What Does Glutamine Do for the Body?
When you body needs more glucose as an energy source it will convert glutamine into glucose.  Your body also used glutamine to control blood sugar levels, improve mental function and maintain muscle mass.  Serving as a source of fuel for the cells lining your intestines glutamine plays an important role in preventing these cells from wasting away.  Glutamine is used by white blood cells and plays an important role in the immune system.  It has been known to reduce healing time after operations.

What is Glutamine Used For?
When used as a supplement glutamine is considered as a muscle mass enhancer as well as a “brain food” for body builders.  It has been known to be used by physicians to treat alcoholism, muscle wasting conditions and mild depression.  Other conditions which have been connected to glutamine use include pre- and post-surgery health, athletic performance, HIV support, immune function, preventing infection and gastritis.

How Much Glutamine Do You Need?
Most healthy people do not need to supplement with glutamine as long as they are getting a daily dose in their food intake.  The average diet will provide between 5 and 8 grams of glutamine a day.  Often used by bodybuilders to boost muscle mass, many boost this level to 10 grams or more with glutamine supplements.  People who need help controlling blood sugar may also benefit from additional glutamine.

Side Effects of Glutamine
Many people assume that naturally occurring products are free of side effects, however as with any medication or supplement side effects are possible.  While very few side effects have been reported from glutamine, theoretically glutamine could cause significant side effects. The following are things that could result from excess glutamine:  cause or worsen cancer, increase seizures and cause mania in people who suffer from manic depression or bipolar disease.

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The amount of creatine that is found in the body will be dependent upon an individuals weight and muscle mass. If you weigh in around 150 pounds, your body will likely measure up to 120 grams of creatine. On average, a person will use approximately 2 grams of creatine a day. Bodybuilders will use even more so it is important to keep supplementing creatine into your body through your dietary choices.

Creatine in Your Diet

Meats and fishes contain the most amounts of creatine, particularly beef, pork, salmon, tuna, and cod fish. While the body needs creatine to assist with muscle energy, it is not wise to eat too much of theses foods. Even though meats and fish are good sources of protein, there are also negative affects resulting from saturated fats and high cholesterol. To improve the levels of creatine in your body, you should forgo eating too much meat and add creatine supplements to your diet instead. Vegetarians in particular will have less creatine that those that regularly eat meat.

Supplemental Creatine
Instead of gorging on meat products to up levels of creatine, you can incorporate a creatine monohydrate into your diet. A popular, effective, and inexpensive creatine supplement is American Creatine. But some individuals will prefer to expand their supplemental options and it may become overwhelming to choose a supplement that is right for them. There are many types and brands of creatine supplements on the market.

Powder Versus Serum
There is no one answer when it comes to the choice between a powdered supplement or a creatine serum. Each user will likely express a different sentiment when it comes down to the choice between these two types of the supplement. The serum is a liquid version of creatine monohydrate. Be cautious about any product, liquid or otherwise, that claims absorption into the muscles is instantaneous. Each supplement requires time to be absorbed. Liquid creatine monohydrate will degrade into another substance called creatine and if this occurs the resulting substance is useless to muscles. Creatine powder is available in different brands and sizes. The price will depend on the kind you buy. Essentially, both the powder and the serum act in the same manner. It is recommended that you try both products to see which works better for you, or at least which one your prefer.

Effects of Creatine
While it is widely reported that taking creatine monohydrate bares no adverse side effects, there are some changes you might find noteworthy that are associated with creatine supplements. Some of these include:

Pros:

• You will feel stronger and experience added longevity during regular workouts.

• You may find that your muscles appear fuller and you will gain muscle mass

• You may discover that you can lift heavier weights without feeling the normal fatigue

• You may prevent the pain that is associated with a lack of lactic acids in the body or find that it no longer bothers you as much as in the past

Cons:

• Creatine is known to occasionally cause water retention in the muscles and the other parts of the body.

• There are some cases of kidney stones as the result of supplemental creatine but such incidents are rare.

• You may experience bloating and increased gas. Diarrhea may also occur with too high of doses.

There are reports that creatine may have adverse effects on the heart since it too is a muscle. However, there has not been enough research done to prove conclusive.

All of the above pros and cons will depend on the individual. Creatine supplements will not affect everyone in the same way. Learning from your own personal experience with the dietary needs of your own body or the need for additional supplements will be lesson in learning for each person. What works for one person may not necessarily work for you in the same way.

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