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Protein in diet
Proteins are the building blocks of life. The body needs protein to repair and maintain itself. The basic structure of protein is a chain of amino acids.

Function
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

Food Sources
When proteins are digested, amino acids are left. The human body needs a number of amino acids to break down food. Amino acids need to be eaten in large enough amounts for optimal health.Amino acids are found in animal sources such as meats, milk, fish, and eggs, as well as in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ). You do not need to eat animal products to get all the protein you need in your diet.

Side Effects
A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys.

Recommendations
A nutritionally balanced diet provides enough protein. Healthy people rarely need protein supplements. Vegetarians are able to get enough essential amino by eating a variety of plant proteins.
The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.
Other good sources of protein include:
•Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans
•Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (just watch how much you eat, because nuts are high in fat)
•Tofu, tempeh, and other soy protein products
•Low-fat dairy products

Protein Facts:
1.When you workout your muscles actually break down under the stress of the workout
2.Your body responds to this stress by trying to repair the fibres by repairing the broken muscles
3.To repair and reinforce the muscles your body needs protein, because protein is the main building block of muscle

Aim to 1-2 grams of protein per pound to maintain and build muscle
So if you weigh 150 pounds you should take in at least 150 grams of protein.
If eating healthy seems already challenging at times, when it comes to building muscle it's even harder to keep track of how much protein we take in, how many carbs and fats Especially it's hard to take in the right amount every day.
This is the main reason why protein shakes are so popular in the bodybuilding world.

If you can't eat enough protein with your food, you probably want to drink a whey protein shake a day to boost your daily protein intake and metabolism. Yes, this is another protein fact: if two persons of the same weight take in the same amount of calories a day, the one that takes in more protein has a faster metabolism and can build muscle and burn fat faster.

How and When to Take Protein Shakes
To answer instead the question "when to take protein shake" I have two favorite times of the day:
•Morning because that's probably the time of the day that your body is lacking protein after several hours that you haven't been eating.
•After workout because you need to provide your body with the necessary building block of muscle so that it can repair it and recover fast.

Pros and cons of Protein:

Pros
•Fast absorption
•Fast to take in (drink)
•Cheaper than some high protein foods
•Contains highest BV (biological Value) proteins and amino acids
•Pure protein (no carbs, no fats etc.)

Cons
•Not as good as high quality food (for same quantity of proteins)
•Can still be expensive for some
•Sometimes the taste is not the best
•You might get "sick of it" after long periods