Jane Bond

..but tbh i know nothing about them. can anyone advise me coz, i have a gym full of know it alls that are telling stuff and then contradicting it and i am a very confused girl!!!
how much should i take and when, would be really good advice if possible.

please ask if you need any info about moi!
thanks in advance

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[1stHssr]Batesy

I'm not really sure what they do but

to be honest, just google the products and do your research, it's what I do and as long as you read independant reviews, not adverts, you will be fine.

Pscarb

do a search on the forum we have a Q&A on creatine and some info on Glutamine

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andr0lic

Hey jane. You will no doubt see many varied opinions on here regarding glutamine and to a lesser extent creatine, so always remember, do what works and feels best for you! With that said, I have used both and recommend both, though glutamine to a lesser degree.

For you I'd recommend 5 grams of creatine monohydrate(the basic and still most popular form) per day with your first meal in the morning or with a post-workout shake(good to have some type of sugar in there preferably dextrose). if the monohydrate is giving you gastrointestinal stress or you aren't noticing a difference, then you may choose to try another popular form called creatine ethyl-ester. Take only 3 grams per day of this form in the manner stated above, and hopefully you should notice some increased strength and overall positive effect on your recovery/appearance.


Glutamine is debatably effective, but i have used it on and off for quite a few years to my benefit. If you want to take the measurements out of the equation, a good rule of thumb would be to take a heaping spoonful with a small amount of whey protein before cardio or a workout, and also another spoonful post-workout. Others will tell you it's ineffective - I disagree. i always notice improved energy and fulness when i take this supplement and it's especially nice because it acts as an alternate source of energy for working muscles instead of the muscles themselves.

Like I said, this is just my opinion, but hopefully it helps you in your supplementation regimen.


-Andy

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