A quick, convenient, and highly effective way to supplement your protein intake is to drink protein supplements; all you need is a protein powder, a shaker, and some water or milk. Protein powder can be derived from milk, as well as from animal or plant sources or their combination. Their absorption can be fast (30-40 minutes), moderate (1-2 hours), or slow (more than 2 hours). It consists of safe and carefully selected ingredients. Mix 1 serving powder (25 g = 1 scoop filled to the top mark = 2 heaped tablespoons) with 200 ml or 350 ml water in a shaker bottle. (In case of maximal dilution the ready-to-drink product is lactose-free.) On training days, take 1 serving in the morning and 1 serving immediately after training. On resting days, consume 1 serving in the morning and 1 serving in the afternoon