Protein isolate shake 1 scoop (1 Scoop)

Choose an unflavored, unsweetened protein isolate with minimal total carbohydrate per scoop; avoid added sugars, maltodextrin, rice syrup, and high-carbohydrate flavor mixes.

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

Have the shake alongside a small fiber-and-fat source, such as chia seeds, ground flaxseed, walnuts, or almonds, if it fits your calorie goals.

Avoid taking the shake on an empty stomach if that is when you notice the rise; use it after a balanced meal containing non-starchy vegetables, protein, and healthy fats.

Drink the shake slowly over 15–30 minutes instead of consuming it quickly.

Take a brief 10–20 minute easy walk or do light movement after the shake, if medically appropriate for you.