Whey (Ultimate Nutrition) (1 Serving) and Milk (1 Cup)

Reduce the serving size of milk or whey, and avoid drinking it on an empty stomach; split the same amount into smaller portions if needed.

Choose unsweetened, lower-lactose options such as plain Greek yogurt, cottage cheese, or lactose-free milk, and check labels for added sugar.

Have whey as part of a mixed meal rather than alone: pair it with eggs, avocado, nuts, chia seeds, or non-starchy vegetables.

Use water or unsweetened almond milk as the liquid for whey shakes instead of regular milk; avoid flavored powders, syrups, honey, and sweetened plant milks.

Try a smaller dose of whey isolate or an unflavored protein powder, since some products contain lactose, maltodextrin, or other fast-absorbing additives.

Take a 10–20 minute easy walk after consuming milk or whey, and compare your glucose response across portions and product types to identify your tolerance.