How To Use Creatine and Glutamine

Posted in: Sports Nutrition  on Wednesday, August 20, 2008
By Clark Bartram

How To Use Creatine and Glutamine
Q: I use Max Creatine and Max Glutamine as well as High 5 protein. I use Max Creatine before I workout, but do I also have to use creatine on my off days? Should I also use glutamine on my off days as well or only before I workout and after?
Spencer

A: For Max Creatine, take 5 to 6 grams, 2 to 3 times daily. For the best results, load during the first week by taking 5 to 6 grams, 3 to 4 times a day for the first week. Then continue to take at least 15 to 20 grams daily, preferably in 2 to 3 doses. As far as glutamine is concerned, this is a product I feel everyone should take. Glutamine keeps the body from entering into a catabolic state. This is where the body actually feeds on muscle for energy. Glutamine, in short, will block this process from happening and help you reap, and more importantly, maintain the benefits of your work in the gym. Drink plenty of water, at least one gallon per day, while taking these products. Take glutamine on off days as well, possibly before bed and, of course, immediately after training.

Lifting For Shape, Not Size
Q: I’m a girl who has just started lifting and I don’t want to "get big."  Should I lift light and do a lot of reps?
Anne Fagan
Carlsbad, Calif.

A: This has been a question of much controversy, not really for training professionals, but more amongst semi-educated workout enthusiasts. The answer lies in the fact that the average male has 10 times more testosterone than the average female. If you are the norm, your fear of "getting big" won’t materialize. Having said that, I suggest you train within the generally accepted hypertrophy zone, which is 8 to 12 reps. We all need to gain muscle mass simply due to the fact that eventually our bodies will begin to atrophy with age, so the more overall mass and strength we have the better off we will be in the long run. To make a long story short, high reps of 20 or more, is really not as effective as lifting a bit heavier with the recommended number reps. Don’t worry, you won’t "get big," just better!