Thanks, Laura, for your question. I'm quite liberal with the whey powder because I take the smoothie following my pre-breakfast workout, which includes 40 minutes of strength training. You don't need to religiously stick to the recipe's ingredient composition and quantities. Less will do, too. It is the regularity of consuming it that is a key aspect. Readers from diverse geographical areas have reported that not all ingredients are available there, so replacements will do, too. Have fun experimenting.