Have at least 1gm. protein per pound body weight per day from all sources. Number of meals (shakes or whatever) should be 3 or more, more being better.
Try to get your protien from real food when possible.
I've heard that milk can cause less absorbtion of the protien, not sure if thats true. I use a little milk and water when I make mine.
I have between 3 and 4 shakes a day.
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