Allergen warning: contains milk
Whey protein powder offers a convenient format for ensuring your target grams of protein daily.
Whey Isolate vs Whey Concentrate
Whey isolate has a higher concentration of protein and a smaller amount of lactose, with 100% whey isolate being essentially lactose free. However, note that this is 90% isolate and still contains a small amount of lactose.
Isolate is more expensive, but also has more protein and less carbohydrates and fat than whey concentrate.
Calculate your Target Daily Protein Intake
If you have an active lifestyle, your target number of grams daily is about 0.6 g to 1 g per pound of body weight (source).
If your lifestyle is sedentary, then your target range is about 0.5 g to 0.8 g of protein per pound of body weight.
Unflavored whey protein is generally less expensive and it allows you to mix your protein with your pre or post workout supplement or other beverage. Some individuals prefer mixing their unflavored protein powder with smoothies. Other uses include cooking, such as making homemade protein bars or pudding. Mixing protein powder with your oatmeal or cream of rice is another option.
Whey Protein Isolate Recipes
You can make pizza crust with whey protein. This has about 2/3 the calories of normal pizza crust. Or you can make a variety of no bake energy bites. These are essentially healthier versions of no bake cookies.