Creatine vs Glutamine - Part 7 - Final Comparison
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<< Part 6 - How Much Do I Take and When? <<
So this is what it's come to; we have to decide which supplement is better. We went over the basics for both, so this shouldn't be that hard.
If you had to choose right now, which would you pick: creatine or glutamine? I don't really know which I would choose myself, so let's do a little point-by-point comparison.
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Final Comparison
Creatine and glutamine are both pretty handy supplements. Both are created naturally in our bodies and can hold off muscle catabolism. You can get by on your natural body stores of creatine alone, but if your body is running low on glutamine it'll break down your muscle protein. So to me, that'd make glutamine supplementation a little more important. (Creatine: 0, Glutamine: 1) But, glutamine is in more food sources than creatine. So in terms of needing to use a supplement, creatine would win this one. If you eat a healthy diet, you're probably already getting 5 - 8 grams of glutamine daily from your food alone. (C: 1, G: 1)
Both creatine and glutamine provide energy to your body. Creatine gives energy to your muscles and glutamine gives energy to your immune system and helps replenish your glycogen stores. Since you're supplementing to boost your performance in exercise, I think I'll probably give this one to creatine. It gives your muscles extra energy for explosive movements. (C: 2, G: 1) You most likely will have food in your stomach while you exercise and won't be relying much on your glycogen stores for energy.
Both supplements can volumize your cells and speed up recovery. Creatine will make your muscles look more pumped up and full from water retention. Not only that but, it'll also enhance hypertrophy and make your muscles even bigger. (C: 3, G: 1) The water retention from creatine might make you look bloated and your muscles feel softer. Since you may not notice either, we'll only give glutamine half a point. (C: 3, G: 1.5)
You'll have big gains at first with creatine, but those gains won't be consistent after a while. This is why it's recommended to cycle your creatine supplementation. Your gains will be more consistent with glutamine; there's no need to cycle on and off or to go through a loading phase. (C: 3, G: 2.5)
Both supplements can inhibit fat loss, but glutamine will boost your growth hormone. A small dose of 2 grams on an empty stomach will raise your growth hormone levels by 400%! (C: 3, G: 3.5)
Creatine can lower your cholesterol. Not only that but it will also hold off lactic acid build up and may boost your memory. That means you can lift harder and longer in the gym without that burning feeling in your muscles holding you back and you might have a better chance of remembering the cute personal trainer's phone number. (C: 5, G: 3.5)
Glutamine will keep your nitrogen levels in balance. It also seems that people like glutamine more; it's not banned anywhere and its use isn't frowned upon in competition. That doesn't really mean it's any better of a supplement so we'll only give it half a point for that and a full point for the nitrogen. (C: 5, G: 5)
Neither supplement is stable unless stored in their dry powder form. Plus there are really no real side effects with either if you use the proper dosages. It does seem that glutamine has less documented risks though, so we'll give it another half point. (C: 5, G: 5.5)
It's so close; both sides are putting up a good fight! So let's get to what really matters most. How much are these supplements going to cost? Prices are going to vary by brand and by store, but I did some research on the internet so you didn't have to. I was a little surprised to find that I could get creatine slightly cheaper per gram than I could get glutamine.
If you go through a loading phase with creatine, you're looking at 385 - 630 grams you'd need for two months. That depends on your size and how many grams you'd take for your maintenance dosage. If you don't do the "loading" for the first week, you're looking at consuming 280 - 560 grams of creatine in two months. So, if you bought this 1000 gram jug I found (with shipping included), it would cost you around $8.74 - $14.30 for two months with a loading phase. Without that initial week of loading, it'll only cost you around $6.36 - $12.71 for those two months.
You already know there's no reason to load up on glutamine, but you may require a larger daily dosage per gram compared to creatine. If you only take 5 grams a day then you'll only need 280 grams of glutamine for two months. But, if your body's under a lot of stress, then you may be taking around 15 grams a day. Then you'd need 840 grams of glutamine for two months. If you buy the 1000 gram jug I found, you're looking at spending anywhere from $7.44 to $22.31 for two months of supplementation.
AND THE WINNER IS...
...creatine, by way of decision! That was a close call, but you don't have to trust my judgement; the number of benefits for both are almost too close to call. Spend a few hours on the internet and do your own research, just make sure you're getting your information from reliable sources. Or better yet, read a book.
Both supplements are beneficial, so try them out and see which works best for you. I've used them both separately and at the same time. You can even find some supplements that have a good dosage of both creatine and glutamine in them. I hope, at the very least, you learned something from this series of articles and can use your knowledge for gains in the future.
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L-GLUTAMINE 300g/.66lbs Pharmaceutical grade powder
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GLUTA-PEP 10X POTENT L-GLUTAMINE LEAN MUSCLE MASS BCAA
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2x GLUTA-PEP 1500mg 90 caps L-Glutamine FREE SHIPPING
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CREATINE MONOHYDRATE 1000g - PHARMACEUTICAL, MICRONIZED
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Kre-Alkalyn 240 Caps Creatine NO BLOATING Krealkalyn
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Gaspari Super Pump 250 Superpump Creatine NO2 1.76lbs
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Comments
Absolutely brilliant! In depth analysis and written in such an easy-to-read way!! Really has helped, although im still undecided yet as to which to go for although it really helps to know the pros and cons of both!
Thanx very much!
Thanks! I have used both in the past without truely knowing what both actually did for me. Now I know what the benefits are and also exactly how much I can/should take.
You forgot one thing about Glutamine. The effect isn't instant as it takes anywhere from 60-90 minutes for your HGH levels to increase. For maximum results, you'd probably want to take the glutamine about an hour before you workout so that elevated levels of HGH are present shortly after or during the tail end of your workout.
That is some good information. Last year for football i took creatine and found out it was very effective in getting strong quick. This year for football im going to take creatine again. Since it works better when you cycle, when im on my 3-4 weeks break off it im thinking of taking glutamine during those times. If anyone finds out some more good information about taking both at the same time, that be very helpful.
Thank you
here's something major you missed about creatine: IT DOESNT WORK FOR EVERYONE. around 25% of people experience ZERO RESULTS from creatine. however, 100% of people experience results from glutamine. This makes glutamine the clear winner for everyone.
Nice job on the comparison. But, really it is fine to take both at the same time. If you buy them online almost everyone can afford to supplement with both. I reccomend www.trueprotein.com This is a great website with the best value I have found. The community on the forums here is awesome as well. Again, very nice comparison.
Nice review I really liked it, though most of it I already knew its good to go over it once in a while, I used creatine for about 3 months and gained 30lbs so I can tell by experience that it really works
creatine is a great supplement but it has 1 big drawback..... after you stop taking it you lose quite a bit of water weight causing you to look and feel a bit smaller in the mirror, and after an activity that causes you to sweat a lot it can have the same effect since your sweating out the extra water your body is holding
ive never supplemented glutamine but if can give me the same results that stay with me ill be satisfied
I'm glad you guys liked the comparison and some of you are also adding some good points about both supplements so I hope that people take the time to read your comments.
Good article, thanks for info.
Very useful information
great dude! just what I was looking for.
Great info man... is it ok if I use both ? would it be too much ?
Could it be creatine 45 mins before workout and glutamine right before bedtime ?
Hey Carlos, of course you can use both! I use to back when I'd use supplements and some supplements actually have both creatine and glutamine mixed in them.
And yes those would be good times to take them.
thanks Bendo.. I'll let you know how it goes
brilliant work that is what i was looking for ....
Thanks Anis and everyone else, I'm glad you're getting something out of my blogs! I'll try to write more once I get time to.
hmmm it seems it wasn't what i heard from a body builder at my gym. he said not to take both at the same time because they would cancel each other out. However look at all of this im guessing he is wrong.
Hey Big man, I've never heard that but I'm no scientist.. I still made great gains whenever I took them both at the same time. Not sure why he thinks they'd cancel each other out but you can ask him.
bendo thx for answering. yhea was curious if anyone knew anything else about it but yhea ill see him tomorrow and ask and yhea nice guide man.
Yeah it looks like this is a bogus claim that's being repeated to many other people, Big man.. but it's definitely ok to take them together, not sure how that rumor started
Great comparison .thnx bendo
No problem Paranoid.. glad you got something from it!
Ave been using creatine mono with some measurable result, but i can say some creatine are way superoir and improved than others, i wonder what kind of UNIVERSAL STORM CREATINE is made of, it works like magic-u'd think you are on testosterone, try it, am not advertising it, am talking from experience. that stuff works quick quick
Yeah Vinie not all creatines are created equal!
Universal Storm Creatine says it has 4 types of creatine. A 5000 mg combo in each scoop. They have something called the Tricreatine Matrix (Creatine Gluconate, Creatine Orotate, Creatine AKG), then Di-Creatine Malate, then Creatine Monohydrate and then Magnesium Creatine Chelate.
I've never used it but it seems Vinie isn't the only one that likes it.. It has an 8.2 out of 10 on bodybuilding.com.
Yes,good point. But in my opinion L-Glutamine is the winner. Theyre are no side effects of taking and it increases your metabolism, muscle recovery, strength, endurance, and gain REAL solid muscle from hard work. Down the road glutamine is a tremendous payoff what with e physical features. Creatine is just to damn hard on your kidneys. However, I think all lifters like me deserve a break from glutamine and creatine. About 1-1.5 weeks off every now and then get back back on it to see more gains and jolt your body. Thats the problem with lifters today. They want to make gain in all fields with muscle strength, endurance, and hardcore Jay Cutler look. But, your body gets used to the same routine you put it through with eating, lifting, supplements, etc. If anyone reads this, take both at the same time. Glutamione first, since glutamine diminishes and destroys the creatine if you take both at the same time. Anyone want to know more just ask. Thanks for the article too. It was very informative instead of those other blogs.
I agree Kiefer, you need to change what you're doing to continue to progress.. and if you want to look like Jay, I'm sorry you can't do it without 'roids.
thank you very much for this useful information
Glad you got something out of it Garry!
fantastic info. thx for doing the resaerch and sharing it in cyberworld....good on ya...cheers
No problem mikeo!
Thanks for this, there's so many crap supplements out there!
I agree Kate! There's very little I'd take if I got back into taking supplements.
Very nice information. I have ordered both creatine and glutamine from bodybuilding.com, and it just arrived about 2-3 days ago. I have so far took about total: 30-40 grams of creatine and the same with glutamine. Just from this small dosage, I am now lifting, pulling, and pushing more weight in the gym. I am very glad I ordered this stuff. Anyone thinking of trying creatine or glutamine; I HIGHLY recommend trying it out. For the muscle, strength, size, and health benefits, the purchase for both is definately worth it, especially if you buy it for a great deal.
Good luck EVERYONE on your muscle gains. Cheers. :)
Great article! I have been using creatine and glut for a while and love them both. I have used creatine for a long while and just started using glut recently and love it. I'm no big body builder nor am I trying to be, I feel like glut really keeps the lean muscle building when I cycle off creatine..... Question? I know you said not to mix the creatine for more than a few hours before taking it... what about glutamine? I take it in the morning in night right after mixing but I usually have 5 grams in my water I drink in the middle of the day. Is that being dissolved with no effect? Thanks again.. good info!
Thanks Hags! I haven't read anything about that being an issue with glutamine before, but someone correct me if I'm wrong. You should be alright if it's only in there a few hours before you drink it.
nice hub....thanks...
Thank you for this very informative article. I have been using creatine pretty regularly but have started training really heavy this week. I am hoping that starting glutamine will help me from getting so sore.
You're both welcome! I hope your supplementation can help you move on quicker too, David.
I noticed there was no mention of taking either the Creatine or Glutamine in any form other than powder. Is it possible to get these supplements in other more convenient forms, such as capsules or tablets. And, if so, how will it affect the user.
Yes you can take both in capsule form and it'd most likely affect you the same way. Just make sure it's creatine monohydrate; there's a lot of different creatine forms out there that aren't as good. So sure, straight glutamine or creatine monohydrate powder inside a capsule would be just fine if you don't want to mix it in a drink. Just be sure to drink a good amount of water when you pop the capsule.
i take a creatine/glutamine mix after i workout everyday and i feel much more energized and ive been noticing more rapid weight gain and strength gains. i went from incline benching 185 once to putting it up about 3 or 4 times in like 2 weeks id definitely try both if you can
They are a pretty good combination Don; I use to take both myself.
Glutamine in the News
- Subtle change dramatically reduces pathogenic potential of Huntington's proteinEurekAlert!4 hours ago
( Cell Press ) Scientists have identified a key molecular switch that may drive the onset of Huntington's disease (HD), an incurable neurodegenerative disorder that leads to severe disruptions in muscle coordination and cognitive function. The research, published by Cell Press in the Dec. 24 issue of the journal Neuron, enhances the understanding of HD pathogenesis and may direct new strategies ...
- Subtle change dramatically reduces pathogenic potential of Huntington's proteinPhysOrg5 hours ago
Scientists have identified a key molecular switch that may drive the onset of Huntington's disease (HD), an incurable neurodegenerative disorder that leads to severe disruptions in muscle coordination and cognitive function. The research, published by Cell Press in the December 24 issue of the journal Neuron, enhances the understanding of HD pathogenesis and may direct new strategies for ...
Creatine in the News
- User InfoRockers.it2 days ago
0 utenti e 3 Utenti non registrati stanno visualizzando questa discussione. After your ultraviolet cheeryredcasino attack it is everywhere in the softly of your creatine that you may have another one.
- User InfoRockers.it2 days ago
0 utenti e 1 Utente non registrato stanno visualizzando questa discussione. After your ultraviolet cheeryredcasino attack it is everywhere in the softly of your creatine that you may have another one.
Kaiser kid says:
2 years ago
Thanks. This is exactly what I was looking for.