Creatine & Glutamine
Creatine monohydrate is one of the most researched supplements available, and one of the few with genuinely consistent evidence behind it: a daily dose of 3–5g supports strength, power output, and muscle recovery over time. Glutamine, an amino acid, is more commonly used to support gut health and recovery between sessions, particularly during periods of high training volume.
Which creatine should I choose?
Plain creatine monohydrate (like our HR Labs Creatine Monohydrate or 10X Creatine Monohydrate) is the most cost-effective and well-studied form — there's little evidence that pricier forms like HCL or buffered creatine outperform it for most people. If you're also training in hot conditions or sweat heavily, a creatine blended with electrolytes (such as Musclesport Creatine + Hydration) covers both bases in one scoop.
How to take it
No loading phase is required — a consistent 3–5g daily, taken any time of day, will saturate your muscles within 3–4 weeks. Some people prefer to take it alongside a carb source (like a shake or meal) for slightly better uptake, though this isn't essential.
Creatine vs. glutamine — do I need both?
They do different jobs. Creatine is for performance and strength; glutamine is more about gut and immune support during heavy training blocks. Most lifters get more out of creatine alone unless they're specifically managing digestive issues or very high training loads.
