How to take Creatine with Glutamine effectively?

2023-05-31 08:54:31

Sports supplementation, particularly with amino acids such as glutamine and creatine, is the subject of constant discussions due to the misuse that some athletes make of these products.

In this article we will teach you how to use it effectively and safely the combination of glutamine and creatine to take full advantage of its benefits as a fuel and protein source.

What is the proper dose?

To get the most out of glutamine and creatine, it is essential to follow the recommended doses, which can vary depending on your weight and type of exercise.

• Creatine dosage: it is recommended to consume between 3 grams daily or follow a guideline of 0.1g for each kg of body weight.

Example: a person who weighs 70 kg would give us 7 grams of creatine per day.

• Glutamine Dosage: consumption is recommended 5 grams dailyalthough you can take up to 20 grams if you do high intensity training.

The supervision of a sports doctor or nutritionist is recommended in the case of wanting to increase the indicated daily dose of each product.

When is the best time to take glutamine and creatine together?

• when liftingyou can take glutamine with creatinemixed with water directly.
• after training You can do this combination with the protein shake post-workout.
• During the dayyou can take creatine and glutamine at other times of the day, because remember that creatine is a loading supplement and requires its continued use.

What is the use of taking creatine with glutamine?

Together, these supplements are perfectly combined to enhance anaerobic performance and recoverybeing useful in low carbohydrate diets, resistance training and sports of High intensity.

Benefits of taking creatine and glutamine together

With the combination of creatine and glutamine in your supplementation routine, you will enjoy a series of significant benefits in the field of sports.

• Speeds up the restoration of muscles.
• Promotes healthy intestinal transit.
• Prevents muscle breakdown.
• Facilitates tissue regeneration.
• Increase strength.
• Improves physical resistance.
• Strengthens muscle capacity.
• Reduces exhaustion and fatigue.
• Stimulates the development of muscle mass.
• Accelerates the muscle recovery process.

Is the mixture of creatine and glutamine safe?

The mixture of creatine and glutamine is safewhen taken in the right doses.

Both supplements have scientific backing for their effectiveness and safety.

Be sure to follow the dosing recommendations and adjust them according to your personal needs to ensure safe and effective use.

Can I combine them with other supplements?

Professional athletes who consume the combination of creatine and glutamine often also include whey (protein) or carbohydrates in their mixsince these additional ingredients may help provide additional energy and support muscle recovery after intense workouts.

At HSN you will find sports supplements to boost your performance from the Sport Series brand, and with quality guarantees tested by external laboratories.

Evowhey 2.0 whey protein

Los BCAAs o branched chain amino acids They are composed of three essential amino acids: leucine, valine, and isoleucine. Evowhey Protein 2.0 offers an excellent source of BCAAs in each serving.

Evocarbs 2.0 Carbohydrates

A vegan powdered food preparation, based on carbohydrates and electrolytes to contribute to a more specific nutrition.

Bibliographic Sources

• Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
• Gleeson, M. (2008). Dosing and efficacy of glutamine supplementation in human exercise and sport training. The Journal of nutrition, 138(10), 2045S-2049S. https://academic.oup.com/jn/article/138/10/2045S/4670126
• Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. The Journal of Strength & Conditioning Research, 17(4), 822-831. https://journals.lww.com/nsca-jscr/Abstract/2003/11000/Effects_of_Creatine_Supplementation_and.40.aspx
• Lacey, J. M., & Wilmore, D. W. (1990). Is glutamine a conditionally essential amino acid? Nutrition reviews, 48(8), 297-309. https://academic.oup.com/nutritionreviews/article-abstract/48/8/297/1834294

Continue reading related content:

Take with other supplements – 100%