Glutamine is one of the most abundant amino acids in the body and plays a key role in muscle recovery, immune function, and gut health. During intense exercise or stress, glutamine levels can become depleted, which is why supplementation is commonly used by athletes.
Benefits of Glutamine
- Supports muscle recovery
- May reduce muscle soreness
- Supports immune function
- Promotes gut health
When Should You Take Glutamine?
Glutamine can be taken at several times throughout the day:
- Post-workout: To support recovery
- Before bed: To support overnight recovery
- Between meals: To maintain amino acid levels
Should You Take Glutamine With Food?
Glutamine can be taken with or without food. However, taking it on an empty stomach may improve absorption because it reduces competition with other amino acids.1
Recommended Dosage
Most research suggests effective glutamine doses range from:
- 5–10 grams per day for general recovery
- Up to 20 grams per day in divided doses for intense training
Studies have shown that supplementation in this range may help support recovery and immune function.2
References
1. Castell LM & Newsholme EA. The effects of oral glutamine supplementation. European Journal of Applied Physiology. 1997.
2. Cruzat V et al. Glutamine metabolism and supplementation in health and disease. Nutrients. 2018.