If it's strength training, it's about 1 hour, then after the end, you can add 1 spoon of protein powder, about 20 ~ 25g of protein.

You weigh 2 grams of protein per kilogram every day, but this is the total amount, so it is difficult for you to calculate. Therefore, in the case of normal diet, it is enough to supplement once after training or once before going to bed.

If it is aerobic exercise, there is not much demand in protein, so it is enough to supplement it once.