Eiweißshake (1 piece)

Choose an unsweetened protein shake with no added sugar, syrups, maltodextrin, or fruit juice concentrates; check the label for lower total carbohydrates per serving.

Mix the protein powder with water or unsweetened almond milk instead of regular milk, sweetened plant milks, or juice.

Prefer a whey isolate, casein, egg-white, or unsweetened plant protein powder over protein blends that contain carbohydrate fillers.

Have the shake alongside a small source of fat or fiber, such as chia seeds, ground flaxseed, walnuts, or almonds, to slow absorption.

Avoid adding high-sugar extras such as banana, dates, honey, agave, or sweetened yogurt; use cinnamon, unsweetened cocoa, or a few berries for flavor instead.

Drink the shake after resistance exercise or combine it with a balanced meal rather than having it alone when you are sedentary.