I nevere have a shake just to have a shake..unless it is PWO. If I am pressed for time, or am leaving the hosue for a while/driving, I will have a shake, but if I have the choice of whole food...I go with that always. I will say though that it is important to get a good protein powder with a good protein profile with casein in it, otherwise its almost pointless as whey will be out of your system almost too fast to hold you over much at all. On days that I do not work, I have 1 shake TOPS with some oats and ANPB. On days that I work I have 2 shake, unless its a training day, in which case Ill have three. I work at a bar at night therefore I cant really eat most of the time, so I bring two shakes to work with me then come home and have a soild meal with FF cottage cheese and almonds b4 bed.