Nutrition 0 MIN READ

Muscle gain without the spikes: Optimising your protein shake

Written by Team Ultrahuman

Nov 01, 2022

If you’re a fitness enthusiast, you may know the benefits of protein powder. It is a convenient way to get your daily dose of high-quality protein, which is essential for muscle building and repair. However, milk contains lactose, a type of sugar that can cause spikes in blood sugar levels. Thus, consuming protein powder with milk may lead to sugar spikes.

Optimising protein powder and milk to control blood glucose levels
• To avoid added sugars, opt for unsweetened protein powder.
• Try mixing whey protein powder with water instead of milk to eliminate lactose.
• If you prefer to use milk, try low-lactose milk, such as lactose-free milk or almond milk.
• Put some chia seeds or flaxseeds in your protein shake for an added dose of fibre.
• Try avoiding adding fruit to your protein shake.

Protein powder may contain added sugars or fruit sugars, exacerbating hyperglycemia. When milk and protein powder are combined, the high glycemic load can cause an unhealthy spike in blood sugar. Although protein shakes increase protein intake, consuming protein powder with milk can spike your glucose levels. Try these tips to see what works best to keep your blood sugar levels stable.

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