Tweetare we talking in a general context? they both serve a purpose. food is where you get macro and micro nutrients. protein shakes are for added protein supplementation. i think if we nail it down to a specific time, say post workout a whey shake is better as it has a full amino complement and is easily digested and can be used for muscle repair very quickly. as for a meal i think food is better as the macro and micro nutrients are digested at different rates giving a long slow benefit.