The amount of whey protein you should take daily depends on your lifestyle. You can base it on your goals and exercise regime, bearing in mind how often and intensely you train. As a rule of thumb, one to two daily shakes should do it. That gives you an extra 20-40g of protein without even trying. Just remember not to overdo it. Some side effects of protein powder overindulgence include bloating, cramps and fatigue. No bueno!
Food's still important too, peeps! As much as we love our ridiculously tasty protein powders, they're there to give you an extra helping hand on top of all the other good stuff you're putting into your body! That means chowing down on lean proteins, like chicken or tofu, keeping your energy stores topped up with carbs, and including healthy fats (such as olive oil and avocados) for a helping hand to absorb essential vitamins, like A, D and E.