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Usuda H, Okamoto T, Wada K

Glutamine : 5 grams daily to support muscle recovery and immune function 1520 grams daily for digestive health and gut repair Creatine Monohydrate : 1015 grams daily for the first 510 days (loading phase) 5 grams daily for maintenance thereafter Total intramuscular creatine and phosphocreatine levels can increase by 1540% , leading to greater anaerobic capacity and power output (Greenwood et al., Journal of Exercise Physiology ) Kre-Alkalyn Creatine : 3 grams daily , no loading phase required Due to its pH-buffered nature, Kre-Alkalyn offers better absorption , stability , and bioavailability , reducing potential side effects like bloating and water retention (Jagim et al., Nutrition Research ) Glutamine vs Creatine: Which Oneor Both