5 foods you're eating all wrong

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Yogurt

You see the watery, transparent layer on the surface of your yogurt? It's called whey or milk serum, and if you dump that part out, you're missing out. If you know anyone who's trying to put on muscle, you know that whey protein is their best friend! So by getting rid of the whey in your yogurt, you're wasting part of the protein. And it's not the trivial part because it's a quick-acting protein source that is rapidly absorbed and digested. If you're really not a fan of the liquid-y surface, shake your yogurt before opening—the whey will mix with its thicker dairy counterpart and you can say so long to that unappealing layer that so offends you.