2% Organic Reduced Fat Milk (Horizon Organic) (1 Serving), Whey Protein Isolate (Optimum Nutrition) (1 Serving) and Creatine Monohydrate (BodyTech) (1 Serving)

119 mg/dL

avg. peak value

Usually causes a medium spike

Avg. Food Score on Ultrahuman App

89%

Ultrahuman Users got an UNSTABLE response

How to consume 2% organic reduced fat milk, creatine monohydrate, whey protein isolate without glucose spikes

Combine with Fiber-Rich Foods

Pair the milk and protein with foods high in fiber such as oatmeal, chia seeds, or berries. This can help slow the absorption of sugars into the bloodstream.

Include Healthy Fats

Add a source of healthy fats to your meal, such as a small handful of nuts, seeds, or a slice of avocado. These can help slow digestion and reduce glucose spikes.

Choose a Lower Sugar Protein Powder

Opt for a whey protein isolate that has minimal added sugars. Check labels for low sugar content to reduce the impact on blood sugar levels.

Spread Out Protein Intake

Instead of consuming all the protein at once, consider spreading your protein intake over several smaller meals or snacks throughout the day to avoid a large glucose spike.

Drink Slowly

Sip your milk-based protein shake slowly rather than consuming it quickly. This gradual intake can help moderate blood sugar levels.

Include Non-Starchy Vegetables

Add a side of non-starchy vegetables like spinach, kale, or broccoli to your meal. These vegetables can provide volume and nutrients without significantly impacting blood sugar.

Exercise After Consumption

Engage in light physical activity, such as a short walk, after consuming your shake. Physical activity can help your muscles use glucose more efficiently and reduce spikes.

Hydrate Well

Ensure you drink plenty of water throughout the day. Proper hydration can support overall metabolism and help stabilize blood sugar levels.

Opt for Smaller Portions

Consider using a smaller amount of milk in your shake or reducing the serving size of your whey protein isolate to lower the total carbohydrate and protein load at one time.

Monitor Timing

Pay attention to the timing of your consumption. Consuming your protein shake when you are most active, such as post-workout, can help improve the body's ability to process glucose effectively.

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