the body builder as this means you will be able to work harder and longer losing fat and building up muscle. Creatine is safe for most everyone to take with the exception of people with renal issues. Doctors are even beginning to endorse creatine which is generally unheard of with supplements. Many people like to take their creatine in a shake as it most often comes in the form of powder. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. It is generally a good idea to have your creatine after you workout so that the glycogen in your body is replenished and recovery can be enhanced.
Glutamine Another popular supplement among body builders is glutamine. Glutamine is a non-essential amino acid that is produced naturally by the body. Sixty percent of glutamine is found in the skeletal muscles. The remainder is in the lung, liver, brain, and stomach tissues. Over 60% of our amino acids come in the form of glutamine. Under normal conditions, our body can produce more than enough. However, during times of stress, glutamine reserves are depleted and must be replenished through supplementation. This includes stress that the body is under during periods of exercise. If you have too little glutamine in your system, it can result in muscle loss. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. You have to have a positive nitrogen balance in order to gain muscle mass. Creatine is also thought to prevent sickness, promote healing, prevent sore muscles, and speed up growth hormone production.
The typical American diet provides 3.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Many people are choosing to supplement daily due to the long growing list of benefits. Research shows levels of supplementation from 2 to 40 grams daily. Two to three grams has been found to help symptoms of queasiness. This two to three gram dosage used post workout builds protein, repairs and builds muscle and can induce levels of growth hormone found in the body.
