[Ghost of Philip Marlowe]

It’s important to ingest protein soon after a workout session (within a half hour). When I was weight-training, I drank a quart of skim milk and ate a can of tuna fish within a half hour of every weight-lifting session. The muscle gain was amazing.

That said, your body can only process so much of any nutrient you ingest. It excretes the rest. I never went with protein powders or any of those supplements.

[ConservativeDude]

I drank a quart of skim milk and ate a can of tuna fish within a half hour of every weight-lifting session”

That’s probably close to 100 grams of protein...more than most supplements. And cheaper, probably, also. VEry smart.

[Sir Gawain]

I drank a quart of skim milk

That's a lot of sugar.