neutral taste; widely available.
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Drawbacks: Often high in omega-6 relative to omega-3 (may be pro-inflammatory if unbalanced); risk of oxidation during storage; carriers can add hidden carbs.
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Best suited for: Cost-sensitive meal replacement or mass-market shakes.
Novel Oils (Avocado, Flaxseed, Algal DHA)
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Avocado oil powders: Rich in monounsaturated fats, good oxidative stability, and a “clean label” image.
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Flaxseed or chia oils: Provide alpha-linolenic acid (plant omega-3).
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Algal oil: Vegetarian source of DHA (long-chain omega-3).
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Benefits: Offer differentiating fatty acid profiles for premium products.
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Drawbacks: More expensive. In some cases (e.g. Algal DHA), the flavour can be strong or off-putting without proper encapsulation.
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Best suited for: Premium or “functional” shakes marketed for brain health, anti-inflammatory benefits, or plant-based consumers.
Nut & Seed Butters or Powders
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Sources: Peanut, almond, sunflower seed butter powders.
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Benefits: Combine protein, fiber, and healthy fats; natural flavor and viscosity; resonate with “whole food” positioning.
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Drawbacks: Allergen risk; higher viscosity may affect solubility; often higher price point. The powdered high-fat seeds can also go rancid and affect flavour and product shelf life.
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Best suited for: Boutique or natural-food brands looking for flavor plus nutrition.
Some shakes also contain powdered nuts and seeds as source of fats. Image by Freepik.com
Pros and Cons at a Glance
Formulation and Quality Notes
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Carrier Choice Matters: Oil powders rely on starches or gums for encapsulation. This can affect carb count, texture, and dispersibility.
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Oxidation and Shelf Life: Polyunsaturated oils are prone to rancidity. Look for added antioxidants (vitamin E, rosemary extract).
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Digestive Tolerance: Introduce fat-containing shakes gradually, especially for young athletes or those with sensitive stomachs.
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Label Transparency: Many products simply list “vegetable oil powder” without specifying the source or ratio. Detailed labeling improves consumer trust and helps athletes manage their fatty acid intake.
Practical Tips for Consumers
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Check the Ingredient List: Look for the specific oil source, not just “vegetable oil powder.”
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Mind the Balance: Excess omega-6 without omega-3 may skew inflammation balance.
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Start Low, Go Slow: If you’re new to MCTs or high-fat shakes, begin with small servings to gauge tolerance.
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Don’t Fear All Saturated Fat: In the context of a balanced diet, moderate amounts of dairy fats can be part of a healthy regimen, especially for high-energy athletes.
The Bottom Line
Fats in supplemental shakes deserve more attention than they get. The right fat type and dose can transform a shake from a one-dimensional carb-protein vehicle into a nutrient-dense, hormone-supportive, and satiating functional food.
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