Alot of research says 5 g. of each a day is plenty. Its best to take them with 50 g. of simple carbs, and at least 20 g. of protien no more than 30 minutes after your workout.
creatine and glutamine are king in my natural training.I take 5 grams creatine/w 15 grams glutamine and maltodextrin drink(carbs) pre/and during workout to keep me anabolic and keep cortisol in check at the beginning of intense workouts.I also take the same immediately after the workout.10-20 grams of creatine a day and 30-50 grams of glutamine a day is what I have taken with good results.....Only my opnion,others may very.
I had a pool party back on July 1st and was on a cycle of 700mg of Sus and 400mg of EQ. Two weeks before the date I started to add 15g of Creatine for one week and 10g for the last week. I noticed a significant difference in about a week and a half to 2 weeks. So did the people at the pool party.
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