Glutamine is an amino acid that, compared to all others, is the most prevalent in the body.
During intensive training glutamine levels decrease significantly. That’s how strength, stamina and recovery potential drops. Glutamine supplementation can significantly buffer these effects.
Glutamine plays a key role in muscle growth. It reduces the waste of muscles and positively affects the metabolism which allows faster recovery, i.e. building more muscle mass.
That is the most common reason why it is being used as a supplement: to speed up the recovery process.
Also, it affects the immune system to a large degree and it can be good preventive measure for those having cold, fever or allergies after training.
Protein powders do contain glutamine, but if you read the amino acids composition on the package probably you will see that some other ingredient is given: glutamic acid (also an amino acid). These two are not the same. Glutamic acid is not glutamine, but the body uses it as a raw material to produce glutamine. There are companies that specifically add glutamine in protein powders. But the difference in the results glutamine gives are huge if taken additionally as a supplement. This way its effect is emphasized.
It is available in foods rich with protein, especially meat. As a supplement it can be found as a powder and tablets/capsules. Usually the tablet have much more additives then the powder. Powder is a better option, especially if there are no added ingredients in it. And, of course, it’s usually cheaper than tablets.
When and how much to take?
In order of importance, 5 grams before sleep, 5 grams before training, 5 after training. Depending on your possibilities, take it as many times as you can according the given sequence. It is recommended to take it with protein shakes.
If you have to limit yourselves up to 5 grams daily, the best is to take it before sleep. This is when the glutamine will have the best effect because it directly helps in recovery and muscle growth that mostly takes place while we sleep.
The best supplements from more aspects
Beware the package and the brand. Not all glutamine is equally good. Some contain added substances that can cause hormonal imbalance and various allergic reactions. Having thought about some specific brand? In our programs you can get recommendations for supplements which are proven as good.