If you just exercise in the gym, don't do bench presses and squats of hundreds of pounds, and have no desire to participate in competitions or become a strong man, then you don't have to eat protein powder. Of course, if you like to compete with others and warm up with a barbell weighing more than 200 kilograms each time, then you need to eat protein powder urgently, because your body needs nutrition urgently.

If you eat eggs, it depends on your weight. Generally, I recommend you to eat five or six eggs, two of which are whole eggs, and the other four only eat egg whites.

You can buy an egg white separator and eat two each in the morning and evening and after training.

If you don't train that day, eat two or three egg whites.