However, as a beginner, you haven't practiced so much. Usually, you can make up for it by eating more high-protein food. At most, you can drink a large glass after practice (for example, if you weigh 70 kilograms, the proportion of one gram per kilogram is 70 grams, and 500ml of water is enough. Some people like to put milk or something because individual protein powder is really bad, but you buy it and it tastes like chocolate and bananas.
It should be emphasized that protein powder does not mean that it doesn't matter how much you eat. For example, my gym instructor practiced for more than two hours that day, and he felt that the amount of training was not small, and it was up to standard. One big cup was enough. Don't drink it if you don't practice much, because athletes know that unless it's an imported supplement for your national team, those domestic protein powders all have additives, and drinking too much will cause great pressure on your kidneys, especially when you practice. So I suggest that if you practice properly, just have a drink after each practice. If you feel really tired, you should have another drink before going to bed. It is best to have a few hours between drinks.
I personally recommend you to use EFX's nuclear explosion whey protein. Chocolate tastes like cocoa milk. More than 500 barrels of 5 kg imported, enough for you to drink for two months.