Gold Standard Whey Protein (Optimum Nutrition) (1 Serving) and Bananas (1 Medium (7 Inches To 7 7/8 Inches Long))

Use a smaller banana portion, such as half a banana, and pair it with a protein-and-fat source like plain Greek yogurt or natural peanut butter.

Choose a less-ripe banana; firmer, greener bananas typically produce a slower glucose rise than very ripe bananas.

Replace the banana in your shake with berries, such as strawberries, raspberries, or blueberries, and keep the whey serving to one measured scoop.

Mix whey with water or unsweetened milk rather than juice, sweetened milk, or other calorie-containing sweet drinks.

Add fiber to the shake, such as chia seeds, ground flaxseed, or psyllium husk, and drink it slowly rather than quickly.

Have the shake after a balanced meal or after exercise instead of on an empty stomach, and take a 10–20 minute walk afterward.