Glutamine and creatine are two supplements that people consume for workouts. They are most commonly used to aid muscle recovery and energy in athletes. However, both substances are very different. So, why is supplementation required, and how are they used?
What Is Creatine?
Creatine is a chemical produced from amino acids in your body, as well as being found in meat and fish. It’s a quick source of energy for muscles, but during exercise, its depleted instantly. This results in a decline in energy. Supplementing your diet with creatine helps to increase stamina, muscle strength and size. However, its best for short bursts of exercise, rather than for long-distance sports or events.
What Is Glutamine?
Glutamine is the most abundant amino acid found in the body. Like creatine, glutamine can be produced in the body and while its typically a non-essential amino acid, it becomes essential when the body is under stress and strain. Glutamine can aid the healing process, boost the immune system, and help muscles to recover after exercise. Glutamine can be quickly converted into glucose, forming a source of energy for cells. Many athletes supplement with glutamine to aid sports endurance, as well as maintaining muscle mass and growth.
Glutamine VS Creatine: Which Is Better?
The best supplement for you depends on your requirements. If you intend on using creatine or glutamine for endurance, then creatine is considered to be highly effective in this regard. Creatine helps to stimulate a molecule known as adenosine triphosphate or ATP. This is the body’s main energy source, and what is required when the muscles energy stores are depleted during exercise. Studies have demonstrated that creatine supplementation has positive effects during short-term exercise. Creatine works best for sports, such as weight-lifting and high-intensity training.
Glutamine also provides energy as it can quickly convert to glucose and is known to reduce signs of stress. During exercise or stress, levels of glutamine decrease1, thus, the body requires extra glutamine to allow the body to function correctly. Furthermore, glutamine aids detoxification of the liver to convert ammonia into urea. Created by the breakdown of proteins, ammonia prevents energy production and leads to a lack of sleep. Therefore, by aiding energy levels and sleep, the body is better equipped for physical performance.
Studies have demonstrated that glutamine helps to increase recovery time after strenuous exercise as it aids the resynthesis of carbohydrates. Studies have also revealed that glutamine supplementation reduces muscle soreness after workouts, as well as aiding the immune system during heavy load training. On the other hand, studies have suggested that creatine supplementation has no effect on muscle recovery from resistance exercise. So, creatine’s greatest benefit appears to be boosting energy in short-term workouts.
Can Creatine And Glutamine Be Used At The Same Time?
Both creatine and glutamine (or L-glutamine) are safe be taken together or stacked. Many supplement brands offer both substances together. However, those new to supplementation can stack creatine and glutamine together.
How To Use Creatine And Glutamine In Your Regime
To use creatine and glutamine in your daily routine, consider taking them post-workout. The University of Maryland Medical Center suggests use creatine supplementation in two phases. The loading phase involves taking 20g of creatine per day in 5g doses for one week. This could include morning, pre-workout, post-workout and evening doses. The maintenance phase involves consuming 2 to 5g of creatine per day for as long as its recommended by your doctor.6 However, 6 months is the suggested time limit.
If you’re new to glutamine, start with 2-3 grams per dose, working up to 5 grams. Those familiar with supplements should consider taking 7 to 10 grams per dose. The University of Maryland Medical Center suggest glutamine is safe in doses of up to 14g per day.
Best Creatine Supplement With Glutamine
This 500g supplement workout powder is formulated with German creatine and glutamine using a patented manufacturing process to eliminate unwanted by-products and ensure purity. Use this product to promote recovery and strength during exercise. To blend, mix 2 scoops of powder (10 grams) with 8 ounces of water or your favourite beverage. With 50 servings per tub, each dose contains 5g of creatine and 5g of glutamine.
Other Notable Recommendations
This 10.7oz of powder by BodyTech contains creatine, glutamine and beta-alanine, offering great value for money. This unflavored powder is ideal for beginners and can be mixed with water or your favorite drink.
This supplement is formulated with L-glutamine, creatine and 5 other ingredients to aid muscle recovery, improve strength and muscle growth. The supplement contains no artificial colors or ingredients and is manufactured in a cGMP and NSF certified facility. Each scoop features 5 grams of glutamine and 3 grams of creatine. Mix one scoop with 10-16 ounces of water after your workout. This product offers a money back guarantee so if you’re unsatisfied, you can claim your money back.
This creatine monohydrate powder by Bulk Supplements is ideal for increasing your energy during workouts. The pure formulation contains 100 servings per 250g of product and offers great value for money. The vegan supplement is tested for purity and quality.
This pure glutamine powder by Bulk Supplements provides 400 servings per 1kg of product. Lab tested for quality and safety, this product can be stacked with creatine for enhanced results in boosting energy and recovery after workouts.
1. Hertz, L., Kvamme, E., McGeer, E.G. & Schousboe, A. (1983) Glutamine, Glutamate, and Gaba in the Central Nervous System, Alan R Liss Inc., New York
Product Images Sourced From Amazon.com