The amount of protein powder you should take to build muscle depends on a number of factors, including your age, weight, activity level, and muscle-building goals. On average, the recommended daily protein intake for healthy adults is about 0.8 grams of protein per kilogram of body weight.
However, if you are looking to build muscle, you may need more protein. As a general guideline, it is recommended that strength training individuals aim for 0.7 to 1.0 grams of protein per pound of body weight per day. This can be achieved through a combination of whole foods and protein supplements.
It's important to note that individual needs may vary, and it's always best to consult with a healthcare professional or registered dietitian to determine the right amount of protein for your specific needs. Additionally, it's always a good idea to spread your protein intake out evenly throughout the day, rather than consuming all of it at once, to ensure that your body has a constant supply of amino acids to support muscle growth and repair.