HealthPerform

There is no process in the human body by which muscle – which is made up of mainly protein, amino acids, and water – transforms itself into adipose (fat).

The human body, no matter how amazing it can be at times, cannot magically turn one tissue into another.

Shakes are a mix of cheap protein, vitamins, sugar, and coloring agents. It’s not that they’re inherently bad for you, but that they won’t keep you full.

Whole foods have more fiber and take up more stomach volume, which keeps you feeling satisfied.

They also require more digestive work, so use more energy and keep the metabolism up, he says. But if you just have to drink them, he suggests looking for high-end whey protein and adding some fats like nuts or oil to increase satiety.