L-Glutamine is an amino acid that plays a vital role in various bodily functions, including supporting immune system health, intestinal health, and muscle recovery. It is the most abundant free amino acid in the body and becomes conditionally essential during times of physical stress or illness, meaning the body cannot produce enough to meet its needs, so supplementation may be beneficial.
What Does It Do?
- Supports Immune System: L-Glutamine is crucial for the proper functioning of immune cells. During periods of intense exercise or stress, the body's demand for glutamine increases, and supplementation can help maintain immune function.
- Promotes Gut Health: It serves as a primary fuel source for intestinal cells, supporting the integrity of the gut barrier and promoting gut health, which is essential for optimal nutrient absorption and immune function.
- Aids in Muscle Recovery: L-Glutamine can help speed up recovery by reducing muscle soreness and rebuilding muscle tissue after intense exercise. It also helps decrease muscle breakdown and supports protein synthesis.
Workout Timing
- Prior to a Workout: Supplementing with L-Glutamine before exercise may help buffer the body's glutamine reserves, ensuring that the immune system and muscle tissues are adequately supported during the upcoming physical activity.
- During a Workout: While L-Glutamine doesn't directly enhance performance during a workout like creatine or beta-alanine might, maintaining optimal glutamine levels helps sustain muscle endurance and supports overall health, indirectly benefiting workout performance.
- After a Workout: Post-workout is where L-Glutamine shines, helping to reduce muscle soreness, accelerate recovery by supporting muscle repair, and maintain a healthy immune system, especially important during periods of intense training.
Possible Side Effects
L-Glutamine is generally safe for most people when taken in recommended dosages, but some potential side effects include:
- Gastrointestinal discomfort, such as bloating or gas.
- Nausea or upset stomach, especially when taken on an empty stomach or in high doses.
Suggested Dosage Amount
- For General Health and Immune Support: 5-10 grams per day.
- For Exercise Recovery: 5-15 grams per day, divided into two or three doses, including pre- and post-workout. Taking one dose within 30 minutes after exercise and another dose before bed can be particularly effective for recovery.