Protein demand: non-sports day: 0.9 g x your weight kg; Aerobic day: 1.3g x your weight kg; Strength training day: 1.8-2.0g x your weight kg. For example, if a person weighs 70kg, the added protein in these three cases is 65 g, 9 1 g and 140 g respectively. A person will consume about 50-60 grams of protein in a normal diet. Additional protein can be supplemented by protein powder. It is recommended to choose foreign protein powder, muscle technology and the like. Protein powder can be bought in PQfitness. A spoonful of protein powder contains about 25g of protein, depending on the content table.