What type of protein should we eat?

Whether running sprints, swimming long distances, or lifting weights, athletes expend more energy than the average person and their bodies need additional nutrients to recover from intense physical activity. Protein plays an important role in an athlete's eating plan as it helps repair and strengthens muscle tissue. Protein intake should be spaced throughout the day and after workouts. Most athletes can get the recommended amount of protein through food alone. Protein powders and supplements are great for convenience but are not necessary.
A study published in the British Medical Journal concludes that diets high in protein, particularly protein from plants such as legumes (peas, beans, and lentils), whole grains and nuts, have been linked to lower risks of developing diabetes, heart disease, and stroke, while regular consumption of red meat and high intake of animal proteins have been linked to several health problems.

Source: https://www.bmj.com/content/370/bmj.m2412