[Joeiss]

I rarely go over 1g to each pound per day. It's hard, plus I have hereditary kidney problems, so I do not want to kick start that at a young age.

Well, that is a decent site...But where are the footnotes to scientific journals or research papers? And looks at this post workout shake:

Power Drink II
1 ½ cup strawberries
1 cup low fat strawberry yogurt
1 scoop(2oz) vanilla protein powder- 22 grams protein
1 tbsp honey
1 ½ cup low fat or 1% milk
1 cup orange juice
5 grams creatine monohydrate

Why would you put milk in it? It just slows down the absorption. And instead of the fruits, get some dextrose and maltodextrin in there.