Unhealthy Protein Shakes

• Protein shakes with creatine in them can be unhealthy if you take too much, and should be used with caution. According to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England, creatine results in rapid weight gain because it is an osmotically active substance. This pulls water into the muscle cells which increases protein synthesis.
  
  In many cases, taking too much creatine has resulted in kidney problems, heart problems, pulls, diarrhea, dehydration and muscle cramps. Protein shakes with creatine should only be consumed by those who regularly lift weights. The amount of creatine that a person should take depends on his overall weight and activity level. To find out how much creatine is right for you, contact a doctor or health professional.
  
  

How Much Protein Do You Need?

• Understanding how much protein your body needs is extremely important when it comes to staying safe. Taking too much protein can result in kidney damage. According to www.Smart-Strength-Training.Com, you need 0.8g of protein per pound of body weight. If a male weighed 200 lbs., he would need 160g of protein per day.
  
  

Protein Shakes Should Not Replace Meals

• One major mistake that's often made is replacing meals with protein shakes. Protein shakes should only be used as a supplement for protein, but not as a supplement for other vitamins and minerals. Getting protein from a natural source is always better than having a protein shake. If you drink more than a few protein shakes per day then you're probably consuming too much unnatural protein.
  
  

Alternatives to Protein Shakes

• The optimal ratio of carbohydrates to protein that you want in a recovery snack is 2:1. One serving of milk actually has 16g of carbohydrates and 8g of protein giving it the perfect ratio. Protein shakes are often expensive, which makes fat-free milk a good alternative for those on a budget. Consume one to two glasses of milk within 30 minutes of your workout.
  
  

Don't Go Overboard

• Protein shakes should only be used as a supplement and should never replace meals or natural sources of protein. As long as you monitor how much protein is in your diet, you should be fine.