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

Breakfast

119 mg/dL avg. peak value

Usually causes a medium spike

6 Avg. Food Score on Ultrahuman App

89 % Ultrahuman Users got an UNSTABLE response

How to consume 2% organic reduced fat milk, creatine monohydrate, whey protein isolate without glucose spikes

Combine with Fiber-Rich Foods

Include fiber-rich foods like oats, chia seeds, or berries. These can slow down digestion and help stabilize blood sugar levels.

Include Healthy Fats

Add a source of healthy fats, such as almonds, walnuts, or avocado, to your meal. This can help in moderating blood sugar responses.

Monitor Portion Sizes

Be mindful of the portion sizes of whey protein and milk. Consuming smaller, more frequent portions can help in managing glucose levels.

Opt for Low-Carb Additions

Consider adding low-carb vegetables like spinach or kale to your shake or meal. They are low in carbohydrates and can assist in glucose regulation.

Consume with a Balanced Meal

Pair your protein shake with a balanced meal that includes lean protein, healthy fats, and non-starchy vegetables to moderate the glucose spike.

Stay Hydrated

Ensure adequate hydration by drinking water throughout the day, which can support overall metabolic function and blood sugar control.

Incorporate Physical Activity

Engaging in light physical activity, such as a short walk, after consuming your shake can help in utilizing blood glucose more effectively.

Use Plant-Based Sweeteners

If you need a sweetener, opt for plant-based alternatives like stevia or monk fruit, which have minimal impact on blood sugar.

Space Out Creatine Intake

Consider taking creatine at a different time from your shake to minimize any potential compounding effect on glucose levels.

Experiment with Timing

Try consuming your shake at different times of the day to observe how your body responds, and adjust accordingly to when your glucose levels remain stable.