Most adults eating a varied diet already meet minimum protein needs. The interesting questions are about distribution and total energy, not powders.
A workable target
Around 1.2 to 1.6 grams per kilogram of body weight covers most active adults, spread over three or four meals rather than one large hit.
Whole foods first
Legumes, dairy, eggs and fish arrive with micronutrients and fibre attached, which supplements cannot replicate.
