Know Your Body

I’d once read that no food is good or bad necessarily, but that it depends on how the food reacts with your body.
If you’ve noticed, the trends swing from “milk is good for you” to “too much milk is bad for you”; from “eat high-protein, no carb meals” to “eat carbs”; from “no fat” to “low fat” to “good fat”. The studies for these things are based on how select people react to the foods and nutrients react with their body. Too much milk may be harmful to one person, but for someone else it may not cause an issue at all.
Know your body. Know what it needs to best be fueled. Try high-protein shakes and see how they work. Try low-carb options and see how your body reacts. Learn the best things for your body, but monitoring. Give your body the nutrients that it needs. It will tell you. You just need to listen.