Advantages:
(1) Readily available. (2) Often inexpensive and (3) versatile. (4) Contain and provide essential nutrients (vitamins, essential minerals, amino acids, fatty acids, etc.) as well as (5) small amounts of other non-nutritive substances such as phytochemicals (plants only), carnitine, and creatine.


Disadvantages: Commonlv reguire refrigeration, some form of preparation, cooking and/or cleanup. Because of this and busier and busier schedules, many people turn to less healthy alternatives like packaged goods in the vending machine, fast foods , or skip meals altogether. Another downside to relying solely on foods for protein is the fat, saturated fat, cholesterol and/or carbohydrates that almost always tag along. Unlike the purified proteins that we've talked about up until now,  protein-rich foods are pretty much the way that nature gave them to us; with foods, you've got little choice but to take the "good" with the "not-so-desirable."
Moreover, many of the highest-protein, lowest-carbohydrate foods (fish, lean cuts of beef, chicken breast) are actually more expensive than protein supplements, PPMs, or protein bars and bites.
Best time to Use:
Despite their disadvantages, foods should make up the bulk of your diet — including protein. Foods contain both known and not-yet isolated and identified compounds that are essential to health and well being. Alternating small, protein-rich whole food meals (20-40 grams/meal depending upon your body size and activity level) with high-protein RTEs. RTDs , shakes, powders and/or fortifiers, is best. Using this strategy helps to ensure your health without jeopardizing your goals.