- Glutamine can easily be found in high protein foods such as meat and dairy as well as whey protein and casein protein.
- There is no best time to take glutamine.
- Rather, it's important to have enough during the day and more when you're workouts are of higher intensity.
- Aim for 5g of glutamine at a time.
Benefits of Glutamine
Glutamine is one of the 20 naturally occurring amino acids and is a conditionally essential amino acid. That is, certain populations and disease states will drive up the requirements of glutamine. Vegans, vegetarians and those suffering from muscle wasting conditions such as AIDS, burns patients and physical traumas will all require increased glutamine levels. Glutamine is beneficial for immune and digestive health due to the cells favouring it as a fuel source over the more traditional fuel source of glucose.
The amino acid has also long been associated with being an important ingredient for muscle building, however evidence supporting this has been scant at best. Perhaps the best benefit of glutamine for bodybuilding and training purposes is supporting immunity which can often be depressed after a period of intense training. This makes it easier to get back to the gym faster so you can continue making headway with your progress.
How to Take Glutamine
Glutamine is abundant in high protein foods and supplements. It is particularly concentrated in whey protein and casein protein but can also be found by itself, usually in powder or pill form glutamine supplements. You will also find glutamine in specialty supplements such as intra workouts and even pre workouts in the rare instance. Depending on where you’re getting your glutamine, it’s best just to follow the directions of use for that particular supplement. 1-2 servings of protein powder or 5g of straight glutamine is more than enough for you to experience the benefits.
Best Time to Take Glutamine
Unlike many other ingredients, there really isn’t a best time to take glutamine. Rather it’s important to ensure that you have enough. Most trainers like to take glutamine after their exercise session as their amino acid absorption abilities are increased. However, you can really take glutamine any time throughout the day to experience its benefits.