Hi I needed some help with a few problems i have. I wanted to know what glutamine actually does to you and what it comes in eg. tablets, powders etc... Also with the intake of water i drink about 2 litres of water a day and i drink it in bottles of 600mls, is it better to drink small amounts constantly or large amounts less times a day. And i take creatine before a workout and whey after, is this good. And the whey i take is drank with 24 grams of protein,i also eat alot of protein rich foods so is this enough protein or should i drink another protein drink later in the day? I weight 147lbs.

Thanks alot.

Glutamine - an amino acid. Your body makes it from protein. During exercise or stress your muscles can become severely depleted. Recommended use, first thing in the morning and/or right before exercise. Comes in capsules or powders. IMHO, never felt like it did much and kind of expensive. I feel that if I'm getting enough protein, I'm covered.

Water - I recommend drinking 8-10 glasses spread over the day. Too much at one time makes me feel bloated and just rushes to the bathroom.

Creatine - One of the big three for gains, they're a multivitamin, protein and creatine. Best taken after your workout with a small to moderate simple carb and protein "recovery" shake.

Protein - recommend 1-2 grams per pound of bodyweight.

great thanks alot for all your help.