Creatine and Glutamine: Benefits, Side Effects, and My Experiences

If you’ve been training for a while, you’ve probably heard about creatine and glutamine. These two supplements are among the most popular in fitness and bodybuilding. They are widely used for muscle growth, strength, endurance, and recovery.

But are they really necessary? Do they have side effects? And what happens if you take them together?

Quick Answer

• Creatine is one of the best supplements for increasing strength, power, and muscle volume.
• Glutamine is highly beneficial for recovery, immune function, and gut health.
• They work through different mechanisms and complement each other well when taken together.
• They are safe for most people, but those with medical conditions should consult a doctor.

As a fitness trainer with over 10 years of experience, I’ve used creatine and glutamine multiple times per year in my own training cycles. I’ve also recommended them to many clients.

I’ve personally felt their positive effects on strength, endurance, and recovery. But I’ve also seen cases where people misused them and had issues.

This article is a combination of scientific research, personal experience, and real client stories to give you a complete and trustworthy guide on these supplements.

Benefits of Taking Creatine and Glutamine Together

A common question I get is: “Should I take creatine and glutamine together?“

Based on both scientific research and real-world results, the answer is YES. These two supplements work synergistically to enhance performance, recovery, and muscle growth.

Why This Combination Works

• Increases Strength & Power – Creatine boosts ATP production, allowing you to train harder and lift heavier.
• Faster Recovery – Glutamine reduces muscle soreness and fatigue, helping you recover faster between workouts.
• Better Muscle Hydration – Creatine draws water into muscle cells, making them appear fuller and more pumped.
• Stronger Immune System – Glutamine supports immune health, reducing the risk of getting sick due to overtraining.
• Supports Gut Health – Glutamine improves digestive health, enhancing nutrient absorption.

My Experience with Creatine and Glutamine

I’ve used creatine and glutamine consistently for over 10 years, cycling them 3-4 times a year depending on my training goals. The difference in performance, strength, and recovery is undeniable.

One of my most memorable experiences was during a muscle-building phase in 2019. I was struggling with plateauing strength—no matter how much I trained, my lifts weren’t increasing.

That’s when I decided to be consistent with my creatine intake. After just two weeks of daily creatine use, my bench press went from 225 lbs (102 kg) for 6 reps to 225 lbs for 10 reps. My squat increased by 15 lbs (7 kg).

Glutamine has been a lifesaver for recovery as well.

There was a time in 2021 when I was training twice a day—weights in the morning and MMA training in the evening. My body was constantly sore, and I felt on the verge of overtraining.

That’s when I added 10g of glutamine per day (5g post-workout, 5g before bed).

Within a week, I noticed:

• Less muscle soreness in the mornings.
• Faster recovery between sessions.
• Better sleep quality.

Client Stories

Marcus – The Busy Worker Who Needed More Energy

Marcus, a 32-year-old client, had an extremely physically demanding job that left him too exhausted for the gym. He was stuck in a cycle of low energy, slow recovery, and inconsistent training.

I suggested:

• 5g creatine post-breakfast & 5g post-workout
• 5g glutamine morning & 5g before bed

After three weeks, Marcus told me:

“I don’t feel drained at work anymore, and my lifts have gone up. My soreness is almost gone, and I finally have the energy to train 4-5 days a week!” – Marcus, a 32-year-old client

Alex – The Hidden Kidney Issue

Alex was a 29-year-old bodybuilder who didn’t tell me about his pre-existing kidney problems.

He started taking creatine, and after a few weeks, he experienced kidney pain. After consulting a doctor, we found out that his kidney function was already compromised.

⚠️ Lesson: Creatine is safe for healthy people, but if you have kidney disease, always consult a doctor first!

🔬 Research indicates that creatine supplementation can temporarily increase serum creatinine levels, which might be mistaken for kidney dysfunction.

When combined with a high-protein diet, it can further elevate blood urea nitrogen, potentially leading to misdiagnosis of kidney issues.

However, creatine itself does not cause kidney disease and is considered safe for healthy individuals. People with chronic kidney disease or those taking medications that affect kidney function should avoid creatine to prevent potential complications (source).

What is Creatine?

Creatine is a natural compound found in muscle cells that helps produce ATP (adenosine triphosphate)—the body’s main energy source for high-intensity activities like weightlifting and sprinting.

Main Sources of Creatine

• Food Sources: Red meat, fish, and poultry contain small amounts of creatine.
• Supplement Form: Creatine monohydrate is the most popular and well-researched supplement form.

Benefits of Creatine

• Increases Muscle Strength & Power
• Enhances Workout Performance & Endurance
• Improves Muscle Recovery & Reduces Fatigue
• Supports Brain Health

Creatine increases ATP production, allowing you to lift heavier weights, perform more reps, and recover faster between sets.

Athletes using creatine report higher energy levels and the ability to train harder for longer periods.

Creatine has been shown to reduce muscle damage and inflammation, helping muscles recover faster after intense exercise.

Emerging research suggests that creatine may improve cognitive function, memory, and mental clarity, especially in individuals with low creatine levels.

Side Effects of Creatine

While creatine is safe for most people, some may experience minor side effects.

• Water Retention & Weight Gain
• Digestive Discomfort
• Kidney & Liver Concerns (Debunking Myths)

Creatine draws water into muscle cells, leading to a fuller, more pumped look. This is not fat gain but temporary water retention inside muscles.

Some users experience bloating or mild stomach cramps, particularly during the loading phase. Splitting doses throughout the day can help reduce discomfort.

There is no scientific evidence that creatine damages kidneys or the liver in healthy individuals. Research from Journal of the International Society of Sports Nutrition confirms that long-term creatine use does not harm kidney function (source). However, those with pre-existing kidney disease should consult a doctor before taking it.

What is Glutamine?

Glutamine is an amino acid that plays a vital role in muscle recovery, immune function, and gut health. It is the most abundant amino acid in the body and is essential during times of intense physical stress, such as after heavy workouts.

Main Sources of Glutamine

• Food Sources: Found in eggs, dairy, beef, chicken, tofu, and spinach.
• Supplement Form: L-glutamine is the most common supplement form used for muscle recovery and gut health.

Benefits of Glutamine

• Supports Muscle Recovery & Reduces Soreness
• Boosts Immune System Function
• Improves Gut Health & Digestion

Research suggests that glutamine helps reduce muscle soreness and speeds up recovery after intense exercise (source).

Strenuous training can weaken the immune system. Glutamine acts as fuel for immune cells, helping to prevent illness and infections in athletes.

Glutamine plays a role in maintaining gut lining integrity, reducing inflammation, and supporting healthy digestion.

Side Effects of Glutamine

While glutamine is generally safe, some users may experience:

• Digestive Issues
• Potential Interactions with Medical Conditions

Taking too much glutamine can lead to bloating, gas, or mild stomach discomfort.

People with liver disease, kidney disease, or neurological conditions should consult a doctor before using glutamine supplements.

Creatine vs. Glutamine: Which One Should You Take?

Which Is Better for Muscle Growth?

• Creatine is the superior choice for muscle strength, size, and power.
• Glutamine does not significantly increase muscle mass but helps with recovery.

Which Is Better for Recovery?

• Glutamine is better for reducing soreness and preventing muscle breakdown.
• Creatine also helps with recovery, but its main benefit is strength and power.

Can You Take Both Together?

Yes! Creatine and glutamine can be taken together for enhanced performance and faster recovery. Many athletes combine both supplements to maximize muscle-building and recovery benefits.

Best Timing for Taking Them Together:

• Creatine: Post-workout (5g) for muscle energy & strength.
• Glutamine: Post-workout & before bed (5g each) for muscle recovery & immune support.

Common Myths & FAQs

Scientific Research & Studies

Both creatine and glutamine are backed by extensive scientific research.

Creatine Studies

🔬 A 2021 study in the Journal of the International Society of Sports Nutrition (JISSN) confirmed that creatine supplementation significantly improves strength, muscle mass, and high-intensity exercise performance (source).

Glutamine Studies

🔬 Research published in PubMed investigated the effects of L-glutamine supplementation on muscle recovery and soreness after eccentric exercise. The study found that participants who took glutamine experienced faster recovery of muscle strength and reduced soreness compared to those on a placebo, suggesting that glutamine may support post-exercise muscle recovery (source).

Conclusion – Should You Take Them?

Creatine and glutamine are proven, safe, and effective when used correctly.

They enhance strength, endurance, muscle growth, and recovery, making them great tools for serious lifters and athletes.

💡 Final Tip from a Coach:

• Prioritize training, diet, and recovery first.
• Use supplements to optimize—not replace—your foundation.
• If you train hard, eat well, and want an extra edge, creatine and glutamine are worth considering!

This article is based on my 10+ years of training and coaching experience, along with trusted scientific research from sources like PubMed and JISSN.

I’ve personally used creatine and glutamine and observed their effects in both my own training and my clients’ progress, ensuring a practical, research-backed approach to supplementation.

🔥 Your Thoughts? Have you tried creatine and glutamine? Let me know in the comments!

🩺 Disclaimer: This article is for informational purposes only and not medical advice. Always consult with a healthcare provider before starting any supplement.