How to Efficiently Combine Glutamine and Creatine
The world of supplementation generates thousands of controversies among athletes, doctors, and amateurs, as a result of the misuse that many inexperienced individuals make of this type of product.
Therefore, if you have opted for glutamine and creatine consumption, you should know all the essential information about these supplements before taking them.
If you have come this far, it is probably because you are looking for information about creatine and glutamine. And that is precisely what we are going to leave you with below:
What is glutamine?
According to the scientific definition, glutamine or l-glutamine is the most abundant non-essential amino acid in our muscles and participates in the composition of proteins.
The fact that it is classified as a "non-essential amino acid" means that the body itself can synthesize it from amino groups present in food, and in certain situations, such as oxidative stress affecting the muscles, it is necessary to take glutamine supplements to counteract possible muscle damage.
It is precisely this ergogenic effect that increases muscle power that bodybuilders seek when they take glutamine.
Severe trauma, a burn, or even surgeries are situations that can cause stress that produces a demand for glutamine by our body.
If this demand is not met, muscle mass will start to decrease and suffer visible deterioration.
In addition, the high levels of nitrogen contained in glutamine are ideal for regenerating muscle tissue and recovering after a workout. Hence, glutamine is ingested after training to accelerate muscle recovery.
How to take glutamine?
It is crucial to learn how to take l-glutamine because when taking any supplement, you need to know how to do it in order not to take more than you should or avoid taking useless amounts.
First of all, it is fundamental to note that glutamine is present in animal proteins, so if you have a well-balanced diet that keeps your glutamine levels correct, it is not necessary to take additional supplements.
But if you are vegan, do not eat animal protein, or have low levels of glutamine due to intense workouts, then you can buy it as a dietary supplement.
When taking it, keep in mind that the recommended daily dose for an adult who performs an intense workout is about 25-30 grams.
However, these are general figures, since the dose of glutamine your body needs will depend on your body weight and the amount and type of exercise you do, so it is best to consult a nutrition specialist or your endocrinologist.
What is creatine?
Creatine is an organic acid present in the muscles and nerve cells of any living being. It can be synthesized from arginine, glycine, and methionine, and its main function is to provide energy to muscle fibers.
Creatine is considered a beneficial anabolic for athletes who perform high-intensity exercise.
This is due, as is the case with glutamine, to its ergogenic properties and the fact that it reduces recovery periods.
In short, with creatine, it is possible to improve anaerobic energy and perform repetitive loads or exercises with a recovery period that is shorter than standard.
According to studies carried out by creatine distributors themselves, exercise reduces creatine and phosphocreatine reserves due to the consumption of ATP in the muscles (anaerobic exercise). The immediate consequence is the onset of muscle fatigue.
However, with creatine supplementation, it is possible to increase the time of anaerobic exercise and reduce the subsequent muscle recovery time.
Hence, creatine supplementation is widely used by athletes who practice anaerobic exercise and less in the case of runners or aerobic athletes.
In addition, the effects of creatine can be enhanced when combined with taurine, carbohydrates, or other amino acids such as glutamine.
You can get creatine through the consumption of fish, meat, eggs, dairy, and other animal products, but you can also do it through supplementation.
Combining glutamine and creatine: how to take them together?
If you want to take advantage of the benefits of glutamine and creatine by combining their consumption, then you must do it correctly.
The general recommendation for mixing glutamine and creatine and knowing what dose you should ingest may vary depending on your body weight and the type of exercise you do.
Therefore, you can calculate your mixed dose at the rate of 1 gram of creatine per 20 lb body weight and 5-10 grams of glutamine.
Professional athletes who ingest this mixture also include whey or carbohydrates, but this is more common in athletes who perform more than one workout a day.
In short, creatine and glutamine in supplements generate vital benefits in the maintenance of anaerobic activity and in post-workout muscle recovery, which is why athletes who perform intense training sessions daily take them into account in their diet.
They are also recommended in cases of low-carbohydrate diets, in endurance training, or for athletes performing power activities such as athletics, weightlifting, boxing, tennis, rowing, and even soccer, basketball, or handball, among many others.