[Anastasia916]

cendory, the protein shakes are there to supplement your protein intake in case you can't get enough in your diet. You should be getting at least 80-90g of protein per day, if you have a hard time knowing how much you are getting I suggest doing a diet journal. Log each day what you eat throughout the day and how much protein you consumed. For an example of how to do this, go check out my program page in the picture page section. As far as protein shakes I recommend, go with a whey protein shake, you want one with at least 25g of protein per scoop. The only time you want a weight gainer one is if you intend to gain weight. To not gain weight while drinking protein shakes, replace a meal with it, I usually replace my breakfast or lunch with one. Hope this helps.