Even though protein shakes are safe there is still a small section of people that may not be able to digest it.

But don't worry, we give you a few healthy options that you can include in your diet to fulfill your protein needs.

Whole milk is one of your best protein substitutes. Milk has about 6 grams of protein per 8 oz glass.

The pro to drinking milk instead of protein shakes is that milk doesn't have to be prepared. All you have to do is pour and drink.

The con about substituting milk for a protein shake is that you have to drink a lot of milk to equal the protein that comes in a shake.

Protein powder has about 25 grams of protein in an 8 oz glass of water.

If you want to get that same amount of protein by drinking milk you are going to have to drink about four 8 oz glasses to get that same amount of protein.

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