Just take it every morning after breakfast. The timing matters less than being fully loaded.
I prefer HCl to monohydrate; it's far more bioavailable, doesn't require pounding water, and easier on the gut.
Just a single capsule a day.
Discussion
If you're convinced you need protein powder, at least get the GOAT.
What makes you unconvinced/ what do you advise over protein powder? More meat consumption (including organs)?
I'm not convinced we need very much protein. Mentzer went high carb, mod protein, low fat. If I remember correctly he ate less than 100g of protein.
Get your micronutrients in (liver, oysters, egg), get some (ideally gelatinous) meat in, then consume high quality carbohydrates.
