I take an MRP about 2 hours after I workout that consists of 30% Casein, 15% Whey Concentrate, 15% Milk Isolate, 25% Maltodextrin, 10% Fructose, 4% L-Glutamine. Here’s my question, is there anyway that I could lower the GI or slow digestion of this shake to last over a longer period of time?
Fiber and fat. Balsamic vinegar lowers the GI, but your shake would taste terribly.
Add fat (Udo’s, Flax, etc) or fiber. Not both or it’s pretty yucky.
Add psyllium husks fiber and/or xanthan gum.
Guar gum powder. 1 tbsp. with plenty of water 15 min. before your shake. You may want to skip any EFA’s with this meal if you take any.
Looks like some fiber would be the way to go, don’t want to make this a P+F+C, trying to stick with just P+C. Any recommendations of fiber types, quantities, etc.?