if you want to grow muscles, protein is a very important element as it helps grow muscles when you overload your muscles with heavier workouts. currently it is recommended to have around 0.8g – 2.0g per kilograms per day. this is also depending on how active is your life. you can know more about “how much protein you need” from this site, they also provide online calculators for it. www.bodybuilding.com/fun/how-much-protein-do-you-really-need-official-position-issn.htm
but having a lot of protein can seem to make a body feels slightly heat-ty especially in this asian weather. so it is recommended that you drink a lot of water or have something cooling like coconut drink, not the packet ones mind you. but the ones that are natural.
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