How to Take Creatine with Glutamine Effectively

Sports supplementation, particularly with amino acids such as glutamine and creatine, is a topic of ongoing discussion due to the misuse of these products by some athletes.

In this article, we’ll teach you how to use the combination of glutamine and creatine effectively and safely to maximise their benefits as fuel and a source of protein.

What is the Right Dose?

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

• Creatine dose: It is recommended to consume between 3 to 5 grams daily or follow a guideline of 0.03g per kg of body weight, according to the latest study on effective creatine use.
• Glutamine dose: A daily intake of 5 grams is recommended, although up to 20 grams may be taken during high-intensity training.

It is advised to consult a sports doctor or nutritionist if you plan to increase the recommended daily dose of either product.

When is the Best Time to Take Glutamine and Creatine Together?

What Are the Benefits of Taking Creatine with Glutamine?

Together, these supplements work perfectly to enhance anaerobic performance and recovery. They are especially beneficial for low-carb diets, endurance training, and high-intensity sports.

Benefits of Taking Creatine and Glutamine Together

Incorporating creatine and glutamine into your supplementation routine offers several significant benefits for athletic performance.

Is This Combination Safe?

The combination of creatine and glutamine is safe when taken at the recommended doses.

Both supplements are scientifically supported in terms of their effectiveness and safety.

Make sure to follow dose recommendations and adjust them according to your personal needs to ensure safe and effective use.

Can They Be Combined with Other Supplements?

Professional athletes who consume the combination of creatine and glutamine often also include whey protein or carbohydrates in their mix. These additional ingredients can help provide extra energy and support muscle recovery after intense workouts.

At HSN, you’ll find sports supplements designed to boost your performance, backed by the quality guarantees of external laboratory testing.

You may find these combinations interesting:

• How to Take Creatine with Protein to Boost Performance
• How to Safely Take Creatine with BCAAs

Evowhey Protein Whey Protein

BCAAs, or branched-chain amino acids, consist of three essential amino acids: leucine, valine, and isoleucine. Evowhey Protein 2.0 offers an excellent source of BCAAs in every serving.

Evocarbs 2.0 Carbohydrates

A vegan powdered food preparation made from carbohydrates and electrolytes, designed to contribute to 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:

• How to Take BCAA and Creatine Together?
• Creatine Ethyl Ester: How Is This Type of Creatine Different?
• Take Glutamine Effectively with These Key Tips