Both creatine and L-glutamine are amino acids that are available in supplemental forms. Each offers its own proposed benefits, but both are designed to help in the muscle-building process. This is the reason they're commonly used by bodybuilders or any adult looking to build and/or maintain lean muscle mass. Before trying these supplements, check with your doctor for dosing instructions and to see if they're right for you.
Creatine
Creatine is made by your body inside the liver and is also ingested when you consume meats and fish. According to the University of Maryland Medical Center, creatine may benefit strength-training athletes but does not appear to benefit endurance athletes. Creatine is stored in your muscles until your muscles need a burst of energy, such as during a heavy weightlifting session. In essence, the creatine allows you to do more repetitions than you could otherwise.
L-Glutamine
Also simply referred to as glutamine, L-glutamine is made by your body and is the most abundant amino acid in your body. It has many uses, but in terms of muscle development, glutamine helps to reduce muscle wasting during a resistance training program, and it may also be able to help in the muscle recovery process following each workout. Glutamine supplements are not needed by the average person, but when you take part in high-intensity physical activity regularly, extra glutamine may be necessary.
Safety
Creatine and glutamine supplements can be consumed together and even mixed together as a post-workout drink. In fact, many protein powders on the market contain levels of creatine and glutamine to maximize muscle growth and recovery. Do not mix either supplement in hot drinks because the heat can diminish the effects of the amino acid. University of Maryland Medical Center says glutamine is generally safe to take except for those with kidney or liver disease. It states creatine may negatively interact with certain medications, such as NSAIDs, caffeine/diuretics and any medications treating kidney disease or gout.
Doses
Creatine is consumed in two phases. The first phase lasts five to seven days, and it involves consuming 20 g of creatine in 5 g increments each day. After the first week, you'd consume 2 g to 5 g of creatine for up to six months at a time. Studies have yet to show the safety and efficacy of long-term creatine use. A 2003 study published in "The Journal of Strength and Conditioning Research" found that 4 g of glutamine taken along with creatine helped participants improve body composition, vertical jump and cycling performance compared to participants who consumed none of the supplements.
References
- University of Maryland Medical Center: Creatine
- University of Maryland Medical Center: Glutamine
- "Journal of Strength and Conditioning Research"; The Effects of 8 Weeks of Creatine Monohydrate and Glutamine Supplementation on Body Composition and Performance Measures.; Lehmkuhl M.; et al.; Aug. 2003
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