"Glutamine v/s Creatine. Unlocking the Best Muscle Recovery Supplementation in the Easy-Breezy Way!"
- Mohammed Javed
- Aug 27, 2023
- 2 min read
Glutamine is a non-essential amino acid that plays a crucial role in various physiological processes, including protein synthesis, immune system function, and gut health.
This is like a helper amino acid that your body already makes.
You'd take around 5 to 10 grams a day, split into a few doses.
Good things: It helps your immune system and keeps your gut (stomach) healthy. It's also a sidekick for making muscles and stopping them from breaking down.
Supports immune system function.
Aids in maintaining gut health and integrity.
Involved in protein synthesis and muscle growth.
Can reduce muscle breakdown during intense exercise.
Not-so-great things: It might not make your muscles grow a lot by itself, and for some, it could lead to a bit of a grumbly tummy.
Glutamine supplementation may not significantly enhance muscle growth.
Some individuals may experience gastrointestinal discomfort.
Not everyone may require glutamine supplementation, as it's a non-essential amino acid.
Muscle Recovery and Gut Health:
Glutamine gets a thumbs-up for helping your muscles bounce back after exercise and for keeping your gut happy and strong.
Creatine
Creatine is a naturally occurring compound that helps supply energy to cells, especially muscles. It's stored in muscle cells and converted into phosphocreatine to regenerate adenosine triphosphate (ATP), the primary energy currency of cells.
In easy words - Think of it as your muscle's energy battery pack.
You start with a 'loading phase' of about 20-25 grams a day for a week, then keep around 3-5 grams a day.
Cool stuff: It gives a boost for quick, intense activities like lifting heavy weights or going all-out in a sprint. Plus, it helps muscles hold onto water, which can make them grow.
Supports muscle cell hydration, which can contribute to muscle growth.
May lead to increased muscle mass and strength gains
Keep in mind: Not everyone feels its magic, and for a few, it might make them hold onto water and feel a bit funny in their stomach.
Can cause water retention and minor gastrointestinal discomfort in some cases.
Muscle Recovery and Gut Health:
While not directly related to muscle recovery or gut health, improved exercise performance from creatine can indirectly contribute to better muscle recovery
So What do you think which is best for Muscle recovery?
Creatine
Glutamine
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