2% Organic Reduced Fat Milk (Horizon Organic) (1 Serving), Whey Protein Isolate (Optimum Nutrition) (1 Serving) and Creatine Monohydrate (BodyTech) (1 Serving)

Use unsweetened whey protein isolate with no added sugar, maltodextrin, or carbohydrate-based fillers; check the label since formulations vary substantially.

Mix the creatine and whey with water or unsweetened soy milk rather than reduced-fat milk to lower the drink’s carbohydrate load.

If you prefer milk, reduce the portion of 2% milk and dilute it with water or ice; measure the serving rather than free-pouring.

Have the shake alongside a small portion of fiber-rich, lower-carbohydrate food such as chia seeds, ground flaxseed, almonds, or walnuts.

Avoid taking the shake on an empty stomach if that is when you notice the largest rise; consume it after or with a balanced meal containing protein, non-starchy vegetables, and healthy fat.

Keep creatine plain and unflavored, and avoid pre-workout or creatine blends that contain sugars, dextrose, or rapidly absorbed carbohydrates.