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- The amount of glutamine to take depends on your body weight and the amount of exercise you do. The recommended dose ranges from 2 to 20-30 grams.
- If you are taking a high dose of glutamine (10g), it is recommended to split it into two times of the day: after training and before going to bed, or upon waking up and just before starting your exercise routine.
- Take glutamine without hot food and combine it with other supplements for better muscle-building and stress-reduction results.
Index
What is the recommended dose of glutamine?
The amount of glutamine you should take depends on factors such as your body weight, the intensity of your exercise, your rest patterns and whether you are taking other supplements.
On average, you can get 3-6 grams of glutamine per day through diet, assuming an intake of 1.5 grams of protein per kilogram of body weight.
If you do high-intensity exercise
A dose of 0.1- 0.3 grams of glutamine per kilogram of body weight is recommended every 30 minutes after exercise for 2 to 3 hours.
- Example: 70 kg x 0.3 = 21 grams of glutamine
If you do moderate exercise
People who exercise moderately on a regular basis may need a lower dose, usually around 5-10 grams per day.
- Example: 70 kg x 0.1 = 7 grams of glutamine
If you are sedentary
It can be obtained through a balanced diet, including protein-rich foods such as meats and eggs. If you choose to supplement, the minimum dose is usually around 5 grams per day.
When to take Glutamine?
There are 4 recommended times of day to take glutamine: when you wake up, before training, after training and before going to bed.
To maximise the benefits of glutamine, if you are taking more than 10 grams a day, it is important to split the dose rather than taking it all at once.
A general recommendation is to divide the 10 grams into two doses of 5 grams each. These doses can be taken after training and before bedtime, or upon waking and just before training.
This advice is especially useful to avoid potential side effects, as some people may experience stomach upset when taking high doses of glutamine at one time.
How to take this basic supplement for athletes?
You’ve probably heard all sorts of theories about how to take glutamine, which can lead to confusion. Well, this issue is very easy to clarify:
You can take glutamine with or without food. However, be careful not to mix it with hot food or drinks to avoid its possible degradation and the consequent reduction of its effects.
On the market, you will find glutamine sold as nutritional supplements in powder, capsules, and tablets. Some people find the powder format to be the most convenient, in order to mix glutamine with other supplements.
Can glutamine be combined with other supplements?
Glutamine can be taken mixed with other supplements, such as:
In which cases is it recommended?
Glutamine intake is recommended in the following cases:
- To speed up muscle building and muscle formation when exercising.
- In the case of immunocompromised patients.
- In the post-surgical period following a major operation.
- To relieve physical and mental stress.
- When you are at risk of infection.
Read more on the subject:
- Discover the most important benefits of Glutamine.
- Combine creatine and glutamine in an efficient way.
- Is glutamine better than creatine?
- How does glutamine improve performance and recovery in athletes?
Bibliographic sources:
- Cruzat, V. F., Krause, M., & Newsholme, P. (2014). Amino acid supplementation and impact on immune function in the context of exercise. Journal of the International Society of Sports Nutrition, 11, 61. http://doi.org/10.1186/s12970-014-0061-8.
- Bowtell JL, Gelly K, Jackman ML, et al., Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. J Appl Physiol 1999 Jun;86(6):1770-7.
