Gold Standard Whey Protein (Optimum Nutrition) (1 Serving)

Use a smaller serving of whey (for example, half a scoop) and assess your response before increasing it.

Mix the whey with unsweetened water or unsweetened almond milk rather than juice, regular milk, or sweetened plant milks.

Choose an unflavored or lower-carbohydrate whey isolate version; check the label for added sugars, maltodextrin, or high-carbohydrate flavorings.

Have the shake alongside fiber and fat, such as chia seeds, ground flaxseed, walnuts, or almond butter.

Pair it with a modest portion of lower-sugar fruit such as berries, rather than banana, dates, or fruit juice.

Drink it after resistance training or a walk, and consider a 10–20 minute easy walk afterward.