Whey Protein Uses
I use whey protein as a meal replacement. My breakfast every consists of whey protein. On non-workout days, it a single scoop mixed into skim milk. This is about thirty grams of protein of whey alone. The average human body can process no more than twenty five grams in a single meal. So, when the whey protein reaches the stomach the full feeling is triggered. Thus, your appetite is satisfied. This is why whey protein works as meal replacement.
I also use it for a recovery drink / breakfast on workout days. My workouts can be pretty stressful and I've been glycogen depleted more than once. If you have no experienced how that feels, consider yourself lucky. I find that a recovery drink prevents glycogen depletion by immediately replacing nutrients. The goal is to supply both protein and carbs within an hour of finishing a workout (I drink it immediately after). You should strive for a 4 grams of carb to 1 gram of protein ratio. The protein helps rebuild muscle. The carbs are the delivery system for the protein, plus they replenish carbohydrates lost when working out. I used a half scoop of whey in skim, which is about 15 to 17 grams of protein. Then I drink 12 ounces of grape juice for 60 grams of carbs. NOTE: you can use a simple glass of low fat chocolate milk as well. It has the 4 to 1 ratio.
I also use whey protein a meal supplement. In the winter months I generally try to gain muscle weight. Gains are made in the kitchen, meaning you have to eat to get bigger. Whey protein helps satisfy this goal since it can mixed easily. Before bed I can drink a full scoop in skim milk. This is again 30g or so of protein. Plus nighttime whey protein has demonstrated the ability to boost natural production of HG Hormone. The effect isn't as drastic as exercise but every little bit helps.