There was a time when shakes would have 50 to 100 grams of protein per shake. It wasn’t until this study came out that it was determined that per meal we can only ingest 20g to 30g of protein every 3 to 4 hours. Every person varies on timing and needs. Instead of having 2 chicken breast per meal (which has approximately 62 grams of protein), have 1 chicken breast per meal (31 grams).