Lais Shake: 170g yougurt, 100g frozen mixed berries, 50ml water, 30g protein, 5g creatine, 5g psyllum husk, 10g almond butter, 5g oats, 5g flax seeds (1 1 Serving)

Use plain unsweetened Greek yogurt or skyr instead of sweetened yogurt, and keep the berries predominantly raspberries, blackberries, or strawberries rather than higher-sugar fruit blends.

Reduce the frozen berry portion to 60–80 g, or split the shake into two smaller servings 30–60 minutes apart.

Increase the psyllium husk gradually to 7–10 g if well tolerated, using extra water and drinking the shake promptly before it thickens.

Increase almond butter to 15–20 g, or add 10–15 g chia seeds, to slow absorption; account for the added calories.

Replace the 5 g oats with 10–15 g ground flaxseed or chia seeds, which generally has less impact on post-meal glucose.

Have the shake after a balanced meal or alongside a short 10–20 minute easy walk, rather than drinking it when fasted.