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Status:Closed    Asked:Jan 23, 2013 - 07:36 AM
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gak

is it safe to drink creatine and protein shakes each day

I have a new client that drinks a couple of shakes everyday, I don't know much about it, is this safe for him

 
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This is a great question and one involved in much debate. The answer depends on the individual's health status, activity level and of course the amount consumed. The average healthy individual involved in a general fitness program requires about .8 to 1 gram of protein for every kilogram of body weight. To put this into perspective, a 150 lb person would require between 54-68 grams of protein per day. The typical American diet far exceeds this amount of protein in food alone thereby not requiring the use of any supplementation (Dunford, 2006).

Consuming more protein than the body can use is not advantageous and should probably be avoided as there’s debate that when taken in higher amounts, protein and specifically creatine can potentially cause kidney and liver distress. Creatine is an amino acid and a component that makes up certain proteins. Creatine supplementation doesn’t enhance endurance activities but rather is closer associated with enhancing the energy production needed for short term maximum exercise (i.e. sprinting, swinging a bat, etc.). But because human muscle has a storage capacity for creatine, taking in more than what can be stored is of little benefit and once again could potentially be harmful in the long run.

Source: Dunford M: Sports Nutrition: A Practice Manual for Professionals, ed. 4 Chicago, 2006, Academy of Nutrition and Dietetics.

 

Jan 23, 2013 - 07:37 AM

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