Facts on Creatine & Protein Shakes

Creatine is an amino acid found in meat and fish. Your body also manufactures creatine in the kidneys, pancreas and liver. Creatine is stored in your muscles and used for energy during high-intensity exercise. Protein shakes also have amino acids that aid in maintaining and building muscle. Body builders use creatine and protein shakes to help build and maintain muscle during heavy training sessions.

Creatine Protein Shakes

Creatine can be combined with any type of protein shake to make an energy and muscle building protein shake. Whey protein is the most common protein mixed with creatine. Creatine protein shakes help to build and maintain muscle when combined with a resistance-training program. Creatine added to whey protein provided greater increases in lean muscle mass and strength than using whey protein alone, according to a study headed by D.G. Burke published in the September 2001 issue of the "International Journal of Sport Nutrition and Exercise Metabolism."

Creatine

Creatine is a protein building block that is converted into creatine phosphate or phosphocreatine, then stored in the body's muscles and used for energy later during high intensity exercise. This is why it is popular with body builders and weight lifters; it provides extra energy boosts during heavy training days. Creatine also helps improve strength and lean muscle mass, according to the University of Maryland Medical Center. Creatine powder is the most common creatine supplement, but it is also available in chewable tablets, mixed into protein powders, protein bars, liquids, capsules, fruit-flavored chews and drink mixes.

Protein Shakes

Protein shakes are popular with weight lifters and dieters alike. Eight basic types of protein shakes are available. Egg albumin is made from egg whites and comes in powder form. Milk protein isolate contains both whey and casein protein. Soy protein is a vegetarian source of protein. Hydrolysate protein is made by splitting a protein with acid, alkali or enzyme and typically more expensive than regular whey protein. Whey protein is easily digestible and one of the most common and least expensive types of protein shakes. Whey protein also increases fat loss while preserving lean muscle. Casein protein forms a gel in your stomach and is released over a period of hours. This makes casein protein shakes a good choice for a meal replacement drink; they provide a constant supply of protein to the body for up to seven hours. Whey isolate protein is absorbed quickly and can supply the muscles with the necessary nutrients for repair. This is why weightlifters commonly use whey protein isolate shakes for pre- or post-workout recovery.

Side Effects

Both creatine and protein shakes can be hard on the kidneys. Before using any supplements, consult with your doctor or health-care provider. Creatine, taken in large doses over 10 g per day, may cause weight gain, muscle cramps, upset stomach, dizziness, diarrhea, high blood pressure, liver dysfunction and kidney damage. Taking excess creatine may prevent your body from making its own stores. Taking too much protein in protein shakes can stress the liver or kidneys by causing them to work harder to eliminate the waste products from protein metabolism.