Hello dear Understand your concern I think your work out and protein shake powder are the main reason for your blood in urine. Chance of infection is less as it associated with burning mituration and increased frequency. Work out cause excessive muscle strain that release the protein myoglobin and its excretion through kidney affect it lead to blood in urine. Powder shake cause: Cause dehydration as it contain more protein More release of nitrogen in body cause acidic medium and it also take more calcium so high chance of development of kidney stone that lead to blood in urine. High fat utilized cause more strain on the kidney. So I advice you to stop the protein shake powder at this age and do mild exercise like walking and yoga. Also go for urine report and USG scan to diagnose the stone and infection. Drink plenty of waters and avoid exertion. Take fresh fruits and juice of orange and pine apple. Hope this may help you Feel free to contact HCM for further query. Hope this may help you Best regards Dr. Sagar