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Glutamine is a muscle recovery powder that you can take orally with hot or cold waterfor two hours. It won't work well as a muscle recovery supplement. If it is taken for this purpose, it isn't recommended, and you should avoid taking it on an empty stomach. It helps increase blood flow to the muscles.What is the most common reason why people fail to increase their levels?Excess water lossToo many caloriesLack of dietary energyIf you do this, the muscles will be more efficient at recovering because they will be receiving more nutrients and glycogen. This increase in energy allows the muscles to recover, and if taken as a daily supplement, will be the most effective way to increase your muscles' level of performance. If you aren't careful, a deficiency of the protein can lead to muscle wasting, degeneration and even muscle failure.What should you keep in mind when attempting to increase your levels of creatine in a healthy manner? I recommend that you include in your daily routine 10 grams of dietary energy, such as carbohydrate, protein, fats or simple sugar. If you are taking a daily strength training supplement, I suggest that you supplement 10 grams of dietary energy with this amount (either from protein or fat), with the rest of your daily nutrients including carbohydrates. This is just one aspect of how to increase your levels of creatine.How do I take creatine?You should start with the recommended doses based on your fitness level. However I would highly recommend taking your creatine monohydrate (from natural sources, naturally occurring substances or supplements) the first time after you are in peak muscular condition. Creatine doesn't work instantly after ingesting it. Creatine is absorbed only slowly. It takes at least a few days for the creatine to be fully utilized.You should check the effects of your creatine and dosage after you have taken it for 24 hours. When looking to take the next dose of creatine to continue training, it is generally recommended that you start at 40 grams, which is the recommended dosage for increasing muscle creatine stores. After four or five days of taking creatine, you will start to see the benefits of using the supplement. This means that the results will be much more effective after you take the next dose.You may have noticed a difference in muscle performance after two to three sessions using creatine. This is why creatine is not the best way to use it as a muscle performance supplement with strength training.However I would also recommend taking it daily along with your regular protein shake to get the maximum level of creatine inRelated Article: