Whey Protein (Optimum Nutrition) (1 Serving)

Choose an unsweetened whey isolate or hydrolysate with no added sugar, maltodextrin, or high-carbohydrate flavoring blends.

Reduce the serving size and split it into two smaller portions taken 1–2 hours apart.

Mix whey with water or unsweetened almond milk rather than juice, sweetened milk, or a carbohydrate-heavy smoothie base.

Have whey alongside fiber- and fat-containing foods such as chia seeds, ground flaxseed, almonds, or natural peanut butter.

Avoid taking whey immediately after a long fast if that pattern produces a larger rise; try having it after a balanced meal instead.

Take a short easy walk or do light resistance exercise after your shake, and retest combinations to identify the dose and timing that work best for you.