Protein intake

Protein Supplements 

That is a thoughtful question. From what you've shared before, you're trying to lose weight, improve your health, and you've started exercising. In that context, whey protein can be a useful tool, but it is not a requirement.

The biggest misconception is that protein shakes are only for bodybuilders. They are not. A whey protein shake is simply a convenient way to consume protein.

We need protein because it:

Repairs muscles after exercise.

Helps preserve muscle while losing fat.

Keeps you feeling full longer, which can reduce unnecessary snacking.

Supports your immune system, hormones, and many body functions.

Should you take it?

You can if:

You struggle to eat enough protein from food.

You exercise regularly.

You want a convenient breakfast or post-workout meal.

You do not need it if you already get enough protein from foods such as fish, chicken, eggs, tofu, tempeh, lentils, or dairy.

For most people, whole foods should provide the majority of protein. Whey is a supplement, not a replacement for meals.

How much?

A typical serving is:

20–30 g of whey protein powder, which usually provides 20–25 g of protein.

One scoop per day is enough for most people. You don't need several shakes a day unless advised by a healthcare professional or sports dietitian.

For you

At 158 cm and around 80 kg, while trying to lose weight and preserve muscle, a reasonable daily protein target is roughly 80–100 g of protein per day.

For example:

2 eggs = ~12 g

Chicken breast (100 g) = ~30 g

Fish (100 g) = ~20–25 g

One scoop of whey = ~20–25 g

You can mix and match these to reach your target.

My suggestion

Don't replace your meals with protein shakes. Continue eating normal foods, and think of whey as a backup for busy days or after exercise. Since you mentioned you don't particularly enjoy fruit, you could simply mix whey with plain water or low-fat milk.

One final point: if you have kidney disease or have been told to limit protein, you should speak with your doctor before increasing your protein intake. Otherwise, for a healthy adult, one scoop of whey a day is generally considered safe.

I think your approach is sensible: build your nutrition around ordinary food first, and use whey only if it makes it easier to consistently meet your protein needs rather than as a "magic" weight-loss product.

Norsanina.blogspot.com