For building muscle, it does not need protein shakes

Too much protein shakes sometimes strain the kidneys.

- Users of gyms usually need no extra protein drinks to build muscle.
"The normal recreational athlete needs no such thing," said Antje Gahl
of the German Society for Nutrition (DGE) in conversation with the
dpa-service topics. "The body needs about 0.8 grams of protein daily
per kilogram of body weight," Gahl said.

Hard training helps, not protein shakes ever. The body gets the
protein he needs and puts the rest of the body as fat.

This quantity, the rich to build muscle, could accommodate athletes
of the normal diet. Ambitious amateur bodybuilders who are also
focussing on protein shakes, must, according to Gahl but have no fear
of harming themselves with it: "The protein supplements are generally
not harmful if the dose is too high."
Excess protein is fattening

Up to 2 grams of protein per kilogram body weight per day are quite
feasible, without adverse effects are expected. This corresponds to
about 120 grams a day for women and 140 grams for men. When the body
is getting enough power on the normal diet and the muscles do not need
more protein, your body store excess protein as fat reserves, Gahl
said. Athletes should not overdo it: "More than 2 grams per day per
kilo of weight to be classified as a concern of doctors and
scientists."
Bone damage

It could thus lead to permanent kidney damage. And then the body
differs from more calcium in the urine. The long term affects it
negatively affect bone health. "Who protein shakes back and just
resumes, but have no fear of side effects," Gahl said. The shakes
strain at moderate consumption after exercise less the body, but
rather on the wallet, "This is also a business. The powders are
sometimes offered expensive, while the ingredients are very cheap
ingredients, "said the expert. For the body, play it anyway no matter
whether the protein shakes or from the normal diet is.