My simple daily morning drink with lemon water, creatine, and L glutamine. A quick habit I use every day to support strength, recovery, and consistency.

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My Simple Morning Drink I Make Every Day

Every morning I make the exact same drink after my workout. It’s Just a glass of water with lemon juice, Equal, L glutamine, and creatine.

I have been doing this for years, and honestly it might be the supplement habit I have been the most consistent with in my entire life. And if you know me, you know I love anything that is simple, repeatable, and takes almost no effort. This drink checks all those boxes.

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Why I Started This Morning Drink

Years ago when I started lifting more seriously and paying closer attention to my nutrition, I kept hearing about two supplements that actually had strong research behind them.

Creatine
L glutamine

Unlike a lot of supplements that promise miracle results, these two kept coming up again and again in the research.

I used to mix creatine and L-glutamine with some flavored BCAA’s. I still do that sometimes. But, I was kind of getting burned out with the BCAA flavors. And, I LOVE lemonade. So, I just started buying lemon juice and adding a zero calorie sweetener to it. This soon replaced my BCAAs. While I do think it’s a tiny bit beneficial to keep BCAA’s in your diet if you are in a deficit, I’m rarely in a deficit, and my protein is sufficiently high enough that a BCAA supplement is probably unnecessary.

What Is In My Morning Drink

Here is exactly what I put in it.

Water (about 16 ounces
Fresh lemon juice
Equal (to make it taste like lemonade)
L glutamine
Creatine monohydrate

I mix it in a clear Owala bottle. I like to see through it to make sure it’s clean, and that I’ve mixed the powder well enough. Plus, it’s leak proof, so I can SHAKE the container to get it to mix. And I love Owalas for the straw + sip option. Plus, the clear ones (because it’s not steel), are usually around $15.

Why I Take Creatine

Creatine is one of the most researched supplements in sports nutrition. It helps your muscles produce energy during high intensity exercise, especially strength training.

Some of the benefits people often notice include

• improved strength
• better workout performance
• support for muscle growth
• improved recovery

There is also growing research showing creatine may support brain health and cognitive function, which is another reason I like taking it regularly. (a recent podcast I listened to recommended as much as 10g-20g for even greater cognitive benefits.)

Creatine does not make you bulky. It simply helps your muscles perform better when you train. People may complain about water retention, but I haven’t noticed that being a problem.

Why I Take L Glutamine

L glutamine is an amino acid that plays a role in muscle recovery and gut health.

Many athletes take it because it may help support

• muscle recovery
• immune health
• gut lining health
• reduced muscle breakdown during intense training

For me personally, I like using it as a small daily support for recovery and overall health.

Why I Drink It First Thing In The Morning

Honestly, the biggest reason is consistency. When something becomes part of your morning routine, it becomes automatic. I mix it up right when I get home from the gym, and sip it in my morning bath.

If I tried to remember to take supplements later in the day, I would forget half the time. And consistency matters far more than perfection.