How to Combine Creatine and Glutamine efficiently

How to Combine Creatine and Glutamine efficiently

Would you like to take your performance to the next level? Then, you need to combine glutamine and creatine. It is no surprise that they are two of the most popular supplements in fitness and many sport disciplines. Together with protein, they make the trinity of sport supplementation according to the experience of athletes. Would you like to find out more about this incredible combo and all it has to offer?

Glutamine for the post-workout recovery

Benefits of the Creatine and Glutamine combo

Even though each one of these supplements provides a series of important benefits on their own, combining them is even better.

In fact, did you know that they will help you lift more weight in every exercise, make you feel less tired and shorten the recovery? And if you thought that was all, you are wrong because you will also feel more motivated than ever!

In this particular case, we are going to use both supplements at one of the most important moments of the physical activity: the Post-Workout.

Gym Workout

Benefits of Creatine

Currently, creatine has become the most popular supplement in sport supplementation. This is all due to decades of studies and the experience from athletes who have tried it.

Some of its main benefits are:

  • Strength gains
  • More resistance
  • Less tiredness and fatigue
  • More muscle mass
  • Shorter muscle recovery

If you analyze its benefits, it will not take you long to figure out that it is precisely what weightlifters look for.

Moreover, it is one of the most affordable supplements in the market, which is why its price-quality is excellent.

Are you still wondering what is creatine used for? Find out more info in the link…

Creatine and runners

Benefits of Glutamine

Glutamine is a conditionally essential amino acid that the body can produce, just like creatine. However, some circumstances require more glutamine than what our body can produce, such as weightlifting.

This happens because glutamine is the most abundant amino acid in the muscle tissues. Therefore, when we do weightlifting its levels drop considerably, which is when glutamine supplementation comes into play.

Glutamine provides many benefits, but we will mention the most relevant for sports in general:

  • Supporting the muscle recovery
  • Helping to heal wounds
  • Shortening the recovery after an injury
  • Preventing the muscle catabolism
  • Helping to regenerate tissues
  • Improving the intestinal transit
Above all, we need to focus on its ability to “prevent muscle catabolism“. Perhaps you already know what it is, but just in case, it is when the muscle breaks down.
But, what is the cause of muscle catabolism and why is it the number one enemy of weightlifters?

That is quite simple: When you do weightlifting, your objective will be gaining muscle massCatabolism is precisely just the opposite, it is a loss of muscle mass.

Creatine and Glutamine

The catabolism is due to several factors: the workout, very restrictive diets, a bad diet, lack of exercise, stress, etc.

A very common objective in fitness is lose fat and tone the muscles. To do so, it is necessary to follow a hypocaloric diet that can cause muscle catabolism due to the lack of nutrients and calories.

Our body needs energy to function, if it does not get it from the diet, it will take it from the tissues, like muscle mass.

Taking glutamine will help you repair the damaged tissues, shortening the recovery and avoiding making matters worse.

Creatine + Glutamine

The idea is to take advantage of both supplements to the fullest. Therefore, you will have to take the following doses of each supplement:

  • Creatine -> 1g per 10kg of body weight
  • Glutamine -> between 5-10g
In the case of creatine, we have skipped the loading phase and taken the maintenance dose directly. You can adjust the dose of creatine to 0.1g per kg body weight.

Another advantage is that you can take both supplements together in the same shaker.

How to combine Creatine and Glutamine?

As we have previously mentioned, the experts suggest taking it as a post-workout drink. Therefore, you can also combine them with a Whey Protein Isolate.

Another choice would be to mix Carbohydrates + Creatine + Glutamine, specially those who do exercise more than once a day. In addition, combining Glutamine and Carbs will help you lower the blood ammonia levels caused by the physical stress of the workout.

Who can benefit from this stack?

A stack of Creatine Glutamine is highly advisable for any athlete who does high intensity physical exercise in order to improve the recovery. For example, weightlifting or other circumstances.

These are some of the cases when this supplementation will work best:

Endurance Training

Glutamine can improve the intestinal permeability syndrome. This condition can be caused by prolonged or high intensity activities that produce a series of reactions on organs or systems. In the end, it can cause pathologies like the one we have just mentioned.
Quite often, there are cases of stomach discomfort or gastrointestinal problems among endurance athletes who experience nausea, diarrhea or even bleeding. In these cases, it is strongly recommended to see a doctor. Glutamine has an added benefit for the cells of the small intestine.

Low Carb Diet

Glutamine helps to recharge the glycogen deposits after the workout when we lack carbohydrates or if we are following a low-carb diet.
On the other hand, using creatine during cutting phase can improve our physique, if we are talking about someone who is looking for an esthetic effect. This will be mainly due to the water retention caused by the creatine at the intracellular level. In this case, the person will achieve the famous “bulky muscles”.

Explosive and Strength Activities

Some of these disciplines are sports such as CrossFit, Weightlifting, Athletics (including both Sprint, Middle Distances, Marathon), Collective Sports ( Football, Basketball, Handball…), and/or Individual Sports (Contact Sports such as Boxing or Taekwondo, Rowing, Tennis…)

Well, it has been proven that Creatine and Glutamine are capable of improving the performance in many sport disciplines. Specially in those that involve a big effort for a long time.
Creatine and Glutamine Supplementation
There is no doubt. Creatine + Glutamine works. You just have to test your ideal dose and see how your performance improves. Are you ready? 

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About Javier Colomer
Javier Colomer
Under the motto “Knowledge Makes me Stronger”, Javier Colomer clearly expresses his intentions to share his knowledge and experience within the world of Fitness. His BPT training system is proof of this.
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