Protein & Nutrition Blog – Marmels
Protein & Nutrition Blog – Marmels
Protein Shake Alternatives: Whole Foods That Deliver
by Mo Mandegar, PhD
on Jun 08 2026
The protein shake is fast and portable, but it is not the only wayto hit a protein target — and often not the best one. Plenty ofeveryday foods carry 12 to 20 grams of protein per serving, the samerange as a scoop of whey, and most keep you fuller for longer becausesolid food leaves the stomach more slowly. Here is what to reach forinstead, and the one moment a shake still earns its place.
Protein & Nutrition Blog – Marmels
What to Eat After a Workout: Best Post-Workout Snack
by Mo Mandegar, PhD
on May 08 2026
The 30-minute anabolic window helped sell a lot of protein shakes,and most of it has been quietly walked back by recent research.What still holds: 20 to 40 grams of high-quality protein aftertraining, paired with carbohydrate matched to the session, withina two-hour window. Here is how to read your training and pick asnack that matches it.
