My total caloric intake consists of about 40-50% from protein which is about 180-190grams. I also only have a 6-8 hour feeding window. Only 30 of those grams come from a protein shake. Lunch has about 60 grams of protein and dinner has about 85.

If I’m crunched for time and can’t make a good meal, I’ll have 2 x 30 gram shakes. I feel it’s always best to get protein from natural, nutrient dense foods as often as I can.