Saddo's Supplement Dictionary;

[donnydarkoIRL]

Creatine;
Probably the most commonly used supplement worldwide at this moment in time, it's amazing the lack of knowledge on this supplement.
The Definition and Science;
Creatine is a nitrogenous organic acid, that can be found in all organism's with vertebrae. Creatine naturally is used to keep the ratio of ATP:ADP energy in the body high. It keeps available ATP levels high through a process called biosynthesis. When creatine is taken an concentrated it can serve as a very effective performance enhancer. Although the source of some controversy, Creatine is perfectly legal, natural and healthy if taken with care.
The Health Risks;
Risks of overuse are listed as hypertension, due to water retention, dehydration of the non-muscular body and possible kidney and heart issues. However, the European Food Safety Authority has deemed creatine "not a matter of concern provide there is adequate control of the purity source of creatine."
The Usage and Benefits;
Virtaully every supplemebnt manufacturer distributes Creatine.
It can be taken in pill or diluted powder form and usage varies from manufacturers and users. It is most effective taken a short time after training and following weight training.

Creatine causes the muscle to absorb water and grow accordingly. Although not having a great effect on the growth of muscle fibres, it allows the user a good "bounce back" stopping the muscles from breaking down and allowing the user to train harder and longer.
When use of Creatine is halted, the water retention will be shed and the user will notice a decrease in muscle size. Creatine is effective when used in co ordination with weight training, but is also extremely helpful to athletes competing in endurance or aerobic exercises, allowing their muscles to recover quickly.
Final Thoughts;
Water is extremely important whilst taking creatine, the body would become dehydrated as muscle guzzles all the water. To deal with this, a persons water intake must be upped substantially.
Creatine is widely available. However not all of Creatine available is of the same quality. Asian Creatine in particular has been criticised, with American Creatine being touted the most healthy and effective. As a rule of thumb for the inexpierienced user, sticking with name brands to begin with is a very good idea.

[Dizaster]

Awesome stuff Donny! Very valuable thread.... I owe you reps for about 10 posts now and still have to share around more before repping... Great thread though!

[RozzySean]

L-Glutamine

Although it is less commonly used and known than Creatine, Glutamine is important supplement IMHO, it is under appreciated and under used. It can be purchased is in solo, pure form, and it is sometimes part of designer protein or supplements blends.

Definition and Science

L-Glutamine is the most common amino acid found in muscle tissue. It is 19% nitrogen, so it helps carry nitrogen into your muscle cells. Glutamine also helps stimulate the natural production of HGH. Intense training causes glutamine levels to be depleted. It can take up to 6 days for Glutamine levels to return to normal after intense workouts. Taking a glutamine supplement helps return those levels to normal faster.

Risks

No risks have been found associated with Glutamine. Taking too much may cause upset stomach. I've never had this happen.

Usage and Benefits

Glutamine comes as a tasteless white power. It can be mixed with any liquid. You can take it up to three times per day, 5 grams per dose. I've always just mixed a rounded teaspoon in with my protein shake. I've also mixed it with plain water. It's tasteless and a very fine power, so this is not a problem. Bodybuilding sites recommend it in the morning, post-workout, and before bed. Personally, I mostly take it just post-workout. If I wake up particularly sore, I'll have some in the morning. When I was having a protein shake every morning, I would always add it to my shake.

I started taking because a personal trainer told me it was great for muscle recovery, and he was not wrong. Glutamine in your post workout shake, or even in a post workout glass of water, will reduce next day muscle soreness and speed recovery. Case and point - My skeptical girlfriend and I work out at the same gym. After a particularly hard session, I mixed her a glass of water with Glutamine. She drank it. They next day, she was amazed at the difference it made in her level of soreness, and now she takes it regularly after her workouts.

Glutamine has anti-catabolic ability. It helps prevent the breakdown of muscle. As a result, it helps you loose fat without muscle loss. It's great when you are trying to cut weight and stay strong/get stronger at the same time. If you are cutting calories, you have to worry about the body burning protein for fuel as well as fat, but Glutamine helps counteract that. I only recently learned about this, but looking back my experience with it, I will vouch for this benefit. Several times, I've needed to get myself back in shape and I've managed to get stronger while cutting body fat. How much it helps is hard to quantify, but it's a nice bonus considering that it's worth it just for the faster recovery.

Final Thoughts

It's not as sexy as Creatine, but it is very beneficial. It's a bit expensive, but your $40 can will last a long time. Two or three teaspoons per day is the max you will use. I recommend mixing it protein shakes. I've used Whey protein, Creatine, and Glutamine together and they make a great trio. This is a safe and effective combo. I've Glutamine used in on and off for years, and I think it's a great product.

[cpcompany]

This is a great thread. Cheers.
I am off to buy some L Glutamine as soon as I`ve finished typing.

[Hulk]

Good stuff, but its lacking...
where is the TRENABOL?! lol. Kidding, I don't wanna open up that can of worms again.

[Salty]

I'm off to buy some L-Glutamine tomorrow as well, as well as some protein. Still not sure about the creatine though, do people think it is worth the money?

[donnydarkoIRL]

I think it's worth the money. I'm not a lifter not in a big way anyway. I'm just a boxer, but I can genuinely say it's a help in the short space of time I've used it.

[RozzySean]

I'm off to buy some L-Glutamine tomorrow as well, as well as some protein. Still not sure about the creatine though, do people think it is worth the money?

Creatine isn't too expensive. I've taken it in the past when I'm training for strength and not cutting weight. When I'm cutting weight (like now), I don't want to drink the extra carbs in fruit juice to properly load the creatine. I'm sticking to water and non-fat milk. Once I lose another 5 - 10 lbs, I'll probably reincorporated it.