L-GLUTAMINE:

RECOMMENDED USAGE
• Supplement JBN L-Glutamine 500 3 times daily.
• Drink one serving one-half hour before exercise, one serving one-half hour after exercise, and another serving any time during the day.

RECOMMENDED PREPARATION
• Add 1 level scoop (5 grams) to 8 oz. of water or juice.
• JBN L-Glutamine 500 can also be part of your protein supplementation by adding one level scoop to your favorite flavored protein shake.

CREATINE:

Many athletes believe that it is vital to follow a creatine “loading” and “maintenance” supplementation cycle on a monthly basis.

Loading Phase: The average individual should ingest up to 25 grams/day (depending on weight) of creatine for 5 consecutive days in separate 5 gram doses AND to take a sugar/carbohydrate solution with each dose (dietary carbohydrates help metabolization and transport).

Maintenance Phase: After the loading phase has been completed, the athlete must maintain creatine supplementation for the next several weeks or until another desired loading phase begins. It is suggested that a beneficial maintenance amount up to 8 grams per day depending on the individuals body weight and needs. Please see the table below for more information on creatine supplementation.

**This schedule is for reference only. Your needs may vary due to exercise frequency/intensity levels and metabolic rate.