Protein Powder (1 Tablespoon (9.3 G))

Choose an unsweetened protein powder with no added sugar, maltodextrin, dextrose, or syrup solids; compare labels for total carbohydrate per serving.

Try a smaller serving and split it into two portions taken 30–60 minutes apart rather than drinking a large shake at once.

Mix the powder with water or unsweetened milk alternatives instead of juice, sweetened milk, or flavored coffee drinks.

Have the shake alongside a source of fiber or fat, such as chia seeds, ground flaxseed, or a small portion of nuts, rather than consuming it alone.

Avoid drinking the shake immediately after a high-carbohydrate meal; take it with or after a balanced meal containing non-starchy vegetables and protein.

Test different powder types and formulations, such as plain whey isolate, casein, egg-white, or unsweetened pea protein, since individual glucose responses can vary.