The basic rule is to eat 1 gram of protein each day for every pound you weigh. (verywellfamily.com)
You can get enough protein each day by eating beans, lentils, rice, nuts, nut butter, whole grain bread, and dark green vegetables. (verywellfamily.com)
Protein powder is more of a matter of convenience than anything else, because it ensures that your body gets the right amount of protein each day for optimal recovery. (nupush.net)