Eating at least 100 grams of protein per day increases fat loss and helps maintain muscle. When exercising extra protein is essential to building muscle. I personally recommend that women in our program consume 120 grams per day and men 150 – 180 grams because we build a lot of muscle here. Getting enough protein can be difficult. A great way to occasionally supplement your protein intake is to use whey protein.

• Whey protein influences several hormones, including insulin (the fat storing hormone), that in turn have a great impact on body composition.
• Whey protein reduces appetite
• Whey protein has a fast absorption rate  
• Because whey protein and dairy products generally have such a quick absorption rate they make an excellent post-workout mini-meal.  
• Whey protein contains only about 5 to 6 percent lactose so it can be eaten by most people who have lactose intolerance simply because there isn’t enough lactose to trigger symptoms.

Remember, whey protein powders are not all alike. A cheap commercial one might contain all sorts of artificial ingredients and sweeteners, and since whey is an animal-based product, the conditions under which the animals were raised influence the quality of the final product. Look for a high quality product that contains only whey or whey with natural flavors like vanilla or chocolate. Add a banana to sweeten it to make sure you are getting your carbs. Skip products from popular programs that offer weight loss shakes.  They are too expensive and contain ingredients you do not need.