How to take protein powder?

I heard we should be consuming at most 2.2 grams of protein per kg of body weight a day.

Now obviously not all of this protein would come from protein powder, so do we have a fixed intake of the protein powder we consume after a workout? Or do we consume enough to ensure we get our 150-170 grams of protein of the day?

Also what happens to the other protein we consume throughout the day that wasn’t within 30 minutes after our workout? Is that protein used to repair our muscles? Then why does the 30 minute rule exist?

I’m very new to this😅. I’m 21F and I plan on taking whey isolates if that matters. I’m weightlifting with the aim to improve my body composition and lose fat.

Thanks in advance!

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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/yffaen/how_to_take_protein_powder/