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• Whey vs Isolate: what actually changes

  Isolate is more filtered — lower lactose, higher protein per gram, faster absorption. Whey concentrate is cheaper and works fine if you're not lactose-sensitive.

• How much protein you actually need

  0.8–1g per pound of bodyweight is the practical target for most active people. Food first, supplements to close the gap.

• The beginner's stack, explained

  Start with a protein powder and creatine monohydrate — that covers 80% of the gains. Everything else is optional noise until training and sleep are dialled in.