I am 31 years old male with 5 ft 4 inch height and 66 kg weight with average body. I am vegetarian and non vegetarian both. I have joined the gym. And doing gym since 2 months. My gym trainer suggest me to take the whey protein powder for muscle growth. I want to know that taking whey protein is safe or not. How much protein is necessary for me on daily basis. And what food I can include in my diet for protein and muscle growth. What should be the balanced diet plan for me.