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I use a Whey Protein powder suppliment bu this is just to get my daily protien levels to what they should be this is 1 - 1.2grams of protien to 1kg of body weight.
Depending on what product you use you will usually get between 15grams to 29grams of protien from it - also depending on how expensive.
Ideally though you should be eating about 60 - 70% of you daily protien intake, many foods are high in protien but you also have to be careful as many of these foods are also high in fat. Just make sure you read the nutritional information on foods that you buy.
You also should be drinking plenty of water
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