This is something I've felt strongly about for a very long time, and it has helped me make some serious improvements on my physique over the past couple years. Protein shakes...

First of all, I believe shakes are way over used. Of course, no one can deny the fast absorbing protein benefits from whey isolate post workout. That plus some quick carbs is a lethal combination right after training as long as you hit the food an hour later. However, I think its too common to see guys using protein shakes to hit they're daily protein requirement.

If you say that you get 300 grams of protein a day, but you have 3 50g protein shakes a day, only HALF of your protein is coming from whole foods! EDIT: From my own experiences, I've noticed my body responds better to the protein I get from whole foods. When I first starting seriously training, I did just that, I ate 3 whole food meals a day, and 3 shakes. I made decent gains and it helped me learn about nutrition and how it can effect your training. After that, I started eating 6 whole food meals a day, with a shake or two here and there. The moment I switched to that, I made more significant gains than any cycle has given me.

I understand some people are just unable to eat 6 times a day because of work or other reasons. In that case, anything is better than nothing. Some things that may help in that situation is try different types of protein powders. I like to use 100% egg protein if I ever have to replace a meal with a shake. For me personally,it absorbs way more efficiently and leaves me feeling less bloated.

All in all, most of you know that the work you do in the kitchen is the hardest part of this game. But if you're going all in with your body, which everyone on this site is, then you are doing a serious injustice to yourself by half-assing nutrition. So eat clean, eat BIG, and GROW!!!