Key Takeaways
There are no direct trials comparing l-glutamine to creatine for muscle recovery, but there is more data to support creatine for this use. Creatine is more likely to reduce fatigue and muscle damage after intense exercise. L-glutamine may provide a small boost in muscle recovery, but evidence is conflicting and more research is needed before it can be routinely recommended.
L-glutamine and creatine are amino acids (protein building blocks) made in the body that are also available as dietary supplements touted to boost muscle recovery after workouts. Here's what to know if you're choosing between the two.
Stronger Evidence For Creatine
While both creatine and l-glutamine have been studied for muscle healing, more research supports creatine for this use.
Creatine has been shown to help build muscle and reduce fatigue after exercise in both men and women, though most studies have been performed in men.
Specifically, a recent clinical trial showed that creatine increased muscle strength recovery by 18% and reduced muscle fatigue by 25% compared to a placebo (sugar pill).
Creatine may improve muscle recovery by several actions, including:
Helping cells produce energy Helping the body make protein Speeding up recovery after a workout Blocking damage from free radicals generated by exercise Reducing pain and swelling (inflammation) Decreasing muscle damage and soreness
Mixed Reviews for L-Glutamine
L-glutamine may provide a small boost to muscle recovery, but there is conflicting evidence on its effectiveness.
Animal studies show that glutamine reduces muscle soreness and helps the body recover and make protein after exercise. But while some studies in humans conclude that l-glutamine helps reduce muscle damage and inflammation, others show no benefit.
In addition, some research shows that l-glutamine is more effective in males than in females for recovering maximum muscle strength after exercise.
More research is needed before this supplement can be routinely recommended.
Are L-Glutamine and Creatine Safe for Me?
Glutamine is associated with the following side effects:
Gastrointestinal distress: Higher doses may cause nausea and stomach pain. Liver effects: In rare cases, glutamine supplementation may cause liver damage.
Keep the following risks in mind if you decide to take creatine:
Kidney effects: Though creatine is unlikely to damage the kidneys, it may not be safe for people with kidney disease. Ask your healthcare provider for personalized recommendations if you have a history of kidney problems. Weight gain: Creatine can cause people to retain water, increasing body weight. Other rare side effects: These include gastrointestinal issues, muscle tightness, and muscle cramps.
How Much L-Glutamine and Creatine Should You Use for Muscles?
There's no clear verdict on whether it's best to take l-glutamine for muscle recovery before or after exercising. While there is no specific recommended dosage for l-glutamine, it has been studied for workout gains at doses ranging from 0.6 to 20 grams (g) daily. Start taking creatine before you work out to prevent muscle soreness and speed up your recovery. It takes at least three to five days of supplementing with creatine to build up in your muscles and help them heal. In most clinical trials, creatine has been given as a higher loading dose for several days to boost muscle creatine levels, followed by a lower maintenance dose to maintain high levels. A typical creatine dosage regimen for exercise or muscle healing is 20 g per day (divided into 5 g four times a day) for 5 to 10 days, sometimes followed by 1 to 5 g daily for several weeks.
For personalized recommendations and optimal safety, discuss the use of these or any other supplements with your healthcare provider before adding them to your regimen.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Megan Nunn, PharmD Nunn is a community pharmacist in Tennessee with 12 years of experience in medication counseling and immunization.
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