Hi
You can take whey protein or isolate but need to also take high biological value plant based proteins like all variety dals, legumes such as
kidney beans, chic peas, green peas, beans etc..
Can take milk and milk products, nuts like almonds, pista, walnuts etc..complex carbs and good lifestyle ( exercises ) and well balanced diet..are key for maintaining good muscle strength..and fitness..
But take anything in moderation...not exceeding the limit..