Whey protein is a popular dietary supplement among athletes, bodybuilders, and fitness enthusiasts. Here’s a rundown of its benefits, types, and uses: 

Benefits: 

1. Muscle growth and recovery: Whey protein provides essential amino acids to promote muscle growth, repair, and recovery.

2. Weight loss: Helps with weight loss by increasing satiety and boosting metabolism.

3. Improved athletic performance: Enhances endurance, strength, and power.

4. Immune system support: Rich in immunoglobulins, which support immune function.

5. Bone health: May help maintain bone density. 

Uses: 

1. Post-workout shake: Consume within 30-60 minutes after exercise to aid recovery.

2. Breakfast or snack: Supports muscle growth and satisfaction.

3. Adding to meals: Enhances protein content of meals.

4. Baking and cooking: Use as a protein-rich ingredient in recipes.