MCT Oil Keto Fuel Smoothie

High-fat, low-carb fuel with MCT oil for sustained energy and mental clarity. Only 8g net carbs with 30g protein.

Ingredients

• 1 scoop chocolate protein powder
• 1 tbsp MCT oil (start with 1 tsp if new to MCT)
• 2 tbsp almond butter
• 1 cup unsweetened almond milk
• 2 tbsp unsweetened cocoa powder
• 1/4 avocado
• 1/2 cup ice
• Stevia or monk fruit sweetener to taste

Method

1. Add almond milk and MCT oil to blender first.

2. Add avocado, almond butter, cocoa powder, and protein powder.

3. Add ice and sweetener. Blend until thick and creamy, about 45 seconds.

4. Start with 1 tsp MCT oil if you've never used it — too much too fast can cause digestive discomfort.

What You're Practicing

About MCT oil:

• MCT (Medium-Chain Triglycerides) are fats that bypass normal digestion and go straight to the liver for quick energy.
• C8 (caprylic acid) is the most ketogenic MCT — look for 'C8 MCT oil' for strongest effect.
• Start with 1 tsp and work up to 1 tbsp over a week. Too much too fast causes stomach upset.
• MCT oil has no flavor — it just adds creaminess.
• Popular in keto and intermittent fasting for sustained energy without blood sugar spikes.

Supplement add-ons (nutritional impact per serving):

• Creatine monohydrate (5g): +0 cal, 0g carbs. Fully keto-compatible. Creatine is stored in muscle as phosphocreatine — it doesn't affect ketosis or blood sugar. Supports strength training performance which can decline during keto adaptation.
• Collagen peptides (15g): +54 cal, +13g protein, 0g carbs. Brings total protein to 43g. The high fat content in this shake slows protein digestion, creating a sustained amino acid release over several hours.
• Electrolyte powder (no-sugar): +0 cal. Keto causes 3-5x more sodium excretion than a standard diet. This shake's high fat content can mask the salty taste of electrolyte powder. Target: 1000mg sodium, 300mg potassium, 100mg magnesium per serving.
• Cacao nibs (1 tbsp, 10g): +50 cal, +1g protein, +3g carbs, +4g fat. Provides theobromine (a mild stimulant related to caffeine) and flavanols that improve blood flow. Adds crunchy texture contrast to the smooth shake. Net carbs stay under 15g.