Gold Standard 100% Whey (Optimum Nutrition) (1 Serving)

Choose an unflavored or lower-carbohydrate whey powder; compare labels and avoid versions containing added sugar, maltodextrin, dextrose, or large amounts of sweetened flavoring.

Use a smaller serving, such as half a scoop, and assess your response before increasing the amount.

Drink the shake with or after a balanced meal rather than on an empty stomach.

Blend the whey with unsweetened Greek yogurt, chia seeds, or a small portion of berries to add protein, fat, and fiber while keeping carbohydrate exposure modest.

Avoid mixing it with fruit juice, sweetened milk, honey, or high-sugar smoothie ingredients; use water or unsweetened soy milk instead.

If the rise persists, consider replacing some or all servings with a slower-digesting protein such as casein, or use a mixed protein powder without added sugars.