For beginners, the best approach is “minimum effective dose” guided by measurable need. First set a realistic daily protein goal, then estimate how much protein you get from food. If there is a gap, starting with 1 scoop per day is usually sufficient. In the first week, monitor digestion closely—bloating, gas, or diarrhea may suggest switching to whey isolate, lactose-free options, or a plant-based blend. Timing can be simple: post-workout or alongside a meal that is low in protein. Avoid turning protein powder into a full replacement for real meals; whole foods should remain the foundation for better overall nutrition quality. Track your total calories as well, because adding shakes can unintentionally push you above your target—especially during fat loss. When choosing a product, prioritize higher protein, low added sugar, transparent labels, and ideally quality testing. For beginners, consistency is the key KPI.