In this short text we will explain how and how to take protein, creatine and glutamine and how to get the most out of them.
Protein , creatine and
Combining and consuming these proven supplements is often a real problem and confuses many exercisers, especially creatine and glutamine intake. Namely, there is a large number of conflicting studies that indicate that creatine and glutamine compete against each other for cellular transport and absorption. This research is based on the fact that both creatine and glutamine use sodium for transport in order to be absorbed in the body, which means that there is a possibility that one of the supplements will be absorbed in larger or smaller amounts than the other. Although there are many theories as to whether this is true or not, you can easily get around this problem by simply moving the time of taking supplements. This is our recommendation:
It is best to take it half an hour before training and immediately after training. For even better results, mix it with protein half an hour before your workout and right after your workout. This way of taking it will put the muscles in an anabolic state (muscle building state) and help prevent catabolism (muscle breakdown) after training. In addition to these two servings, you can add another one at any time during the day. Our recommendation is to take about 20g a day in the filling phase and about 10g a day in the maintenance phase.
Glutamine should definitely be taken at bedtime. Numerous studies have shown that taking 5g of glutamine at bedtime significantly raises growth hormone levels. In addition to this, a great time to take glutamine is immediately in the morning after waking up, when you have not taken any nutrients into your body for 6-8 hours. This way of taking it will significantly contribute to your recovery after a hard workout.
Getting enough protein is very important. What we’ve done here is make the order of protein intake by importance, so depending on your budget you start from the top of the list. It would be advisable to take protein at least in the first two times, while it would be ideal to take it in all four.
- AFTER TRAINING: The most important time to get protein is right after training, when your muscles need nutrients to recover and grow muscle.
- IMMEDIATELY BEFORE SLEEP: since you will sleep 6-8 hours and during that period you will not be able to take protein, it is necessary to take it before bed and thus minimize catabolism.
- IMMEDIATELY AFTER WAKING UP: The same rule applies here as in the above case. Your body has not received any nutrients for 6-8 hours and it needs protein.
- HALF BEFORE TRAINING: in this way you open the so-called an anabolic window that will provide your muscles with the nutrients they need and reduce catabolism during and after training.