What whey protein actually is
A byproduct of cheese-making, whey is a fast-digesting milk protein containing all essential amino acids — essentially a convenient, concentrated way to hit a daily protein target without cooking or measuring out whole foods.
Who genuinely benefits from it
People struggling to hit protein targets through meals alone — busy schedules, limited appetite, or a mostly vegetarian diet where protein-dense whole foods take more planning. It's a convenience tool, not a requirement.
Who probably doesn't need it
Anyone already comfortably hitting their protein target through dal, paneer, eggs, curd, or chicken. An extra scoop on top of an already-sufficient diet is just additional calories with no extra muscle-building benefit.
What to actually look for on the label
Protein content per scoop (ideally 20-25g), a reasonably short ingredient list, and third-party testing certification if available — a marker of quality control that's worth prioritizing over flashy marketing claims.