Creatine has been popular, among athletes requiring strength gain, for a long time, however recently there has been a rising interest in L-Glutamine supplementation.
As good sportsman we need to understand the functions of the supplements which we plan on consuming.
The pancreas and the kidneys produce creatine when necessary, but the main producer of creatine is the liver. The liver combines three amino acids (methionine, glycine and arginine) to produce creatine. Creatine then travels to your muscles via your blood where it is converted to phosphocreatine. A 70 kg individual has approximately 120 grams of creatine stored in his body. Foods which supply the body with the greatest amounts of creatine are red meats and fish. 250 grams of steak will supply you with around 1 gram of creatine. Thus, we would have to eat around 16 steaks to begin loading your body with creatine. This is why we supplement with concentrated forms of creatine. Creatine rapidly increases your strength, energy levels, high intensity exercise performance as well as increases your lean muscle mass. Although creatine is not primarily used for recovery, it does assist with post training muscle recovery.
L-Glutamine is the most abundant amino acid within the body. Glutamine is very important as it regulates muscle protein production (muscle building) and assists with muscle glycogen stores by increasing glycogen production after a workout. Foods which contain glutamine are protein foods such as poultry, meats, fish, dairy and beans. When glutamine is depleted, then muscle atrophy takes place and there is a decrease in strength, stamina as well as recovery. L-Glutamine is released from muscle during high amounts of stress, such as weight lifting. This substance is a good anti-catabolic (muscle breakdown) agent as it protects the body from a stress hormone called cortisol. Glutamine is a major Nitrogen donor, keeping bodily Nitrogen levels balanced, which is very important with regards to muscle gain.
There is no evidence to suggest that either of these supplements have negative side effects. Creatine is good for rapid strength and muscle gain which is ideal for short bouts of explosive exercise however exercises of longer duration do also benefit but to a more limited extent. L-Glutamine’s main focus is to prevent catabolism (muscle waste) rather than inhibit anabolism (increase in muscle size) which would therefore also be ideal for those individuals trying to diet as muscle is not compromised. L-Glutamine pays special attention to the storage of glycogen in the muscle. Glycogen lasts a little longer than creatine during exercise; therefore L-Glutamine would also be good for exercises where high intensity bouts are slightly longer in duration.
Clinton Wreghitt
(Sport Scientist)
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