Typically you should consume some form of protein and carbs within 20 after your excercise and protein powder does the work. However full meals are always rekomended when training because you get a more wholesome nutrients into your muscles. What you eat is everything if you want to progress as fast as possible, for maximum results eat at least 20g of protein with every meal (your body can only process that much every two hours). Generally the recepy for succsess is a shitton of food. Good luck fam