Glutamine and creatine are amino acids formed naturally within your body. Your body will typically produce enough of these amino acids for general health; however, strenuous exercise may deplete stores of both in the muscle tissue. Creatine and glutamine are available in supplement form, and some supplements contain both amino acids. It can be beneficial to take both supplements together, but only in circumstances that warrant the use of both, such as bodybuilding or strenuous exercise. Don't take either supplement without first consulting your doctor.
Purpose
The kidneys, pancreas and liver produce creatine. The creatine is then stored in the muscle tissue. It's used during intense exercise, such as when lifting weights, to provide additional energy to the muscle. The result is you can do an increased number of repetitions. Glutamine is the most abundant amino acid in your body, according to the University of Maryland Medical Center, UMMC. Like creatine, strenuous exercise depletes stores of glutamine. Supplements can help restore glutamine in the muscles. The function of glutamine supplements is to aid in the muscle recovery process.
Safety
According to UMMC, there are no risks associated with taking glutamine with creatine. However, each supplement carries its own risks and there are possible interactions you should know about. Don't take creatine if you take NSAIDs, excessive caffeine, diuretics, tagamet or medications used to treat gout. Healthy adults and children aged 10 to 18 can safely consume up to 14 g of glutamine per day, according to UMMC. However, it may interact with cancer drugs. If you have kidney disease, avoid glutamine supplements.
Benefits
Combining glutamine and creatine offers muscle-building benefits over not taking either supplement and working out at the same intensity. This is according to a 2003 study published in the "Journal of Strength and Conditioning Research," which found that consuming a mixture of creatine and glutamine daily improved power and lean body mass in participants. The eight-week study consisted of taking 0.3 g of creatine per kg of bodyweight and 4 g of glutamine per day.
Dosage
UMMC recommends consuming up to 15 g of glutamine per day in 5 g increments. Take it with food or cold liquids. Take 5 g of creatine up to four times per day for five to seven days with food or cold liquid. After the first week, decrease your intake of creatine to 2 g to 5 g per day. You can mix the glutamine and creatine together with food or a cold, non-acidic beverage if you'd like. Consult your doctor to set up a safe and effective dosing schedule.
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, Malone M, Justice B, Trone G, Pistilli E, Vinci D, Haff EE, Kilgore JL, Haff GG.; Aug. 2003
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