How to Take Protein with Glutamine Effectively

Melanie Ramos 5 min. of reading Amino Acids Leave a comment

Do you want to get the most out of your protein and glutamine supplements? You’re in the right place. In this post, we’ll discuss how taking glutamine and protein effectively can make a significant difference in your training.

We will provide detailed information so you can integrate these supplements into your daily routine in a way that truly makes a difference.

Index

1 What is the appropriate dosage?
2 When is the best time to take glutamine and protein together?
3 What is the purpose of taking proteins with glutamine?
4 Is this combination safe?
5 How to enhance this combination?

What is the appropriate dosage?

The optimal dosage of supplements varies depending on your weight and the type of training you do. The recommended amounts are:

Protein Dosage

As a general rule, it is recommended that adults consume between 0.8 and 1 gram of protein per kilogram of body weight per day to maintain basic nutrition.

However, for those who engage in intense training or seek to increase muscle mass, the recommendation can increase to between 1.6 and 2 grams per kilogram of body weight per day.

Example for a 70 kg person: 70 kg×1.6 g/kg = 112 grams of protein per day.

Glutamine Dosage

Generally, for adults, the recommended daily dose of glutamine ranges from 5 to 10 grams.

For those involved in intense training or strenuous physical activities, such as weightlifting or prolonged endurance training, the dose can increase.

Some experts suggest that these individuals could benefit from taking up to 20 grams of glutamine per day, divided into several doses.

For a 70 kg person, the daily dose is approximately 5 grams.

When is the best time to take glutamine and protein together?

Post-Workout: consuming them immediately after exercise helps muscle recovery and protein synthesis.
Before Bed: taking glutamine and protein before bedtime can support muscle recovery and growth during sleep, when the body repairs itself.
Between Meals: using these supplements between meals can help maintain stable levels of amino acids in the blood, which is beneficial for muscle growth and repair.
Pre-Workout: for long or intense workouts, taking glutamine and protein before can help increase endurance and reduce muscle damage.

What is the purpose of taking proteins with glutamine?

Taking proteins with glutamine is an effective strategy to improve muscle recovery, increase protein synthesis, and strengthen the immune system.

This combination not only accelerates recovery after intense workouts but also helps maintain muscle tissue integrity and optimize immune function, making it perfect for athletes and physically active people looking to improve their performance and overall well-being.

Is this combination safe?

The combination of creatine and glutamine, when administered in the correct doses, is recognized for its safety and efficacy. Both supplements have been widely supported by scientific research confirming their usefulness and safety in use.

It is important to adhere to the recommended dosage guidelines and personalize them according to your individual needs.

This ensures that you maximize their benefits while maintaining safe and beneficial use.

Evowhey Protein by SportSeries

L-Glutamine powder by RawSeries

How to enhance this combination?

With Creatine: adding creatine to the mix can enhance strength and training capacity by increasing energy production in muscles. Ideal for intensifying workouts and improving muscle recovery.
With BCAAs: integrating BCAAs (branched-chain amino acids) helps reduce fatigue during exercise and promotes protein synthesis. It is perfect for faster recovery and for protecting muscle tissue during and after intense workouts.

You might be interested in these combinations:

References

Gleeson, M. (2008). Dosing and efficacy of glutamine supplementation in human exercise and sport training. The Journal of Nutrition, 138(10), 2045S-2049S. https://academic.oup.com/jn/article/138/10/2045S/4670126
Effects of glutamine supplementation on muscle function and stress responses in a mouse model of spinal cord injury.
MacLean D.A., Graham T.E. and Saltin B(1994).Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. American Journal of Physiology 267, E1010-1022.
Fern E.B., Bielinski R.N. and Schutz Y(1991). Effects of exaggerated amino acid and protein supply in man. Experientia 47, 168-172.
Lemon P.W.R(1995). Do athletes need more dietary protein and amino acids?. International Journal of Sports Nutrition 5, S39-S61.

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