CGT Max (Creatine + Glutamine + Taurine Blend)
A training blend of creatine, glutamine, and taurine. **No trial evaluating this specific combination was found, so what follows rests on studies of each ingredient on its own.** Creatine has by far the thickest evidence base; glutamine's value in an exercise context remains unsettled. Ratios differ between products, so check the label for how much of each you are getting.
An ingredient with still-limited research
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Effects reported in research
Creatine: in a meta-analysis of older adults, adding creatine to resistance training produced larger gains in lean tissue mass and upper- and lower-body strength (Chilibeck et al., 2017)
Creatine: the ISSN position stand ranks it among the most firmly established supplements for high-intensity exercise performance (Kreider et al., 2017)
Glutamine: reviews of exercise and immunity exist, but whether it works in vivo — and when to recommend it — remains unresolved (Cruzat et al., 2018)
Taurine: improved endurance performance has been reported (meta-analysis of 10 studies, Hedges' g = 0.40; Waldron et al., 2018)
Dosage & timing
- Creatine: 3–5 g/day maintenance.
- The ISSN position stand finds no need to tie intake to a specific time of day — consistency matters more; loading at 20 g/day for 5 days is optional.
- Taurine: doses in the meta-analysis ranged from 1 to 6 g/day, with no difference in effect by dose.
- Glutamine: no established dosing protocol for exercise.
- Ratios differ by product, so follow the label.
Cautions
- •Creatine safety is well-established in healthy individuals, but consult a physician if you have chronic kidney disease.
- •Glutamine is generally safe, though long-term data at high doses is limited.
- •Check formulation ratios and additives for each product.
- •Be cautious with caffeine-containing versions (avoid evening use).
- •This information is for educational purposes only.
Supporting research
ISSN Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine
Journal of the International Society of Sports Nutrition, 2017
The International Society of Sports Nutrition's official position on the safety and efficacy of creatine supplementation, synthesizing 500+ peer-reviewed studies. Covers the standard loading/maintenance protocol (~0.3 g/kg/day for 5–7 days, then 3–5 g/day), the absence of serious adverse effects at recommended doses for short- or long-term use, and the transient fluid retention (~0.5–1.0 L) that appears as early weight gain during loading.
Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis
Open Access Journal of Sports Medicine, 2017
A pooled analysis of RCTs in older adults. Adding creatine to resistance training produced significantly greater gains in lean mass and upper/lower-body strength than placebo.
Glutamine supplementation in sport and exercise: A review in the field of immunology and cell biology
Nutrients, 2018
A review of glutamine supplementation in athletes and adults performing intense exercise, from an immunology and cell-biology standpoint. It notes that plasma glutamine falls after intense exercise (linked to transient immune suppression) and that glutamine helps maintain gut barrier function, while additional benefits are limited when protein intake is adequate. Direct strength or hypertrophy benefits are not confirmed across multiple RCTs.
The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis
Sports Medicine, 2018
A meta-analysis of 10 studies evaluating single and repeated oral taurine doses on endurance exercise performance. Overall endurance performance improved (Hedges' g = 0.40, 95% CI 0.12–0.67), with a similar result in the time-to-exhaustion sub-analysis of seven trials (g = 0.43). Doses ranged from 1 to 6 g/day and dose did not moderate the effect; acute (single dose) and chronic supplementation of up to two weeks did not differ.
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