Q: what can I have instead of a protein shake if I’m out of protein powder

Multiple studies have shown eating actual food is a better way for the body to intake protein over protein shakes, not to mention protein supplements aren’t miracle products which increase muscle size after an "intense workout". In fact, many novice weightlifters ignorantly overcompensate with protein shakes. Eat a 1 cup serving of cottage cheese. It has 28g protein.

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