I will try the whey first.
Whey is a natural bi-product of cheese or the liquid portion after milk has been curdled and strained. Then their is process that turns it to powder. In other words its a healthy protein and healthy to consume.
But, not all products that have Whey Protein are created equal. And, you should get a Whey Protein Powder that "suites" your needs in the goal position you are in. Some come with a carbohydrates (the good types), and some do not.
For example, it may be good to have a Whey Powder with Carbohydrates during a bulk, post workout, etc. At another time (say in a cut, and going low carb), this type may not be so good, and a simple Whey Protein Powder with no carbohydrates would work better, and one would look for one as high in protein as possible, and little impact on the calorie front.
In either case, I would choose one with no refined white sugar, and one WITHOUT BS supplements added to it (like NOS, L-Glutamine, etc, etc). Additionally, some come with Creatine Mono. While I see no problem in this combination with a person in the "know" about Creatine Mono, I would suggest that the "average" person not take Whey In this combination--IF--its going to cause some confusion in one's goal, when water retention begins to surface and creates some differences on the scale.
I don't know much about you, but I would simply choose a product with no carbohydrates (or VERY LITTLE, and get these from food consumption), at least 25 grams of Whey Protein, and some added natural flavoring (such as chocolate, strawberry, etc, etc), about 150 calories (or so), nothing else, and call it a day.
"Most" of the supplements on the market, are utter crap. Behind these products are marketing employees that are rather gifted in their words and approach, and "know" the right spot to direct their efforts to the market they are attempting to saturate. They simply know their target consumer very well.
There are "very FEW" that are supported through legitimate and quality research----separate from their claimed research on certain products.
Be VERY CAREFUL when looking at supplements.
I use Whey Protein Powder very sparingly (when cutting or bulking), because its liquid, doesn't fill the stomach and is quickly digested. I prefer wholesome food. Therefore, when I do consume whey, it is usually around pre and post workouts, where a quick absorption is heightened a tad as compared to the rest of the day.
No supplement will out perform a bad diet.
No training (IMO) will out perform a bad diet.
Learn how, when, and what, to eat for the absolute WIN.
Best wishes
Chillen
