When is the best time to take creatine and glutamine?

[the hammmer]

Also, what dosage should a 135 lb person take and when for each supplement

 

[Double D]

I am not sure due to your pounage, but I like to take my creatine 5 grams before a workout and 5 grams after. Glutamine 5 grams after a workout and right before bed 5 grams. As far as an off day I normally just take 5 grams of each. I guess it would make sense to take 10 grams of each on days off, but I dont.

 

[PWGriffin]

I am not sure due to your pounage, but I like to take my creatine 5 grams before a workout and 5 grams after. Glutamine 5 grams after a workout and right before bed 5 grams. As far as an off day I normally just take 5 grams of each. I guess it would make sense to take 10 grams of each on days off, but I dont.

I have heard that oral glutamine is pretty much a waste, due to the low oral bioavailability. The only positive double blind studies I've seen on the subject were tested on people with wasting diseases and/or were administered via IV. The bouble blind I did see where it was administered orally, the positives were insignificant.

Maybe some others here could find and post up some studies they've read that prove that wrong.

 

[Double D]

I have heard that oral glutamine is pretty much a waste, due to the low oral bioavailability. The only positive double blind studies I've seen on the subject were tested on people with wasting diseases and/or were administered via IV. The bouble blind I did see where it was administered orally, the positives were insignificant.

Maybe some others here could find and post up some studies they've read that prove that wrong.

I have heard that in the past year or so, but hell I have used it as one of my top sups for years now and I dont plan on quitting, unless I can really get some good hard evidence that proves it doesnt work. But then again you got to realize they are always trying to prove things wrong whenever it comes to sports supplements. I do believe whenever creatine came out they were trying to say it would kill your liver, and after years of me taking that I am still fine. But like I said find something that may prove it and I will take it into consideration.

 

[PWGriffin]

I have heard that in the past year or so, but hell I have used it as one of my top sups for years now and I dont plan on quitting, unless I can really get some good hard evidence that proves it doesnt work. But then again you got to realize they are always trying to prove things wrong whenever it comes to sports supplements. I do believe whenever creatine came out they were trying to say it would kill your liver, and after years of me taking that I am still fine. But like I said find something that may prove it and I will take it into consideration.

Effect of glutamine supplementation combined with resistance training in young adults.

Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T.

College of Kinesiology, University of Saskatchewan, Saskatoon, Canada.

The purpose of this study was to assess the effect of oral glutamine supplementation combined with resistance training in young adults. A group of 31 subjects, aged 18-24 years, were randomly allocated to groups (double blind) to receive either glutamine (0.9 g x kg lean tissue mass(-1) x day(-1); n = 17) or a placebo (0.9 g maltodextrin x kg lean tissue mass(-1) x day(-1); n = 14 during 6 weeks of total body resistance training. Exercises were performed for four to five sets of 6-12 repetitions at intensities ranging from 60% to 90% 1 repetition maximum (1 RM). Before and after training, measurements were taken of 1 RM squat and bench press strength, peak knee extension torque (using an isokinetic dynamometer), lean tissue mass (dual energy X-ray absorptiometry) and muscle protein degradation (urinary 3-methylhistidine by high performance liquid chromatography). Repeated measures ANOVA showed that strength, torque, lean tissue mass and 3-methylhistidine increased with training (P < 0.05), with no significant difference between groups. Both groups increased their 1 RM squat by approximately 30% and 1 RM bench press by approximately 14%. The glutamine group showed increases of 6% for knee extension torque, 2% for lean tissue mass and 41% for urinary levels of 3-methylhistidine. The placebo group increased knee extension torque by 5%, lean tissue mass by 1.7% and 3-methylhistidine by 56%. We conclude that glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.

 

[PWGriffin]

The purpose was to determine if glutamine supplementation would prevent a loss of lean mass in athletes during a 12-day weight reduction program. It was hypothesized that supplementation would spare lean body mass. Subjects (n=18) exercised and dieted to create a 4186kJ·day-1 energy deficit and a 8372 kJ·day-1 energy deficit on days 1-5, days 6-12, respectively. The glutamine (GLN) group (n=9) ingested 0.35 g·kg-1 body mass of glutamine while a placebo was administered to the remaining subjects. Body mass (BM), lean body mass (LBM) and fat mass (FM), were measured at days 0, 6, and 12. GLN and placebo groups both lost significant amounts of BM, LBM and FM. There were no significant differences between groups. The findings indicate little benefit for retention of lean mass with supplementation of glutamine during a short-term weight reduction program.

Glutamine supplementation did not benefit athletes during short-term
weight reduction
Kevin, J. Finn, Robin Lund and Mona Rosene-Treadwell

 

[Double D]

I've always heard it takes about 2 weeks for glutamine to be active in your body. I would like to see a study that was for about 6 months. See any of those? I mean hell if it doesnt work, then it would save me money.

 

[PWGriffin]

I've always heard it takes about 2 weeks for glutamine to be active in your body. I would like to see a study that was for about 6 months. See any of those? I mean hell if it doesnt work, then it would save me money.

Glutamine is already highly active in your body....it's the most abundant amino acid in your body.

The first study posted was a 6 week study.



Lots of supps you take now have glutamine in them. There's glutamine in the creatine supp I use. I would never buy it seperately and add it to a shake or whatever.

 

[Martinogdenbsx]

I have heard that oral glutamine is pretty much a waste, due to the low oral bioavailability. The only positive double blind studies I've seen on the subject were tested on people with wasting diseases and/or were administered via IV. The bouble blind I did see where it was administered orally, the positives were insignificant.

Maybe some others here could find and post up some studies they've read that prove that wrong.

tell that to go-pro