If it is strength training, you need to consume 1.5g protein per kilogram of body weight. If it is aerobic exercise, it is about 1.2g protein. You weigh 68kg, and you should take 102g protein every day. But it must be remembered that whey protein can be drunk at most 40g at a time, because whey protein is protein with high absorption rate and can only be absorbed by human body at a time. If you want to take 12g protein at one time,

I usually drink whey protein from CPT. Drink 40g after exercise. After eating, I eat food, protein. If there is a gap, I will make it up through lunch and dinner before bed. When I eat before going to bed, I usually drink CPT's cheese pump, which is casein. Because of its slow absorption, it can be used as protein's supply all night.