How to use it
HGH supplements are not recommended as there effects are unproved and have the potential for serious side effects. However, people do use them via prescribed injection, mouth sprays and herbal pills.

Creatine
What is it?
The effects of creatine as a supplement are debated as the supplement has not been widely studied. However, many health professionals caution against the use of creatine. About 2 grams of natural creatine is produced in your liver, kidneys and pancreas everyday. Creatine is used to produce adenosine triphosphate (ATP) -- a molecule responsible for providing energy to your muscles. Additional creatine is usually obtained in your diet via meat or fish. When taking creatine supplements people will typically report gaining a few pounds of weight immediately, however this initial weight gain is water weight, not muscle. There have been studies that indicate increased athletic performance as well as increased strength, but it is unknown whether or not these side effects are purely psychological. Furthermore, creatine has been known to cause dehydration and in some cases there have been reports of side effects that include seizures, irregular heartbeat and cramping. Like the benefits of creatine, these side effects have not specifically been proved to be a direct result of ingesting the supplement.

How to use it
Based on the unproved facts and potential for side effects, the use of creatine is often cautioned against. Those who do take it use pills or mix creatine powder into water, juice or shakes. The proper dosage is not known and dosage directions have been reported in a wide variety.

Glutamine
What is it?
Glutamine is the amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid -- meaning it can be produced naturally by the body through other amino acids. Glutamine is responsible for the development of the glucose that provides the body with energy. In addition, glutamine can help maintain muscle mass and aids the recovery from athletic training. Since glutamine is naturally produced by skeletal muscles, intensive athletic training has been thought to deplete glutamine levels when muscles are being worked. For this reason glutamine supplements are thought to be an effective means of replenishing glutamine levels for athletes who train hard.

How to use it
The proper doses of glutamine vary depending on who you ask; however, studies have shown that 5 grams after an intense workout then 5 grams two hours later have shown positive results. Other studies have shown that the body will easily tolerate at least 20 grams per day.
know your bodyAs you can see, the supplement industry is riddled with variety and opinion. You’re going to run into a boatload of claims and hype by manufacturers prompting you to choose their product. Unfortunately, these claims are enabled by the fact that the FDA does not regulate fitness supplements the same way that it does medications. The best way to ensure that you’re taking the right supplements for your specific workout goals is to consult your physician or pharmacist, particularly if you are taking medication. This isn’t just your physique, it’s your health.

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