If you work out, odds are you've heard about glutamine supplements more times than you can shake a stick at. You've been told glutamine works and is safe, and you've even wondered if supplements help recovery after exercise. I noticed they even charge you extra for a scoop of this stuff at your health club juice bar! If you have heard me teach about supplements, you know passionate and animated I get when it comes to this amino because I know what you are not being told. There are facts about glutamine they don't want you to know. This is what I call the “dirty little secret.” Keep reading and you too will soon know this secret. Then I want you to wonder why all the other so-called “experts” keep hyping this stuff up.
What Is Glutamine?
Glutamine is an amino acid. It's actually the most plentiful amino acid in the human body. Proteins are made of amino acids. Amino acids in turn can be divided into:
1. Essential amino acids
We cannot make and must get from the diet. It is essential that we consume them.
2. Non-essential amino acids
We can make these. Its not essential that we consume these because we can make them.
Glutamine is a non-essential amino acid. We make this amino every day. If you were stranded on a desert island, this would be the last thing on your mind needed to help you survive.
Conditionally Essential Amino Acids
In the world of sports nutrition, glutamine is also called a Conditionally Essential amino acid. By conditionally, we mean that, under some conditions, our ability to make this amino acid may not be enough to suit our needs. When this happens, it temporarily becomes an essential amino acid. Another phrase that means the same thing is “semi-essential.”
It's this part about glutamine being conditionally essential that has people buzzing about this amino acid. The claims for these types of supplements are numerous but the most prevalent claim is that glutamine helps you recover faster from exercise and improve your exercise performance.
Conditionally Essential Amino Acids
According to the NSCA's Guide To Exercise and Sport Nutrition, these are the conditionally essential amino acids
Remember, these are the amino acids that are usually not essential. It's only under certain circumstances (conditions) that our ability to make them is not enough to suit our needs. That is, they temporarily become essential when supplementation may be needed.
So when does it become conditionally essential? In other words, when might taking this as a supplement make sense?
The interest in glutamine helping people recover faster is based on clinical research. But fitness websites or magazines never tell us who the research is conducted on.
The majority of glutamine research involves sick people who have severe burns or serious illnesses like cancer or HIV. These are severe stresses on the body. In these cases, some research finds glutamine might help.
When this amino acid is given to sick people, their immune systems improve, they sometimes gain weight and recover faster after surgery. Because glutamine appears to work on these individuals, those in the supplement business started to market it to people who exercise – because exercise is stress too.
Another thing the ads don't say is sometimes the glutamine is injected although taking it orally probably will raise levels in the blood too. Taking it through an IV though will raise blood levels even more.
So, what about exercise? Does glutamine help exercise? There is some research noting glutamine might help immune systems function better. This might reduce over-training syndrome.
Many people who use glutamine supplements are bodybuilders or those who want to get stronger or recover from exercise faster.
Does glutamine help them?
Glutamine Exercise Research
Let's look at the human research on glutamine supplementation as it relates to exercise. If we know what the exercise research says, we can get a better idea of whether glutamine is right for us. Where possible I'll pick only research that involves healthy people and research that only used glutamine. I'll also try to show you how much glutamine was used also.
A 2015 study titled The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise, noted that glutamine (0.3 g/kilogram of body weight per day) reduced muscle soreness (DOMS) after eccentric exercise (8 sets of “negatives”) as well as improved recovery of peak torque during leg extensions compared to placebo. The study involved 16 healthy college-age individuals. The effects of glutamine appeared to be greater in men than women.
There are 2.2 pounds in a kilogram. So, if you want to know how much this is for you, divide your body weight in pounds by 2.2 and multiply this amount by 0.3. For example, a 180 pound person (180/2.2=81.8 kg), it would be 81.8 X 0.3 = 24.5 grams of glutamine.
In a 2015 study titled Is Long Term Creatine and Glutamine Supplementation Effective in Enhancing Physical Performance of Military Police Officers? researchers found no exercise improvement of either creatine or glutamine (0.03 grams/kilogram of body weight) in 32 military police officers.
A 2015 study titled Glutamine supplementation and immune function during heavy load training noted that 10 grams of glutamine improved immune function compared to a placebo in 24 athletes who were subjected to heavy load training for 6 weeks. While I can't tell what “heavy load training” refers to, I believe it's strength training with heavy resistance (loads).
In a 2015 study titled Effects of l-Alanyl-l-Glutamine Ingestion on One-Hour Run Performance, 12 endurance-trained men were given both 300 mg and 1000 mg of glutamine, mixed in a sports drink. Both of these drinks improved running time to exhaustion more than when the men received no hydration.
The amino acid was shown to improve time to exhaustion by 12.7% compared to when the men received only the sports drink. But, this difference was not statistically significant.
I do feel a 12.7% improvement would be “significant” to most runners, although from a statistics point of view, it was not deemed much better than just taking the placebo. This study was derived from a 2014 PhD dissertation.
In a 2015 review of research titled Glutamine as an aid in the recovery of muscle strength: Systematic review of literature, noted more research was needed in that they only found 6 appropriate/good investigations. In other words, they left out the flawed studies. What studies they found noted no significant differences -from the placebo group – in terms of recovery of strength following exercise.
In a 2003 study titled Effects of effervescent creatine, ribose, and glutamine supplementation on muscular strength, muscular endurance, and body composition, researchers noted that an 8-week strength training program combined a supplement containing glutamine, creatine, and ribose did not improve muscle strength, muscle endurance or body composition more than those who received a placebo. In this study, the supplement used contained 0.3 grams of glutamine, 5 grams of creatine and 2 grams of ribose.
One study from the 1990s titled Increased plasma bicarbonate and growth hormone after an oral glutamine load, found that 2 grams increased HGH levels in 8 of 9 healthy volunteers. I'm not aware of any other studies looking at glutamine and HGH levels.
See the SeroVital review for more insights.
Looking at the research, it appears things are not as rosy as some supplement companies would have people believe. If glutamine is going to work, I feel its effects would be most beneficial to highly trained aerobic and strength athletes as opposed to the “regular person” who goes to the gym a couple of times a week for an hour. In those people, I don't think this amino acid needs to be supplemented.
How Much Glutamine Works?
If the above studies are to be taken as “gospel,” then an amount based on body weight might be most appropriate. More than one study above used 0.3 grams per kilogram of body weight or 0.03 grams per kilogram of body weight. How much is that? Remember there are 2.2 pounds in a kilogram. So, if you were 180 pounds (82 kg), the amount would be between 2.4 grams and 24 grams.
On page 140 of the book The Athletes Guide To Sports Supplements, the authors state that 1.5-4.5 grams split into even doses before, during and after workouts are sufficient for improving the immune system and recovery following intense workouts. Unfortunately, no reference to show where this range came from is provided.
The National Strength and Conditioning Association (NSCA), in their book, the NSCAs Guide To Sport and Exercise Nutrition state “glutamine shows promise though the proper dosage remains unclear.”
Until better studies are done, I honestly don't feel anyone can say how much would be best or even if most people would notice an effect.
What's The Best Glutamine?
There really is no best brand. Research does not distinguish one brand from another as being better. For those brands that say they are “the best,” my advice is to ask the company to provide clinical evidence – involving humans – showing their brand of glutamine is better than others.
For those who want to try this as a supplement, it might be wise to look for a low-cost product from a company you have heard of. In the US, no government agency monitors supplements for quality. So, sticking to a more established company is wise.
Glutamine Side Effects
In healthy people, glutamine supplements are safe. Other than maybe some gastrointestinal issues if you take too much of it, I don't think most people will have an issue with it. Here are a few things to consider when taking this amino acid. This list is not complete:
- Stop taking glutamine at least 2 weeks before having surgery
- Start with less than is recommended for the first week
- Speak to your doctor if you are pregnant or nursing
- Talk to your therapist/pharmacist if you have bipolar disorder
- Speak to your pharmacist if you take any prescription medications
Does Glutamine Work?
This amino acid does have some research noting it might improve exercise performance in some people. But, there is not as much research as some believe. Several studies combine glutamine with other ingredients (creatine, HMB etc.) which also makes it difficult to know which contributed the effects.
So, what's the secret I mentioned in the title of this review? The “secret” is there is less research than most people think and not all of the research shows it works. If glutamine works, its effects might be best noticed in elite athletes (or very sick people) rather than the average person who works out a few times a week.
People are always looking for the next creatine – the next all-star exercise supplement. There are some really good supplements out there, and in its own context, glutamine might even, one day, be a contender for that title. Unfortunately, glutamine is going to have to go a few more rounds before I raise its hand in victory.
Good article (I weren’t aware the normal recommended dose on tubs is actually perhaps too low).
From my personal experience (running, but especially sprinting/weight training) glutamine is a staple for me. I’ve found lack of glutamine with heavy physical exertion can lead to overtraining and fatigue (studies show people with this real symptom for months have low glutamine). It’s also very important for the immune system, I stopped using glutamine for a month or two plus weren’t keeping up with L-lysine, and got shingles as a result. Definitely an important amino acid.
I’ve read it also helps uptake of glycogen when stores post workout need refuelling – in particular the liver stores. Also it’s meant to help stave off muscle catabolism, though there’s BCAAs/Leucine for that too.
So, I don’t mess about with l-glutamine now, twice a day after both cardio and weights. I do wonder if quality differs much though? Is Optimum Nutrition’s 1kg with £47 vs another hard to find info on brand ‘Crystal’ because of quality, or brand name.
Joe Cannon says
Ben, thanks for sharing that. Ive heard from others who also swear by glutamine. There is research on glutamine helping the immune system. That may be one way it helps people avoid overtraining syndrome. Glutamine also appears to increase glycogen storage in muscles. I have not seen anything on liver glycogen but I suppose its possible it helps this too. There is also some evidence glutamine (as well as carbs) can reduce how hard exercise feels too. I have not seen anything on quality concerns with glutamine brands. i see you are in the UK. Im not familiar with all the brands there as Im in the US but I believe optimum nutrition is a fine brand as is NOW and Jarrow.
Though I am a daily runner, I only discovered L Glutamine supplements while researching natural remedies for severe long-term reflux. I was prescribed medication which only made my symptoms worse and as we now know, may lead to cancer with long-term use. Looking into why some foods like cabbage were helpful, I discovered the common thread being they all contained higher levels of L glutamine than some other foods.
I started on my own a low dose powder usage and within days my condition had improved dramatically. Within weeks it resolved entirely and it has been over 5 years symptom-free. I did switch to GNC soft chews after a month or so and have taken them just periodically to insure no relapse. Unfortunately, the chews appear to be discontinued so likely have to keep some powder around for useage.
Even with my clinical proof, my doctor remains skeptical and doesn’t show any interest in exploring it as an alternative recommendation for other patients. I have suggested this to many friends and relatives over these past years and they couldn’t thank me enough.
Their improvement like mine was almost miraculous, or at least it felt like that to us. I don’t think you can reach these proven results from a placebo effect. As far as using for muscle retention, I am now 62 and do only maintenance pushups so cannot comment on the benefits for true weight lifters.
Joe Cannon says
Bruce, that is GREAT news! I am so glad to hear glutamine helped your reflux! I did a quick search and while I didn’t turn up any research, lack of research does not mean something does not work. you are your friends are proof of that. 🙂
Archan Ghosh says
Does Glutamine have a proven benefit to manage IBS symptons?
Joe Cannon says
Archan, there is some evidence glutamine can help IBS. in one study about 100 people were randomly given either glutamine or a placebo. Results showed those taking glutamine had improvements in IBS symptoms. Looks like the people in this study took 15 grams of glutamine a day for 8 weeks. Here’s a link to the study https://pubmed.ncbi.nlm.nih.gov/30108163/
Have you tried glutamine? Did it work for you?
Archan Ghosh says
Thanks, Joe, I don’t have IBS myself so haven’t taken glutamine. I do have a client who has some severe acidosis and IBS-C issue and hence I am very likely to suggest Glutamine. I asked here since I think the opinions on the effectiveness of Glutamine for IBS is mixed and not really conclusive. Its also pricey so I just don’t want my client’s money to go for a waste.
However, considering that it’s not harmful for you I would recommend a starting dose of 10g daily as a dietary supplement. If after 2 months no positive effect is seen then I will recommend to stop taking it to be honest. Thanks a lot for your reply.
Joe Cannon says
Archan, I’d suggest starting with less than that, maybe 5 grams. Generally, people don’t report issues with it but I’m usually conservative when starting new supplements – and this will help the glutamine last longer – and be less expensive for him. If it helps – or doesn’t – let me know what happens.
Archan Ghosh says
thanks yes i was considering a 5g to start too. thanks for sharing your thoughts
Well, as a Certified Fitness Trainer, I learned through my studies that the main function of Glutamine was not recovery, nor to reduce DOMS, but to spare muscle from either dieting or during extreme training. As a hard gainer, if I do not take Glutamine, I don’t gain muscle as fast.
Whether this is all in my head or not, Glutamine is one of the cheapest supplements out there when bought in bulk so I will continue to use it and recommend it to my clients, especially those with restricted caloric diets or hard gainers like myself.
Dave, generally, protein would be better than glutamine for those on a calorie restricted diet. that’s because the body needs more than just one amino acid.
One of the things I do is train fitness trainers. I’d caution you against “recommending” supplements. Here’s why I say this. Its the story all fitness trainers should know about:
So, why in the world would anyone ever get their Sports Nutrition Certification for any other reason than using it for their own personal use? I have my Sports Nutrition Certification and honestly I never push supplements or recommend any unless asked. Then I am very leery to recommend anything that has a stimulant. I tend to stick to staples that are tried and true and stay away from the next greatest thing. It is scary to think that because they asked for my opinion on a supplement and because I gave them my opinion that I could be sued.
And when it comes to protein instead of glutamine for sparing muscle, I count my macro nutrients for my diet and I really don’t like the idea of adding more protein to my diet. I am at 220gr of protein for the day and that is roughly 1.1gr per pound of lean muscle mass for me.
I try to get all my protein from diet versus protein shakes with the exception of my post workout protein. I’m don’t have a calorie restricted diet, however it is very difficult for me personally to gain muscle. I am in a slightly calorie positive condition and I train like a beast.
For my own personal conditioning glutamine supplementation will stay, but I will definitely be careful when giving my opinion on supplements moving forward. Thanks for the advice.
Hi Dave, I think giving an opinion and general recommendations is ok. In the article, I showed you, it’s my understanding that the trainer literally wrote out what the woman was to take. Because she had high blood pressure, some of that stuff never should have been on the list. I agree with you about the stimulants. What a trainer can/cant do – nutrition-wise will vary from state to state so check with your state gov to see what the rules are.
I had vincristine 30 years ago for cancer and my neurologist thinks this combined with pre diabetes (under control with diet and exercise) is whats causing numbness in my hands and feet. I did some research at the National Library of Medicine and found a study that showed Glutamine could reduce the side effects of the chemo numbness. The study used kids but I will be trying this supplement as soon as I can discuss it with my neurologist.
Emma, let us know what your doctor says and, if you try Glutamine, how you respond to it.
I use Glutamine Powder I buy 1,000 grams and take about 4-5 scoops a day which is 20-25 grams. I take in between meals most of the time. It has so many antioxidant properties for kidneys, pancreas basically the whole digestive system. I hear and read about how bodybuilding websites forums etc say it doesn’t work but people dont understand what its doing if they take enough of it for a good amount of time.
It also helps with recovery and I do eat a lot of foods that have glutamine in it but no matter how much a person eats you will NOT get enough Glutamine from food alone. I like to buy it from All Star Health and spend about 35 bucks for about 6-7 weeks worth.
Your comment appeared just in time to save me from giving up on glutamine, based on ×Joe’s opinion. Do u have any links to studies re: kidney benefits and antioxidant benefits?
Joe Cannon says
Tim, I’m happy Fon’s comment helped you. While I remain skeptical of glutamine supplements for most people, I personally know very active people (like spinning instructors) who swear by it. If it helps, heres a rat study noting glutamine has antioxidant effects https://www.ncbi.nlm.nih.gov/pubmed/22129885 There may be human studies too. I’d have to look closer at this.
I am currently cutting back and doing cardio (600 calories per session) and resistance training eg with weights to help with fat loss and toning. I am thinking of starting to use Beyond BCAA + Glutamine (ehp labs) during my workouts. Please note I am also taking OXY Shred as a pre workout. Will having the BCCA + Glutamine help with fat burning/Loss and muscle recovery, or just mainly targeting the muscles? I am very confused.. Thankyou!
Hi Danni, my opinion of pre-workout supplements is that they are all over priced caffeine supplements. They sometimes contain other stimulants too but the idea is the same – rev you up for your workout. The idea is the more reved up (stimulated) you are, the harder you will workout. This can put a lot of stress on your heart and is another reason I dont feel pre-workouts should be used.
I took a quick look at oxy shred and I can’t see what its ingredients are, other than L carnitine. I don’t feel pre-workouts are needed – and I feel the same way about post workout supplements and “mid workout” supplements (yes they are out there too).
BCAAs may reduce fatigue and can be used as a source of energy by the muscles. Leucine (one of the BCAAs) might have an effect on muscle growth. You could just get leucuine by itself or just buy an inexpensive BCAA supplement. These amino acids are in foods too (chicken, fish turkey etc). I’ve showed you the research on glutamine here. I think it might help the immune system but for weight loss, I dont think we can say that based on the research at this time. While I think glutamine is safe I’m not sure how much you need it.
I’ve never heard of EPH labs. Their website doesn’t readily tell me where they are physically located. I couldn’t not find a phone number for them either. It looked like they only communicate via email. When I see labs in the name, I expect to be able to see a building where lab work is performed.
Thanks for replying so fast. I’ve taken on your advice. And yes you’re very correct when working out on Pre Workout my heart feel under at of strain and it gets very high almost at 200 so definitely scary!
My main help I ask for is this:
As I’m focusing on weight loose the most, 2 days of the week in the gym I do cardio the 2 other days I do strength what should I eat/consume before and after my Cardio session I burn around 300-500 calories during 40 mins.
I’ve read a lot on fasted cardio but the Down fall is if I go to hard which I do, it starts burning into muscles and I don’t want that so in helping this and stopping it should I eat a high carb or protein meal before my workout which is morning time so breakfast I’d be eating?
I know you’re suppose to have protein shakes after training but is that i general cardio training or just strength? Confused a lot!? And can you eat a meal as well as a shake? Or does the shake replace a meal?
This is what I seriously struggle with as I feel I’m not doing it right?
Hi Dani, TV and internet is full of “experts” who I think are the blame for the confusion you are experiencing so let me try to help.
1. fasted cardio. Don’t worry about it. I know its popular to do, but there is some evidence that it doesnt matter: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ Even if it is ultimately proven better, that doesn’t mean its better for you. IF you find doing fasted cardio a challenge, I say don’t do it. Eat something before you work out.
2. Protein shake after working out. I again, think this is something most people dont have to worry about. I think the only people who would probably notice a significant effect would be older adults (because of their decreased muscle mass) and highly trained athletes. For the rest of us, I usually say eat something that contains carbs and protein when you are hungry. If you like to have a protein shake after working out (strength or cardio), great; aim for about 20-30 grams of protein and you should be ok.
3. Meal replacement shakes are supposed to take the place of eating a meal. Since the shake often will have fewer calories than the food one eats, this can help weight loss. But, meal replacement shakes are not needed. You could just save money by eating a few less calories on your own. Also, not all meal replacement shakes have fewer calories. Id much rather see you eat protein, carbs and fats at each meal and focus on eating a few less calories, than using a meal replacement shake whcih -despite the advertising -isnt as healthy as real food.
4. I dont think 40 minutes of cardio is burning muscle. if yes this may mean you are but, muscle contains about 1800-2000 calories stored in carbohydrates (its called glycogen). 40 minutes of cardio isn’t going to really deplete that for the most part. When you are running low in carbs, that is when muscle can start to be broken down. Do you ever smell like ammonia in your arm pits? If yes, that might be a sign you are breaking down muscle – and other – protein. This brings up a good point. Carbs are not bad. Carbs help protect muscle protein -and other proteins – from being broken down. The same goes for the overall number of calories you are eating too. While eating a few less calories per day (like 1800 calories for example) can lead to weight loss, going on a drastic reduction (like 1000 or less) might cause protein to be broken down as the body tries to make up for what is not being eaten.
5. Have you thought about combining strength and carido into the same workout? In other words, do 30 minutes of cardio and 30 minutes of strength training per session in the gym? You could do this by using a circuit strength training program. Its very efficient will help you maximize your time in the gym. Just a thought.
Does any of this help?
Wow!!!! Thank you so much this has helped A LOT! I have put myself in a calorie deficit of 1500 a week ago and is going good, I have counted all calories and ate carbs and protein after my workouts.
Yeah I usually do legs and cardio or cardio and abs and arms in their own as I want to work on arms with everything I have no idea burn myself out and do a half heart job on arms?
Plus I have the Kayla itsines challenge but it’s too repetitive and boring.
Another question how many calories should I be burning compared to what I eat and my 1500 goal?
dont worry too much about arms. you use more calories performing exercises that use a lot of muscle at the same time – leg press, lat pull down, chest press, etc. Arms are a small muscle group. Also, if you train them in the beginning of the workout, it reduces the work you can do with the big muscle exercises (lat pull down, rows etc) because the arms are already fatigued. Train big muscles first and small muscles last.
At 1500 calores per day Im sure you will be losing some weight. you might lose a lot in a week or so (5 lbs or so). Most of this will be water and its normal. That will eventually taper off to about 0.5-2 pounds per week which is great. Any more than that and you might be losing muscle. When you are only losing a little per week, then you know you are really burning fat.
Dont worry about burning calories during exercise. Exercise doesnt burn as many calories as we think. At most it only amounts to about 30% of the caloirs we burn in a day. Most of the calories (about 65% or so) comes from BMR – basal metabolic rate. This is basicly where you are at right now. In other words, we burn the most calories when we are at work, sleeping, watching tv etc. I know its weird, but its true. Think about it – you cant exercise non-stop for 15 hours. The calories burned during exercise dont exceed what you burn when you are doing all the other stuff in your life.
Because you are only eating 1500 calories per day, this means you wont be over eating at all the other times of the day. Sometimes people say “I deserve this because I worked out” and they eat a pizza. At 1500 cal per day, you wont be making this mistake.
that said if you start feeling like you are starving, then eat a bit more. You could probably get by by eating 1600-1800 calories per day and still lose weight with all the exercise you are doing.
Everybody has a “challenge” these days. They are basically all the same It probably goes back to the late 1990s when a book was written by Bill Philips called Body For Life. if you won the challenge, you won a million dollars.
I’m a ‘regular guy’. I do light exercise a few times a week. I have two scoops of L-glutamine a day. I’ve put on 8 kilograms in 6 months, and goes on easily by the way. So, I say L-glutamine works just fine.
I’m 19 years old, 6 foot 1 190 lb male. I am currently cutting weight, I have practice 4 times a week, I also workout about 4-5 times a week, should I invest in glutamine supplements?
I forget to mention, I play collegiate rugby.
ahh ok gotcha, rugby. well, you dont really need to get “cut” for rugby do you? that sport is all about having strength, muscle endurance and aerobic endurance, which your practices are likely developing. At 19 you are at the top of your game – and you are only going to get better over the next 10 years. If you notice you are not sleeping well or that you are getting sick more frequently then you might be over training. In theory then, glutamine might help. But as long as you are eating well -lots of fruits/veggies I dont think that will happen.
keep me posted on how your training is going!
Hi Tyler, what sport are you cutting for? I dont think you need glutamine supplements. Save your money.
I have been taking 5 grams of L-Glutamine twice daily for 2 weeks. My purpose of this is weight loss. I don not do any sort of training, I only starting taking it because of researching supporting weight loss claims. I’ve noticed that I’ve actually gained 1.5 kilos since starting glutamine. Is this due to a change in muscle? Or are the weight loss claims completely bogus and doing the opposite of what I’m trying to achieve?! Would you recommend glutamine for weight loss in individuals not training?
Alexandria. Im not aware of any evidence pertaining to glutamine and weight loss. I think dieting without exercise leads to losses of about 50% fat and 50% muscle. If you add in some exercise, then its mostly fat we tend to lose. I’m not sure what caused you weight gain while taking glutamine. Are you eating more on top of taking glutamine?
I have had severe stomach acid since 2000 (started with my last pregnancy). The doctor just kept putting me on strong antacids. These antacids give me chest pains because they seem to cause a lot of air.
I started to use glutamine 2 weeks ago and it seems that the acid has calmed down. I also feel more energetic in the morning. I am only taking a tsp upon rising. I don’t know if I should take more.
I must also mention that before I started taking glutamine I would tire very easily, especially after exercise (i have never felt a high from exercise, more like an omg I need a nap), now I don’t seem to need a nap after I exercise.
Anna, that’s really interesting. Im glad glutamine is helping you. Question. what brand of glutamine do you use and what do you mix your it with? How does it taste? I ask because I can never get it to taste good when I use the powder.
Glutamine has been shown to help with gut issues (leaky gut etc…) people often drink high collagen bone broths and take glutamine in an effort to ease problems or aid in repair of tissue.
Only question I have now is Japanese glutamine (or German )used to be the go-to stuff, most others use cheap contaminated china garbage (they often cut their powders with chemicals to fake quality tests)
Since the disaster in Japan and the radiation leakage I wonder how many Japanese products are now polluted
I was just wondering what the difference is between: L-glutamine, glutamine, glutamate, and monosodium glutamate are biologically? I have heard some people don’t like to use l-glutamine because they are afraid it can have the same neuro-stimulating properties as monosodium glutamate.
This might be a super stupid question, but it would be great to find some clarity on this.
Copter77, glutamine and L glutamine are the same thing. The “L” just means that amino acid is “left handed.” All the essential and non-essential amino acids we use to build muscle are left handed. we dont absorb “right handed” amino acids although some right handed molecules we do absorb best (like vitamin E). You can see which are right handed by seeing the letter “D” on the label.
Glutamate is part of MSG. Here is a link I found at the FDA that may help you: http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm
Cyrus Blades says
Hello, I’m a Fitness Specialist in the US Air Force. I notice when I do workouts that I would normally feel severly sore from; glutamine would leave me feeling fine the next day instead of sore. Are you telling me this is just a placebo effect?
Cyrus, Maybe or maybe not. I’m saying that the claims people make about glutamine does not appear to have any research to substantiate it. The companies that sell glutamine supplements show no proof and I cant locate any either. So, is what you experience a placebo effect or not? I’m not sure. Personally, I’m ok with a placebo effect if you get benefits from it.
Audrey Dryden says
I am taking Glutagenics from Metagenics for rebilding gastro lining and support…it has 3500 mg of L glutamine and Deglycyrrhizinated licorice root along with aloe leaf extract…helping my colitis very much. Sorry for misspelling, no spell check here? Thanks
Audrey, you did pretty good with the spelling – better than I usually do too 😉
Hello my boyfriend has had severe muscle spasm and taking Glutamine is helping him. My mom has the same situation and glutamine has been a relief. Though, one of my friends have one of those crazy muscle diseases where the muscles enzymes start destroying the muscles. I was thinking if it could help her to have less pain or generally feels better?
Ayat, thanks for writing. If it helps your friends let me know. Also if it helps, let me know what muscle disease she has as that will help others who have the same condition.
Hey joe it was grt reading ur comments n ur opinions…i was just planning to buy glutamine…so thought lets get an idea abt it,like what its side effects and benefits.and it was grt the way you have explain.Grt job joe.You are really helping people with ur knowledge n experience…Thumbs Up.TC.
Vikram, thanks I really appreciate that 🙂
Trent Herbisson says
My experience is that is helps for me (from long grueling workouts, and to recover my immune system after being in cold weather or working out a lot)….
But I use (considerably) big amounts of it… I buy Glutamine in bulk (500g/1000g) and use up to 10-15, or even 20 grams of it… only and only then I have a positive rezult…
But this is my response, might as well be a placebo affect… Still one of cheaper ways to have a placebo 😀 😀 😀