Hi! Very quick video here demonstrating how I make my protein shake.
I neglected to mention why I use creatine and glutamine in my shakes, so I wanted to explain that here.
Glutamine is an essential component of immune cells, so it’s great to take if you’re feeling under the weather to improve immune function. It’s also essential in tissue healing and repair. If for some reason I miss my glutamine in my post-workout shake I will have increased muscle soreness. In fact, when I take my glutamine regularly I rarely have any post-workout muscle soreness at all. It has also been shown to improve healing time from injuries or surgery.
Glutamine is also important in healing the gut lining and with gluten and dairy sensitivities running rampant these days, glutamine can play a very important part in healing leaky gut and all the gut disorders related to it. I also like glutamine to reduce carbohydrate cravings. Carb cravings can be related to a dopamine deficiency and glutamine can increase dopamine production. If you are using it for that purpose, it should be taken alone without other amino acids as they will compete to cross the blood-brain barrier, so just put a teaspoon of glutamine powder in water in that case.
I also added Creatine to my shake as it improves athletic performance. If you’re taking creatine to increase performance, strength or muscle size then you need to take it in your post-workout shake in order to get the creatine into the muscle cells. According to my research, you don’t need a fancy creatine with an insulin-spiking transport system unless you are trying to load it, and if you’re not in any big hurry you don’t need to load it either, tissues become saturated with a low dose within a few weeks.