It doesn’t have to be protein powder/shakes per se, but organic food with high % of protein like egg whites, red meat, chicken, tuna packets, peanut butter, etc. can contribute to your daily protein intake

Implementing more protein can help with your muscle recovery process thus alleviating your muscle soreness. 

And be sure to drink enough water throughout the day to help the body regulate your metabolism! 

 would you recommend whole eggs instead of egg whites if I’m 150lbs 

 If there aren’t any medical concerns or circumstances, absolutely. I’m 155-160lbs myself and eat 3 whole eggs every other morning

If cholesterol is a concern at your age, get regularly checked with your doctor/PCP every 6-12 months or so just to be on the safe side.