Gold Standard Whey Protein (Optimum Nutrition) (1 Serving) and Oats (100 G)

Reduce the oats portion and replace part of it with chia seeds, ground flaxseed, or unsweetened Greek yogurt to slow carbohydrate absorption.

Choose steel-cut or thick rolled oats rather than instant oats, and avoid flavored or sweetened oatmeal packets.

Have the whey-and-oats meal alongside a source of fat and fiber, such as almonds, walnuts, peanut butter with no added sugar, or avocado.

Mix the whey protein with water or unsweetened milk alternatives instead of sweetened milk, juice, honey, syrup, or fruit juice.

Add lower-sugar berries such as strawberries, raspberries, or blackberries instead of bananas, dates, or dried fruit.

Take a 10–20 minute easy walk or do light resistance activity after the meal to help reduce the post-meal rise.