For most people who strength-train regularly, research supports roughly 1.6 g of protein per kg of body weight per day. A 70 kg lifter would aim for about 110 g.
Food first
Dal, paneer, curd, eggs, chicken and fish can cover most of it. A scoop of whey is simply a convenient way to close the gap on busy days.
Spread it out
Three or four meals with 25–40 g of protein each works well for most people.
