What is it?
Glutamine is the most common of all the amino acids found within the human body, with 61% of skeletal muscle being comprised of it. It is very useful in improving muscle mass, making it a favourite amongst bodybuilders and those who enjoy intense workouts.
Why is it useful?
Glutamine has many benefits to offer, one of the most celebrated being its ability to reduce catabolism (the process by which muscles are broken down to fuel the body’s various functions). It is also believed to help hydrate the cells, which assists in a speedy recovery following exercise, whilst priming them for further growth.
Glutamine is also the primary energy source for the immune system which is absolutely vital in both maintaining overall health and warding off long-term problems. Since heavy workouts deplete natural resources of the acid so vastly, supplementation is often the key to consistent wellbeing.
Further afield, glutamine is also crucial in a healthy gut and intestinal system, by keeping everything in working order and even helping to fight ulcers in the stomach.
How much should you take?
Glutamine is used up very quickly and without supplementation, it can take up to 6 days after a big workout for levels to return to normal, which would be a real problem for anyone looking to hit the gym regularly and achieve gains in mass and strength.
It’s produced naturally, meaning your average person looking to keep fit shouldn’t need to take too much but those seeking to build muscle are often recommended to take between 10 and 15 grams per day, split into 3 doses. This is most easily achieved by taking 5 grams upon waking in the morning to set you up for the day, 5 grams pre workout and your final 5 grams post workout.