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  • Scientific Dosages of Whey Protein, Beta Alanine, Glutamine, Creatine and D-Aspartic Acid

    When you walk through your local supplement shop, you may be surprised to find that the same ingredient can have a wildly different dosage depending on the brand.


    Some brands will put in less to cut cost while other brands go above and beyond ensuring to use the exact dosage you need to see results.


    Do you know what the ideal dosage is for your favorite supplement ingredients?

    Let's take a look at the top 5 most popular supplement ingredients and the scientifically proven dosage for each.


    How Much Whey Protein Should You Use?

    Hands down, the staple of the supplement industry, whey protein offers a variety of benefits. It offers muscle protection from breakdown, increased lean tissue growth, and supports recovery. It is also one of the most debated supplements for an appropriate dosage. (1-5)


    The amount of whey protein you should use depends on what your goals are. On a daily basis, if your goals are muscle growth and promoting anabolic environment, you'll want to use a whey protein twice per day. The amount per serving should be between 25 and 30 grams of protein. This will vary by brand so you'll have to adjust accordingly.


    Per serving: 25 to 30 grams

    How often: Daily


    How Much Beta Alanine Should You Use?

    Found in nearly every pre-workout on the market, Beta Alanine is an amino acid that helps to support intra-workout performance along with recovery. Its most notable feature is that flushed feeling you get in your neck and face when taking it. (6-8)


    The industry standard for Beta Alanine is 1,200 mg (1.2 grams) per day, typically taken pre-workout. Depending on your bodyweight, activity level, and goals, you can take up to 2,000 mg (2 grams) per day to support performance and recovery.


    Per serving: 1,200 mg (1.2 grams) – Up to 2,000 mg (2 grams)

    How often: Daily


    Why settle for under-dosed supplements? Try the Amino Z Supplement Builder and create your own supplements with the perfect dosage per serving.

    How Much Glutamine Should You Use?

    Glutamine, considered the counterpart to Creatine, is one of the most effective and popular supplement ingredients for sports recovery and promoting lean muscle gains. It's also used to alleviate stomach inflammation, which is great news if you have a sensitive stomach. (9-10)


    For the average person, you can supplement with 5,000 mg (5 grams) of Glutamine per day. Again, based on your bodyweight, goals, and activity level, it is safe to increase that amount to 10,000 mg (10 grams per day).


    Per serving: 5,000 mg (5 grams) – Tolerable up to 10,000 mg (10 grams)

    How often: Daily


    How Much Creatine Should You Use?

    Famously used by the bodybuilding crowd long before it hit the general market, Creatine is one of the best pre-, intra-, and post-workout supplements you can use. It directly supports energy production for muscle tissue, sports performance, and boosts recovery. (11-12)


    Studies show that 5 grams of Creatine is the industry standard but it is tolerable up to 20 grams per day during a loading cycle of 7 to 14 days. Although studies have demonstrated the safety of Creatine over the long term, you still may want to cycle off of it after one month of consistent use.


    Per serving: 5,000 mg (5 grams) – Tolerable up to 20,000 mg (20 grams)

    How often: Daily – May require an off-cycle after one month of consistent use


    How Much D-Aspartic Acid Should You Use?

    Finally, we have one of the best all-around fitness supplements. D-Aspartic Acid may be able to amplify testosterone levels in men while supporting strength, lean muscle, and performance. This is, without a doubt, one of the most common under-dosed supplements out there.  (13-14)


    3,000 mg of D-Aspartic Acid is the industry standard but it's not always easy to find a supplement with this amount. For men looking to increase their testosterone levels, you'll take 3 grams twice per day.


    Per serving: 3,000 mg (3 grams) – Up to 6,000 mg (6 grams) for men wanting to increase testosterone levels

    How often: Daily



    There's no reason to take a chance on getting under-dosed supplements. You can ensure you get the right supplement with the correct dosage every time by using the Amino Z Supplement Builder.


    Build your very own supplement today!


    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.
    1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.
    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan; 136(1 Suppl):269S-73S.
    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.
    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.
    1. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24.
    1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38.
    1. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. (2006) Effect of Creatine and Beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. IJSNEM, 16(4).
    1. Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008 Oct;138(10):2045S-2049S.
    1. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26.
    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.
    1. Robert Cooper, Fernando Naclerio, Judith Allgrove, and Alfonso Jimenez. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012; 9: 33. Published online 2012 Jul 20. doi: 10.1186/1550-2783-9-33.
    1. Topo E, Soricelli A, D'Aniello A, Ronsini S, D'Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120.
    1. Spillane M, Schwarz N, Leddy S, Correa T, Minter M, Longoria V, Willoughby DS. Effects of 28 days of resistance exercise while consuming commercially available pre- and post-workout supplements, NO-Shotgun® and NO-Synthesize® on body composition, muscle strength and mass, markers of protein synthesis, and clinical safety markers in males. Nutr Metab (Lond). 2011 Nov 3;8:78. doi: 10.1186/1743-7075-8-78.
  • Want Muscle Size? Why You Need to Pair Creatine with Glutamine

    Supplementation is no longer considered a luxury option. Chances are that anyone you chat with in the gym is supplementing with something. When it comes to gaining muscle size, everyone knows that having a protein supplement is a requirement.


    What if you really want to ensure maximum size gains?

    What can you do that doesn't require breaking the law or endangering your body?

    The solution is simple, you pair up the two biggest names in the supplement industry to see real gains.


    Let's take a look at the benefits of creatine and glutamine and why they make the perfect supplement pair.


    Benefits of Creatine


    Your body naturally makes creatine but it's limited to about one gram per day. Creatine plays an important role in providing energy to muscle tissue. Stored within this tissue, it's released during high energy demands such as exercise. It's then converted to ATP and used as fuel to complete whatever energy demanding task you're doing.


    Creatine is also used for muscle recovery. Recent studies show that creatine was successful in reducing inflammation and muscle tissue damage post-workout. (1)


    Benefits of Glutamine


    The primary reason that glutamine is such a popular supplement is due to its ability to support muscle recovery, especially after intense workouts. Taken on a regular basis, subjects saw a decrease in post-workout inflammation and muscle damage. This benefit is extended on a hormonal level as glutamine is also used to prevent catabolic breakdown of protein in the body. In other words, it's a muscle sparing supplement. (2, 3)


    Why You Should Pair Them


    The name of the game is performance and recovery. You need to perform well if you want to achieve your fitness goals. This is especially true during high intensity workouts. If you're a bodybuilder, what good is it to throw in the towel halfway through your workout?


    More important than performing well is recovering well. Over training will put a stop to any fitness goal faster than you can imagine. The combination of providing your muscles with the fuel they need and the ability to reduce inflammation and support recovery is why these two industry giants need to be taken together.


    The Proper Way to Take Them


    Despite huge advancements in supplement technology, it's still recommended to perform a loading phase with creatine. The idea behind this is to completely saturate your muscles with 20 grams of creatine per day for 7 to 14 days. You could do 5 grams per day but that will take at least a full month to see the same results. It's best to take creatine following a workout when your body is primed to absorb it all.


    Glutamine can be taken at its normal 5 gram serving but if you are a serious bodybuilder or power lifter then you may want to consider 10 grams. It's best to take Glutamine on an empty stomach so do it as soon as you wake up.



    • 20 grams for 14 days
    • 5 grams after that
    • Take post-workout



    • 5 to 10 grams based on intensity
    • Take in the morning on an empty stomach




    Creatine and glutamine have been stand alone supplements for decades. There's a reason that they are still around and still the most purchased supplements on the market. They've been proven time and time again to be an effective way to fuel your muscles while aiding in recovery. If you want to see serious results, then you need to be adding these effective and inexpensive supplements to your diet program.




    1. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.


    1. Piattoly, Tavis. L-glutamine supplementation: effects on recovery from Exercise. Louisiana State University and Agricultural and Mechanical College. (4 – 9) August 2005.


    1. Calder PC, Yaqoob P. Glutamine and the immune system. Amino Acids. 1999;17(3):227-41.
  • The Benefits of Glutamine Supplementation for Fitness & Health

    Glutamine (or L-Glutamine) supplementation offers an array of fitness and health benefits to the body, whether you are an avid exerciser or not. We discuss the benefits of glutamine supplements.
  • Glutamine and its Uses as a Supplement

    We discuss glutamine supplementation, and the benefits and uses of using this amino acid in your supplement regime.
  • What are the benefits of glutamine supplementation?

    Glutamine is the most abundant amino acid within the the human body. It assists with recovery and protein synthesis (an important process in building muscle). It also assists in the regulation of fuel production from protein, carbohydrate and fat nutrients. Furthermore, Glutamine plays a very important role in maintaining a healthy immune system, central nervous system, metabolism and cellular repair.

    Whilst glutamine is a non-essential amino acid (meaning that our bodies can synthesise it independently), following intense bouts of exercise, the body cannot create glutamine at the required rate for optimal recovery.

    Due to the numerous benefits of glutamine supplementation, it is widely believed that such a strategy is very important for pre- and post-workout nutrition.

    Also, I have previously answered another similar question which provides some information on this topic:

    Why would you add L-Glutamine to your protein shake?

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