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 way to hit a protein target, and often not the best one. Plenty of everyday foods carry 12 to 20 grams of protein per serving, the same range as a scoop of whey, and most keep you fuller for longer because solid food leaves the stomach more slowly. Here is what to reach for instead, 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 after training, paired with carbohydrate matched to the session, within a two-hour window. Here is how to read your training and pick a snack that matches it.
