I am extremely lazy about commercial supplements and very big on just eating a lot and correctly (ie 90% healthy, 10% whatever) with large amounts of vitamins/minerals/fish oil. So I have a container each of glutamin and creatine that I bought like 3 years ago (not kidding). They are from Optimum Nutrition, and I bought them because they are simple and cheap.
So when I actually remember to do this, I: 1. Put 3 teaspoons (~15 g) of glutamin in my liter of milk. Your favorite beverage will vary 2. Put 1 teaspoon (~5 g) of creatine in a glass of milk post-training.
Again, I am super lazy about doing this. In fact, I really doubt I'll be ordering more creatine. I'll probably order more glutamin, though.
NOTE: I stole the glutamine serving recommendation from Gary, so he'll know more. Gary has read a ton on creatine studies and has adamantly said that the most you want to consistently ingest is 3g/day.
5 comments:
Phil,
How do you cycle/use creatine and glutamine? What brands do you buy and how many servings do you take? Thanks for the advices.
Brent, I will give you the good advices!
I am extremely lazy about commercial supplements and very big on just eating a lot and correctly (ie 90% healthy, 10% whatever) with large amounts of vitamins/minerals/fish oil. So I have a container each of glutamin and creatine that I bought like 3 years ago (not kidding). They are from Optimum Nutrition, and I bought them because they are simple and cheap.
So when I actually remember to do this, I:
1. Put 3 teaspoons (~15 g) of glutamin in my liter of milk. Your favorite beverage will vary
2. Put 1 teaspoon (~5 g) of creatine in a glass of milk post-training.
Again, I am super lazy about doing this. In fact, I really doubt I'll be ordering more creatine. I'll probably order more glutamin, though.
ON Glutamine
ON Creatine
NOTE: I stole the glutamine serving recommendation from Gary, so he'll know more. Gary has read a ton on creatine studies and has adamantly said that the most you want to consistently ingest is 3g/day.
In my opinion, all the good supplements are banned. You're better off spending your money on food.
Well put, Jake. The possible exception to this is creatine, but I think thats a 1-2% difference at best. Improving your diet/sleep will matter more.
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