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Jiang recommends starting with a protein-rich shake, especially if your appetite is very low: Choose a shake with at least 20 grams of protein, and keep added sugars minimal. She also notes that sweeteners are a common cause of tolerance issues, sharing, Some nonsugar sweeteners can trigger bloating or diarrhea, while natural sweeteners like stevia or monk fruit are less likely to cause these side effects. Just as important: Look for products that are third-party tested (for example, NSF Certified for Sport, Informed Choice/Informed Sport, or USP Verified), which helps verify label accuracy and screen for contaminants