How to add carbs to your protein shake

If you’re still pouring fruit juice into your protein smoothie, you’re seriously missing out! Here are 6 other smoothie-boosters you should include instead.

For many fitness fanatics, protein shakes are as sacrosanct as a gym membership. After all, they can be the perfect way to flood your body with the nutrients needed to bounce back from a workout, burn fat, boost energy, and build muscle like a pro. But too often we fall into a smoothie rut by sending the same old ingredients for a ride in the blender.

It’s time for a protein-shake recharge! Beyond the protein powder and milk, here are our picks for the best and most exciting ingredients to toss into the blender that will amp up the nutritional value and flavor of your shakes. Happy slurping!

Ice cubes certainly chill out a smoothie, but they also tend to water them down. On the flipside, bananas deliver tempered sweetness along with creamy, dessert-like texture. Following a stiff workout, the carbs in a frozen banana will also help drive recovery nutrients into your tattered muscles. To freeze, simply peel ripe bananas, chop into thirds, and freeze on a baking sheet. Store the subzero banana chunks in a zip-top bag until you need a shake fix.

Many smoothie recipes call for using fruit juices such as orange or apple. But when paired with fresh fruit this can send a tidal wave of sugar into your bloodstream. This might be OK after an arduous workout where you can better benefit from a sugar rush, but for the most part you’re best served using milk or unsweetened non-dairy beverages like almond milk and coconut water as your smoothie base, and simply relying on whole fruit for a sweet kick.

How to add carbs to your protein shake

When it comes to your blender creations, it’s time to go nuts for almond butter. Not only does this uber-spread infuse shakes with richness, it bests peanut butter when it comes to heart-healthy monounsaturated fat and the bone-building mineral trio calcium, phosphorus, and magnesium. The healthy fat it provides will also help give your drink more staying power. Try the incredibly delicious protein-fueled P28 butter, or Justin’s almond butters, including their vanilla-flavored almond butter that can make any shake taste a little more like dessert.

How to add carbs to your protein shake

Worthy of a resounding Opa!, your taste buds will appreciate that velvety, delicious thickness of Greek yogurt you can’t get with traditional styles of the cultured delight. Nutritionally, Greek yogurt is packed with muscle-sculpting protein, bone-strengthening calcium, and those gut-friendly critters known as probiotics. Just be sure to use only plain Greek yogurt, to avoid glugging back unnecessary processed sugars. Also consider splurging for organic versions, which guarantees that the cows were not pumped full of antibiotics and hormones.

If you love chocolate smoothies—who doesn’t?—cacao powder is a great way to add taste without all the extra calories from fat and sugar. When most of the cacao butter is pressed from ground cacao beans, a cakey substance is left behind that can then be pulverized into a powder. Voila, cocoa powder! Opt for brands like Navitas Naturals that offer raw cacao powder instead of “Dutch-processed,” which is treated with alkali to give it a milder flavor, but can lay waste to most of its ultrahealthy flavonoid antioxidants. Cacao powder is also a surprising source of fat-fighting fiber and energy-boosting iron.

How to add carbs to your protein shake

Also called hemp hearts, hemp seeds can instantly make your shakes better. The subdued cousin of cannabis delivers great nutty flavor along with a praise-worthy amount of protein—about 10 grams in each three-tablespoon serving. In fact, hemp contains all of the necessary amino acids needed to form a complete protein, making it a plant-based protein with serious muscle power. To up its nutritional cache further, the seeds are laced with must-have omega fatty acids and magnesium, a mineral associated with a reduced risk for coronary woes.

This is our wild card shake ingredient. That’s because, when it comes to an antioxidant payload, regular green tea has met its matcha. Star of the centuries-old Japanese tea ceremony Sado, matcha is made by finely grinding tea leaves into a very fine verdant powder with a clean, grassy sweet taste.

A University of Colorado study found that when you consume matcha, you take in up to 137 times more antioxidant firepower than you get when you simply drink green tea steeped from whole leaves. What’s more, scientists from Pennsylvania State University discovered that combining exercise with the increased intake of green tea antioxidants ramps up the burning of belly blubber by favorably altering genes involved in fat metabolism.

For a smoothie with exotic flare, blend together coconut milk with protein powder, frozen mango, fresh ginger, and matcha powder. Look for matcha powder online and in finer tea shops.

How to add carbs to your protein shake

If you’re looking for quick and easy ways to add some carbohydrates to your nutrition, you’ve come to the right place. Whether you’re looking for low-volume or high-volume adds, quick-to-digest options, carbs to meet your refeed day macros, high-fiber choices or carbs from whole-food sources, we’ve got you covered.

Most of the carbohydrate sources listed in the following charts will have a limited amount of protein or fat, making it easier to add any of these foods to your daily lineup without adding too many of the other macros. Or, if you’re still having trouble understanding how to add or choose the right carb option, you can always turn to ask your WAG coach .

Quick tip: If your nutrition is focused on minimizing carbs, you can flip the switch and use these charts as a reminder on what foods to pass on for now (low volume) or what foods to include for high fiber content (high volume).

Higher-Carb Foods With Very Low Volume

The following chart shows a variety of foods that are very low in volume in respect to their high-carb results (a lot of grams for a very small portion size of food):

Carbohydrate Foods With Very High Volume

The following foods limit your fat and protein intake, yet allow larger portions and volume for the number of carbohydrates you’ll consume. Many of these foods are high in water content and fiber, which adds to their volume.

Now that you can add carbs to your daily macro lineup like a pro, check out these easy ways to add protein to your diet .

Still have questions about how to add carbs based on your nutritional needs and preferences? When you sign up for Working Against Gravity, we’ll pair you with your own personal nutrition coach. You’ll have formal weekly check-ins with your coach, plus the ability to message them 24/7 anytime you need to chat.

Together, you’ll decide the steps to take to reach your goals and master healthy habits. You’ll also join our exclusive online community, where you’ll find additional accountability and support.

Are you making these nutrition mistakes?

Join WAG Founder, Adee Cazayoux, in one of our next webinars to learn the 4 Nutrition Mistakes we see most often and actionable steps to solve them! You’ll leave this webinar knowing how to dispel your dysfunctional beliefs about nutrition, wield the tools you need for better results and transform your life. Plus, if you hang till the end, we have a surprise for you!

How to add carbs to your protein shake

Protein, carbohydrates, and creatine are three common ingredients for pre- and post-workout shakes. And when you drink them in relation to getting your exercise in does in fact impact which ingredients you should include. (For a workout program that’s easy to incorporate into your schedule, check out Metashred Extreme from Men’s Health.)

Here’s a breakdown of when you want each ingredient and why.

Protein should be added to your post-workout shake. Getting your protein in after you work out will help build and repair your muscles, strengthening your body’s recovery signals.

You can have carbs either before or after your workout. Including carbs in your pre-workout shake will help you train harder by providing energy for your muscles and reducing your feeling of fatigue. But carbs taken in as part of your post-workout shake will help refill any depleted energy stores inside your muscle cells

The timing of creatine related to exercise doesn’t matter, but what does matter is the timing of your creatine supplementation in relation to the amount of carbs in your shake. Carbs increase insulin, and insulin can help drive creatine into your muscle cells. This is why you want to mix carbs into whichever shake is going to contain carbs.

There’s no need to have both a pre-and post-workout shake, so you can just choose based on your preferred ingredients or needs. For example, if you know you haven’t gotten enough protein in so far (we recommend about 30g at each meal), go with a post-workout shake.

How to add carbs to your protein shake

Protein. Every bodybuilder cherishes protein. We cherish it so much that we drink it. We drink a lot of it in the form of protein shakes. But what if I told you that you could add another vital nutrient to your shake that would make the shake healthier for you, make your protein work better for you, up-level your performance, and allow you to think with more clarity and focus? Now here’s the kicker: what if I told you that that nutrient was fat? Don’t go crazy on me. I know, despite the idea that there’s a carb phobia, most of you are still also afraid of fat. Well, here are 7 simple reasons why you should consider adding some healthy fat to your next protein shake:

1. Energy

How to add carbs to your protein shake

2. Hormones

Many people don’t realize this, but many of our hormones are made up of saturated fats. Most important to those of us who want to build muscle is the hormone testosterone. Consuming saturated fats, like grass fed butter, can actually help to raise your testosterone levels and keep you in hormonal balance. Blend a little butter into that shake. You know you want to.

3. Make Your Supplements Work Better

How to add carbs to your protein shake

4. Gut Health

One really cool thing about grass fed butter is that it contains an acid called butyrate. Butyrate has healing properties that allow it to heal the inner lining of your intestines. This will aid in better absorption of nutrients and it will reduce gut inflammation.

5. Fat Burning

Consuming fats like medium chain triglycerides from MCT oil and coconut oil provides a readily available source of energy from fat to the body. With this energy supply, the body begins to burn fat more readily. Fat can actually burn fat!

6: Mental Performance

How to add carbs to your protein shake

7. Liver Health

A fatty liver can lead to many health problems, including diabetes. But consuming fat can actually get your liver to release fat, preventing fatty liver syndrome. Again, this is a big win for fat and for you and your health.

How to add carbs to your protein shake

There you have it. Adding fat to your diet will help you look better, feel better, think more clearly and be healthier. Try it out, and don’t be afraid of fat!

There’s nothing worse than a watery protein shake, but what’s the best way to make a protein shake thicker?

The short answer is that you can use the following common kitchen ingredients to thicken up your protein shake really easily:

  • Xanthan Gum
  • 0% Greek Yoghurt
  • Fruit
  • Oats
  • Ice
  • Double Cream
  • Coconut Cream
  • Soft Cheese

That’s the very simple answer, but if you’d like to learn more about using each ingredient, just read on.

(You can also read my guide to buying a protein shake blender if you need a shortcut to making better protein shakes!)

#1 Add Xanthan Gum

This is by far and away the most popular way to make a protein shake thicker.

If you’ve not come across this stuff before, it’s a white powder that’s nothing but fiber. It’s worth having some of this gum around the kitchen in general, as it’s useful for thickening up all kinds of cooking jobs.

Start with a small amount – approximately ¼ teaspoon – and add it after you’ve finished the main mix. See how the consistency feels at that point, then add another ¼ teaspoon if you feel like it needs a little extra.

You shouldn’t need any more than that, and you’ll have a significantly thicker protein shake.

It’s Just is one of the most popular brands if you’d like a recommendation. As the name suggests, this is nothing but a big bag of pure, unadulterated Xanthan Gum!

How to add carbs to your protein shake

  • One Ingredient / It’s Just! Xanthan Gum is an essential and versatile pantry staple with dozens of.
  • Baking, Cooking, Sauces, Salad Dressing / Use xanthan gum to bake breads and cookies, especially when.
  • Keto Diet Friendly / Xanthan gum is a prebiotic candidate and a natural byproduct of helpful microbes.

(Heads up! If you click on a product link and make a purchase, I may receive a commission at no extra cost to you. I never recommend a product I wouldn’t use in my own kitchen, and this helps keep the site running. Thank you.)

#2 0% Greek Yogurt

You can consider this a solid runner-up option, and you’ll find it easier to find in your local grocery store as well.

Not only does this thicken a protein shake nicely, it’ll also add additional protein to the drink in the process.

As with the Xanthan Gum, start small and work your way up to find the right consistency. A tablespoon to start with is a good measure.

#3 Fruit (Fresh or Frozen)

Unsurprisingly, you can add extra thickness to your protein shake by adding whatever fresh or frozen fruit is suitable and available at home.

Depending on the type of fruit you use, you’ll also be adding extra nutritional value to the protein shake.

#4 Oats

Oats are a great way to not only quickly thicken up a protein shake, but also add a whole extra dose of essential vitamins and minerals.

They’re cheap to buy in bulk, but you don’t need to add an awful lot to your protein shake to make a big difference.

If you’re not sure if this is for you, smaller packs are readily available in pretty much every grocery store.

How to add carbs to your protein shake

#5 Add Ice

Ice is a go-to, readily-available ingredient for thickening up all kinds of drinks, not just protein shakes.

It’s also good for keeping your protein shake as close to the original recipe as possible, and chilling it down as well when the weather’s hotter.

The flipside? You only have a relatively small window of opportunity to enjoy the drink if you use this method.

Once the ice melts, the shake will not only lose its thickness, it’ll also become more diluted with the ice water. That might make the protein shake quite unpleasant to drink, so don’t hang around.

#6 Double Cream

You’ll want to be careful with this stuff if you need to limit your carbs and calorie intake.

With that said, a couple of tablespoons of double cream does a nice job of making a protein shake thicker, without going too far.

#7 Coconut Cream

Coconut cream is often preferred to double cream, mainly because of the pleasant flavor it adds at the same time as thickening your protein shake. Obviously you need to actually like that flavor…

You can make this method easy by buying a can of coconut milk. If you leave it out on the side for a day or two, the milk will separate from the cream. The cream itself rises to the top of the can.

Open the can, and simply spoon the cream off the top. Just be careful not to move or shake the can at all in the process, or you’ll mix the contents up all over again.

#8 Soft Cheese

I’ve put this one last because it’s a very divisive way of thickening any shake – protein or otherwise.

The problem, as you’ve likely already guessed, is the taste.

If you decide to try this one out, find the mildest option available at the store. I wouldn’t make a big batch with this method. Just try a sample first before potentially wasting your shake.

This will either be a big hit or a major miss, so I would suggest making this the last option you try!

Wrapping Up

Hopefully that’s given you enough inspiration to start making your protein shakes much thicker.

If you’d like to learn more about this side of kitchen life, go and have a look through my juicing and blending archive.

John’s a lifelong food fanatic and spent ten years working as an entertainment journalist. He now combines his love of food, drink and writing as the founder and editor of Viva Flavor. Read more

How to add carbs to your protein shake

Thank you for shopping at Naked Nutrition! We hope you’re excited to receive your order.

While our new customers are often anxious to receive their first purchase, it can be confusing to know where to start.

Over time, we’ve noticed that our customers often have similar feedback and questions on how to maximize benefits with their new protein powder.

Based on this feedback, we’ve created this guide to walk you through how to optimize your protein usage.

Why Naked Nutrition is Different

Here at Naked Nutrition, we believe in providing premium Nutrition With Nothing To Hide.

Unfortunately, the fitness industry is full of supplements that are marketed as healthy but still contain dozens of unhealthy ingredients that are difficult to understand.

Our vision is to support your health and fitness goals by sourcing premium ingredients and using as few of them as possible. No hidden additions, no additives, and no artificial extras.

By keeping our products minimal, our customers know exactly what they’re putting into their bodies, giving them complete control over their own health.

With no hidden extras, you can easily customize your nutritional intake to suit your own personal goals – and you never have to be worried about the quality of Naked products you put into your body.

What the Naked Difference Means for Taste & Mixing

How to add carbs to your protein shake

As we aim to keep our products as minimal as possible, this means that we don’t fill our proteins with artificial sweeteners or sugars to mask the natural taste or include ingredients that assist in mixing.

Our core protein products may not taste like your favorite ice cream, but this is because we believe our customers deserve real nutrition.There are plenty of other brands to choose from with heavily artificially flavored proteins.

Filler ingredients can have a big negative impact on your health (and your goals).

Whether your goal is to be as healthy as possible, maintain a youthful appearance or support your muscles so they can recover and grow optimally, it is best to avoid products with artificial fillers and additives.

But, although our products aren’t marketed to taste like milkshakes, the good news is that you can still create a delicious shake or smoothie with Naked Nutrition protein powders.

How to Use Naked Nutrition Protein Powder

How to add carbs to your protein shake

We typically recommend using two rounded scoops of protein per 6 – 10 oz of liquid, or to use one rounded scoop of protein per 5 oz of liquid.

Our serving sizes are based on rounded scoops instead of level scoops, and the recommended serving size is printed on the product label if you’re unsure.

Adding ice to your shake is completely optional. For a thicker consistency, add 3 or 4 ice cubes per 10 oz of liquid. Too many ice cubes can cause your shake to thin out, so use them sparingly. Alternatively, use frozen fruit for a thick, creamy consistency.

As our products do not contain mixing agents, we recommend using a shaker bottle or a blender to mix.

When using a shaker bottle, shake for 25 – 30 seconds – let the product sit for a few minutes if there’s any foam.

With a blender, blend for 20 – 30 seconds. If you’re experiencing foam when blending, mix the other ingredients first, add the protein powder last and blend for another 5 – 10 seconds.

Calculate your exact protein needs with our easy-to-use protein calculator .

What Goes Best With Your NN Protein

Not sure what to add to your protein shakes? Check out the helpful tables below to see what milks and ingredients we recommend adding to each type of Naked Nutrition product.

How to add carbs to your protein shake

Most of us have probably heard about the benefits of drinking chocolate milk post-workout. A lot of health conscious individuals, despite knowing that a beverage like chocolate milk can be beneficial for recovery, are hesitant to start chugging down Yoo-Hoos and, instead, opt for the traditional protein shake. In doing so, these people are missing an important component of the recovery process that involves restoring muscle glycogen.

It’s common knowledge that carbs are an important source of fuel to maintain adequate energy levels–especially if you’re active. For some reason, a lot of people forget this detail when it comes to their recovery beverage. After prolonged or intense physical activity, your blood sugar (and the sugar stored in your liver) is depleted. Which is why it is essential to replenish muscle glycogen immediately after a workout with a carb-loaded beverage. Studies have shown the ideal ratio is 4:1 carbs to protein. Even if your muscle glycogen hasn’t been completely depleted, replenishing your glycogen reserves is important to be able to attack your next workout.

How to add carbs to your protein shake

A study published in the Journal of Sport Science and Medicine investigated the effects of different post-workout beverages (containing varying macronutrient ratios) and found that subjects that received a combination of carbs and protein after working out had greater muscle synthesis rates and lower urinary urea excretion (indicating reduced muscle protein degradation). Carbs alone were shown to have minimal effects on protein synthesis in the absence of protein ingestion although carbs do help minimize muscle breakdown.

It’s best to take your recovery shake immediately after working out so that you can replenish glycogen storage right away. Other than the 4:1 carb to protein ratio, there are other important things to consider when determining what goes into your shake. Different kinds of carbs initiate different outcomes. Carbs derived from foods with high glucose indices like fruits or honey have been shown to be the most effective since they’re quickly absorbed into the bloodstream. Fruits and sugars containing minimal fiber and packed with carbs are key ingredients. When paired with a little bit of protein powder or a handful of nuts and seeds, you’ll ready for your next workout in no time!

4:1 Recovery Drink Recipe
1 cup of 100% natural orange juice
1/2 a scoop of vanilla protein
1.5 tbsp of honey
A pinch of salt

Nutritional Info
Calories: 234
Fat: 0
Carbs: 44g
Protein: 14g

Add ingredients to a blender and blend for 20-30s.
Drink immediately after training.

You’ve just mixed your protein shake. Maybe you’ve added some fruit or peanut butter. Maybe the flavor is just really tasty and you’re looking forward to it. Perhaps you just want to down it.

Then as you start sipping… or gulping depending on your preferred method of consuming a protein shake, ugh! A clump! Gulpers, did you choke?

How to get rid of clumps in protein shakes is a very common question, so you’re definitely not alone.

I’ve researched and tested out some ways to get rid of clumps in protein shakes, and even better, preventing them from forming in the first place.

Why Is My Protein Powder Not Dissolving?

The answer to this and clumping comes down to the chemical structure of the proteins and fats in your protein powder and the way they react to water and other liquids.

Protein powder, and in particular, animal-derived protein, contains fat. That’s not to say that vegan protein powders don’t contain any fat, they generally just contain less of it, especially saturated fat.

You know how oil doesn’t mix with water? This happens in your protein powder too, just to a lesser extent.

Some types of amino acids (building blocks of protein) are also hydrophobic (shy away from rather than attract water molecules).

If you find clumps in your powder itself, it’s because the fat molecules are pushed together by the water molecules. Make sure you seal your protein powder very well.

As for clumps forming when you’re preparing your shake, the same thing can happen.

How to Prevent Whey Protein from Clumping

This very simple trick will work for other types of protein powders too, whether animal-based like egg or casein or plant-based protein powders.

Ever noticed how things mix better in hot liquids? This is true of protein too.

Simply mix your powder with some warm water first. You don’t have to use boiling liquid. Warm liquid will help it dissolve and have a nicer consistency without denaturing it.

Denaturing just means that the chemical structure of the protein changes. This doesn’t mean that your bodies can’t use it. Just that it may be a little harder to digest.

So try warm liquid, not hot liquid if you have a troublesome tummy.

If you want a cold shake, you can add in cold liquid after that. Just make sure your powder and liquid mixture is smooth first.

If you find that it’s not as cold as you’d like it, just add some ice. Most blenders also have no problem grinding ice if you prefer dissolved or fine ice as opposed to blocks.

How to Get Rid of Clumps in Protein Shakes

If you don’t have access to appliances to warm your chosen liquid or if you prefer to mix your powder with juice and find it gross to heat it up (I don’t blame you), try these tips:

Use a Blender

If you can, use a blender. These wonderful appliances can turn most types of foods into smooth purées, sauces, and juices. They can do the same for your protein shakes.

Blend your shake for 30 to 60 seconds for the best results. If it needs to go a little longer after this, give it another 30 seconds.

You can use a blender like a Nutribullet which is enclosed or try a hand blender.

If you don’t have a blender and feel brave, you can try a mixer. But these may cause a lot of splatter.

Mix, Stir or Shake for Longer

While a blender may only need 30 to 60 seconds to get your shake really smooth, other methods may require even more time.

Shaking, and especially stirring, are less effective methods. A few seconds just won’t do the trick as you may have noticed.

You may need to go as long as two or three minutes.

Mix a Little of the Liquid and Powder First

I would even suggest that if you’re using a shaker, first add a little of the liquid and stir it until it’s as smooth as possible.

Then add the rest of the liquid and shake or stir it as if your life depends on it.

How to Stir a Protein Shake: Use a Whisk or Fork

If you don’t have a shaker or a blender, stirring is the only option left to you. Don’t be discouraged, you can still achieve a smooth shake.

Using the warm liquid first is the best advice I can give you. That, and ditch the spoon.

Forks are much better at breaking up clumps.

The same goes for whisks. They do make miniature whisks, which I find absolutely adorable if you prefer mixing your shake in a glass instead of a jug and feel a fork is too meh to use.

Again, I reiterate, stir for at least a minute. You’ll probably need to go a little longer. Patience is key. Haste makes waste. Keep repeating these lines like a mantra if you need motivation.

If you employ the method of mixing the powder with a little bit of preferably warm liquid along with a good long stir, you should end up with a much smoother shake.

A Few Extra Tips for a Smooth Protein Shake

The above-mentioned tips should work well, but here are a few more things to try for even greater success:

Choose a Brand that has Finer Powder

Smaller particles dissolve easier. These finer powders will also usually be less gritty or chalky, which is especially helpful for plant-based proteins.

Choose a Metal Shaker Over a Plastic Shaker

Metal shakers may include a shaker ball to create a bit of a blender effect.

They can never do as well as a blender in terms of speed, but you may find that if you shake it longer you will achieve a smoother protein shake than with a plastic shaker.

Use Ice as a Shaker Ball

This is great if your shaker doesn’t have a shaker ball and you enjoy ice cold protein shakes. Simply pop an ice-cube or three into your shake and go to town on it after closing the lid tightly of course.

What is the Best Liquid to Use for a Smooth Protein Shake?

The truth is that it doesn’t matter if you like water, milk (plant or animal-based), or juice. It’s more about the temperature than the liquid and mixing your shake very well.

I've been having these protein shakes from Costco as my breakfast, mostly because they are a decent source of protein, low net carbs (2 g) and actually have a decent sweet taste.

However, I am hesitant to continue as I realized I wasn't getting any fat with this particular shake. Any recommendations? Is there something I can add to the shake? Or is it a matter of getting more of that macro during a snack or another meal?

I pour HWC (heavy whipping cream) into my shakes sometimes if I'm having it as a meal. Yummy!

Consider Keto Chow r/ketochow Even if it's just supplemental to your diet, the nutrition profile is great. Each shake has perfect macros and is customizable to your calorie goals.

I second this. I drink 2 Ketochow shakes a day, and then have a keto dinner. It makes hitting macros and getting electrolytes a lot easier. You could also add MCT or coconut oil to your shakes to get more fat.

I just got the "Sample All The Things" package and am going to try it out next week for breakfast! Thank you! I'd have to work out the math to see if it's cost effective but first I want to see if I even like it!

Remember, your fat macro is an upper limit and does not need to be reached.

This is good for me to remember. But there is a minimum day that you should be eating (vs carbs where there isn't necessarily a minimum)?

Cheaper to buy bulk powder and make your own, less wasteful (packaging) as well. Add heavy cream or blend in some peanut butter if you need fat.

Don't know about Costco but Sam's club has these bottles and the powder version. I use the powder version along with a ninja blender.

If i want fat I add some HWC, coconut oil(unrefined), Medium Chain Triglyceride Oil(MCT), or peanut butter. The HWC is easy to get carried away with sometimes so I've been using MCT oil. Also, the MCT oil is easier to clean than the coconut oil because the cup isn't all oily after I'm done since it reacts better to cold drinks. Adding in the peanut butter gives the shake an extra tasty kick. Another way I get my fat in is to add a side of Avocado.