Dairy free alternative to protein shakes?

[crunchman]

I don't think anybody that starts running 2 miles a day and has free weights as an after thought is wanting to bulk up, definitely not wanting excess of 1k calories on top of what he already eats !

 

[tom_e]

I'm guessing he wants to put on weight more than anything, and you really don't need loads protein if you only want to "tone up".

Most people wanting to "tone up" really want to drop some bf and/or increase their muscle % and an extra 1k kcal isnt really going to help