protein shakes are a rip of unless u spend top dollar. The type of protein they mostly use is crap the body struggles to break down. You can get massive gains just on diet. This is mine at mo. Wake up 2boiled eggs big bowl of porridge, 9.30am 2 chicken breasts and apple. 12 usually jacket pot and beans or scrambled egg on toast. 3.30 big bowl of brown rice tin of tuna and some frozen veg. 5.30 train, 7 2chicken breasts and brown pasta. I make my dinner up on my lunch break and eat it at the gym straight after.

Coming on to the point of showing u a scientific paper show me one that says u can take in more than 45g of protein every 2-3 hours