Protein shakes are not magic, they are just a substitute for your daily protein requirement .Whole food will be the best choice to achieve your protein requirement ,as you will also burn some Calories as the food goes down. . . From a discussion with my good friend @chsien88 who is a certified nutritionist , that an average amount of protein that should be consumed in order to build muscles would be around 1.2 - 1.5 grams per pound of your body weight. .... See More