How to properly take L-Glutamine for gut health. When is the best time to take L-Glutamine. What to mix L-Glutamine powder with. How much L-Glutamine to take for gut health. Which type of L-Glutamine supplement is best.

Understanding L-Glutamine and Its Benefits for Gut Health

L-Glutamine is an amino acid that plays a crucial role in supporting gut health. It serves as the primary fuel source for the cells lining the intestinal wall, known as enterocytes and colonocytes. Research has shown that L-Glutamine can help alleviate bloating, improve digestion, and address leaky gut syndrome.

A 2011 meta-analysis of 86 studies on glutamine and gut permeability concluded that “Glutamine is considered the most important nutrient for healing of ‘leaky gut syndrome’ because it is the preferred fuel for enterocytes and colonocytes”. This highlights the significance of L-Glutamine in maintaining a healthy gut barrier.

Timing: When to Take L-Glutamine for Maximum Absorption

The timing of L-Glutamine consumption is crucial for optimal absorption and effectiveness. Unlike many other supplements, L-Glutamine should not be taken with food, particularly protein-rich meals.

Should L-Glutamine be taken with or without food?

It is recommended to take L-Glutamine without food, especially avoiding high-protein meals. This is because L-Glutamine competes with other amino acids for absorption in the intestinal tract. When taken with protein-rich foods, the intestinal wall may not be able to absorb all the L-Glutamine effectively.

For best results, take L-Glutamine at least 1 hour before or after a meal. For example, if you eat breakfast at 7:30 AM, you could take L-Glutamine before 6:30 AM or after 8:30 AM.

What is the ideal time of day to take L-Glutamine?

The best time to take L-Glutamine depends on your individual schedule and goals. However, many experts recommend taking it first thing in the morning on an empty stomach. This allows for maximum absorption without interference from other nutrients.

Another option is to take L-Glutamine before bed, at least 2-3 hours after your last meal. This timing can be beneficial as it supports the body’s natural repair processes during sleep.

Mixing L-Glutamine: What’s the Best Way to Consume It?

L-Glutamine powder is the most common form of supplementation. But what should you mix it with for the best results?

Which beverages are ideal for mixing L-Glutamine?

Water is the simplest and most effective option for mixing L-Glutamine powder. It dissolves easily and doesn’t interfere with absorption. If you prefer, you can also mix it with non-acidic juices or herbal teas.

Avoid mixing L-Glutamine with hot beverages, as heat can degrade the amino acid. Also, steer clear of acidic drinks like citrus juices or coffee, as they may reduce the effectiveness of L-Glutamine.

Dosage: How Much L-Glutamine Should You Take?

The appropriate dosage of L-Glutamine can vary depending on individual needs and health conditions. However, there are some general guidelines to follow.

What is the recommended daily dosage of L-Glutamine for gut health?

For general gut health support, a typical dosage ranges from 5 to 10 grams per day. Some studies have used higher doses of up to 30 grams per day for specific conditions, but this should only be done under medical supervision.

It’s often recommended to start with a lower dose, around 5 grams per day, and gradually increase if needed. This allows your body to adjust and helps you gauge your tolerance.

Choosing the Right L-Glutamine Supplement

Not all L-Glutamine supplements are created equal. When selecting a product, there are several factors to consider.

What should you look for in an L-Glutamine supplement?

• Purity: Look for pharmaceutical-grade L-Glutamine with no fillers or additives.
• Form: Powder form is often preferred as it allows for easy dosage adjustments.
• Third-party testing: Choose products that have been independently tested for quality and purity.
• Manufacturing standards: Opt for supplements made in facilities that follow Good Manufacturing Practices (GMP).

One highly recommended product is Gut L-Glutamine, which meets these criteria and is specifically formulated for gut health support.

Potential Side Effects and Precautions

While L-Glutamine is generally safe for most people, it’s essential to be aware of potential side effects and take necessary precautions.

Are there any side effects of taking L-Glutamine?

Side effects from L-Glutamine supplementation are rare but can include:

• Mild gastrointestinal discomfort
• Headaches
• Dizziness

If you experience any adverse effects, reduce your dosage or consult with a healthcare professional.

Who should avoid taking L-Glutamine?

While L-Glutamine is safe for most people, certain groups should exercise caution or avoid it altogether:

• Pregnant or breastfeeding women (due to limited research)
• People with liver or kidney disease
• Those with a history of seizures
• Individuals taking certain medications (consult your doctor)

Incorporating L-Glutamine into Your Gut Health Regimen

L-Glutamine can be a valuable addition to your gut health routine, but it’s important to use it as part of a comprehensive approach to digestive wellness.

How can you maximize the benefits of L-Glutamine for gut health?

To get the most out of your L-Glutamine supplementation:

1. Combine it with a balanced diet rich in fiber and fermented foods.
2. Stay hydrated to support overall digestive function.
3. Manage stress through techniques like meditation or yoga.
4. Consider adding other gut-supporting supplements like probiotics or digestive enzymes.
5. Maintain a consistent supplementation schedule for best results.

Remember, while L-Glutamine can be highly beneficial, it’s not a magic solution. Consistency and a holistic approach to gut health are key to seeing long-term improvements.

Tracking Progress and Adjusting Your L-Glutamine Regimen

As with any supplement, it’s important to monitor your progress and make adjustments as needed when taking L-Glutamine for gut health.

How can you assess the effectiveness of L-Glutamine supplementation?

To evaluate whether L-Glutamine is working for you:

• Keep a symptom journal to track changes in digestive issues
• Note any improvements in energy levels or overall well-being
• Consider periodic gut health tests recommended by your healthcare provider
• Pay attention to changes in bowel movements and any reduction in bloating or discomfort

It’s important to give L-Glutamine time to work. Some people may notice improvements within a few days, while others might need several weeks to see significant changes.

When should you consider adjusting your L-Glutamine dosage or routine?

You might need to adjust your L-Glutamine regimen if:

• You’re not seeing desired improvements after 4-6 weeks of consistent use
• You experience any adverse effects
• Your gut health goals or overall health status changes

Always consult with a healthcare professional before making significant changes to your supplement routine, especially if you have underlying health conditions or are taking medications.

Combining L-Glutamine with Other Gut Health Strategies

While L-Glutamine can be a powerful tool for improving gut health, it’s most effective when used as part of a comprehensive approach to digestive wellness.

What other practices can enhance the benefits of L-Glutamine?

To optimize your gut health, consider combining L-Glutamine supplementation with:

1. Probiotic-rich foods or supplements to support a healthy gut microbiome
2. Regular exercise, which can improve digestion and reduce inflammation
3. Mindful eating practices to enhance digestion and nutrient absorption
4. Adequate sleep to support overall health and healing
5. Stress-reduction techniques, as chronic stress can negatively impact gut health

By integrating these practices alongside L-Glutamine supplementation, you create a synergistic approach to gut health that addresses multiple aspects of digestive wellness.

Are there any specific dietary changes that complement L-Glutamine supplementation?

Certain dietary modifications can enhance the gut-healing effects of L-Glutamine:

• Increase consumption of bone broth, which is naturally rich in glutamine
• Incorporate more prebiotic foods like garlic, onions, and Jerusalem artichokes
• Reduce intake of processed foods and refined sugars
• Consider an elimination diet to identify potential food sensitivities
• Stay well-hydrated to support overall digestive function

Remember, everyone’s digestive system is unique, so it may take some experimentation to find the combination of supplements, diet, and lifestyle practices that work best for you.

Understanding the Long-Term Benefits of L-Glutamine

While many people focus on the immediate effects of L-Glutamine supplementation, it’s important to consider the long-term benefits for overall health and well-being.

What are the potential long-term effects of consistent L-Glutamine use?

Long-term L-Glutamine supplementation may contribute to:

• Improved intestinal barrier function, reducing the risk of leaky gut syndrome
• Enhanced immune system function, as a large portion of the immune system resides in the gut
• Better nutrient absorption, potentially leading to improved overall nutrition
• Reduced inflammation throughout the body
• Increased muscle recovery and growth, particularly for those engaged in regular exercise

It’s important to note that these long-term benefits are best achieved through consistent use and as part of a holistic approach to health.

How does L-Glutamine support overall health beyond gut function?

While primarily known for its gut health benefits, L-Glutamine plays roles in various bodily functions:

1. Supports brain health by serving as a precursor to neurotransmitters
2. Aids in maintaining healthy blood sugar levels
3. Contributes to wound healing and tissue repair
4. Helps maintain acid-base balance in the body
5. Supports liver health and detoxification processes

By supporting these diverse functions, L-Glutamine supplementation can contribute to overall health and vitality, extending its benefits far beyond gut health alone.

How To Take L-Glutamine For Gut Health
– Essential Stacks

If you’re sitting at home with your beautiful tub of L-Glutamine in hand and wondering…how do I actually take it…then this is the ultimate guide for you! And that’s because we’re going to use the latest research to answer your 5 main questions about using a L-Glutamine supplement for gut health. We’ll look at whether you should take it with or without food, plus the best time of day to consume it and which drinks to mix it with. Plus we’ll even cover how much to use and which glutamine supplement is best for gut health. Let’s go!

Video: If you want to try the L-Glutamine powder Richelle recommends in the video above you can buy it on Amazon or direct from us

Everything you need to know about using L-Glutamine

Glutamine is a remarkable amino acid for gut support. Not only can it help with bloating and digestion, but also leaky gut.  In fact, this 2011 meta analysis of 86 different studies on glutamine and gut permeability, found

“Glutamine is considered the most important nutrient for healing of ‘leaky gut syndrome’ because it is the preferred fuel for enterocytes and colonocytes”.

But here’s the thing…

…L-Glutamine in supplement form can be a bit of a primadonna. Meaning, there is a right and wrong way to take it. And if you’ve read a few articles online, you might have seen all sorts of conflicting info on the best way to take L-Glutamine for gut health. At times it can feel about as confusing as watching season 2 of WestWorld!

And if that’s you, then this is the explainer guide you’ve been waiting for. Because here at Essential Stacks we make one of the most popular L-Glutamine supplements in the world, Gut L-Glutamine.  And using our years of research in this field I’m going to answer your top 5 questions.

Photo: If you want to try Gut L-Glutamine powder (made in USA) that is pictured above, you can buy it on Amazon or direct from us

What we’ll cover in this guide

1. Should you take L-Glutamine with or without Food?
2. When is the best time of day to take it?
3. What is the best beverage to drink it with?
4. How much L-Glutamine should you take?
5. And of course which type of L-Glutamine powder is best?

Knowing this will make all the difference. Because if you are taking it incorrectly, you might be wasting your money, or worse…missing out on all the health benefits! Let’s go!  

1) Timing

a) Should you take L-Glutamine with or without food?

Well, with most supplements we tend to suggest that you take it with food. And that is because most supplements are better absorbed when eating a meal. For example, vitamin D is a fat soluble vitamin / hormone. And so it is best taken with a meal containing some fat.

Meanwhile, other supplements are usually just better tolerated when taken with food. For example, fish oil tends to be gentler on our GI tract when it is taken with a meal, as opposed to on an empty stomach. Meaning no fishy burps.

But when it comes to gut health supplements things aren’t quite so simple. And these general directions aren’t necessarily the most suitable. For example, probiotics – should you take them with or without food?  Well, the answer depends on:

• The probiotic strains being used
• The type of meal being eaten
• The encapsulation technology used
• And a host of other factors

In other words, it’s complicated!  So much so we actually create a whole article on when is the best time to take probiotics.

Now for glutamine at least, things are a bit simpler. And it all has to do with absorption. Which I’ll explain now.

Photo: It is best to avoid taking L-Glutamine when eating high protein foods – hello steak dinner!

So the first thing you need to know is that high protein foods like meat and seafood have lots of amino acids in them. And the second thing is that L-Glutamine is ALSO an amino acid.  And as you can imagine, our intestinal tract can only absorb so many amino acids at the same time.

Which means by consuming L-Glutamine with protein rich foods, you’re asking your intestinal wall to do too much. It simply won’t be able to absorb ALL the L-glutamine.

And therefore, if we want to give glutamine the best chance of being fully absorbed, it can help to take it WITHOUT proteins. That way we are not forcing our glutamine to compete for absorption like some sort of Amino Acid Hunger Games!  So for L-Glutamine we suggest people take it without protein-rich foods.

Now given most meals contain some protein, our general guidance is to take it 1 or more hours before OR after a meal.  So for example, if you eat breakfast at 7.30am you might take your L-Glutamine any time before 6.30am or any time after 8.30am.

b) When is the best time of day to take L-Glutamine for gut health? 

Now in terms of the best time of day to take L-Glutamine, well, this is where things get simple! You see, while other supplements often need to be taken at specific times of day – hello magnesium my sleepy friend.  

It doesn’t really matter when you take L-Glutamine.

With that said, taking it first thing in the morning is usually best as it is easy to remember, helps with compliance and gives your gut a great headstart for the day.

Photo: L-Glutamine is best taken away from food, generally first thing in the morning when you wake up.

Also, many people may opt to take L-Glutamine twice a day to give their gut extra support. And if that’s you, then it can be best to split your glutamine between the morning and early evening.

For example, you might take it first thing in the morning when you wake up…and then your second serving sometime before dinner.

2) Consuming

a) What beverages can glutamine be mixed with?

When it comes to the best beverage to take your L-Glutamine with things get a little more complex. For example, should you go full Kim Kardashian and add it to your kale-spinach-blueberry smoothie? Or should you add it to your precious life-restoring morning coffee?

Well don’t worry, because I’ll explain now exactly which beverages glutamine goes best with, and which ones you should avoid.

But before I do, our research team found an interesting 2020 research piece from the CDC, showcasing the most consumed non-alcoholic beverages in America.

Water accounted for 51.2% of total nonalcoholic beverage consumption among adults on a given day in 2015–2018, followed by coffee (14.9%), sweetened beverages (10.2%), tea (8.7%), fruit beverages (5.6%), milk (5.5%), and diet beverages (3.8%).

And as a quick pop quiz how many of these beverages do you think would be okay to consume with L-Glutamine?

Obviously water would be fine.  But what about the other 6 types of beverages?

Well, it turns out only 3 of the other beverages would be okay. And to find out why, let’s look at the 2 most important rules for choosing a suitable drink for your L-Glutamine.

Video: If you want to try the L-Glutamine powder we feature in the video above you can buy it on Amazon or direct from us

b) Hot versus cold beverages

So first of all, in terms of hot versus cold drinks it is best to take L-Glutamine with cold or room temperature drinks. And that is because research as far back as the 1980s has shown amino acids like L-Glutamine, tend to only be stable up to 120 degrees fahrenheit or 49 degrees celsius.

Meaning, above these temperatures, heat can denature or damage the precious amino acids, including those in your L-Glutamine supplement.

You see, while your L-Glutamine will do fine in your body, which sits at a temperature of around 98.5 fahrenheit or 37 celsius, they might struggle in something like coffee or tea, which are usually consumed at 180 fahrenheit or 82 celsius.

By the same token, avoid mixing L-Glutamine with any gut nourishing broths like bone broth or even soups like miso.

c) Protein-based beverages

Next up, it is best to take L-Glutamine with drinks that do NOT contain lots of other amino acids. And this is because like taking it with foods, we don’t want our glutamine having to compete with them for uptake and absorption in your GI tract.

Now unless you moonlight as some sort of food chemist, you might not know which drinks contain significant levels of amino acids. Thankfully though our team at Essential Stacks have done the research for you. And we actually did some light reading of this book on Infrared Spectroscopy for Food Quality Analysis and boy what a page turner it was…move over Stephen King!

Anyways, the main drinks we found that are high in amino acids were:

• Protein rich beverages like milk
• As well as protein powder drinks
• And of course, sports recovery drinks that pack extra amino acids into them.

And although we found some fruit juices like orange juice may contain 0.3% amino acids, most contain almost none, meaning they are not a high source of amino acids.

So now you know cold drinks without too many amino acids are ideal let’s look at the best drinks to mix your L-Glutamine with, in order from most ideal to least…

Photo: L-Glutamine powder is best taken with water, but you can also take it with other drinks, which we cover below

7 best drinks to mix L-Glutamine with (ranked from best to worst)

1. So first up water.   It is the perfect delivery vehicle for your precious amino acids and it is without doubt our favorite beverage for glutamine. Our suggested use directions are to mix 1 scoop or 5 grams of L-Glutamine powder, with 8 fluid ounces or 240 mils of water. Of course, if you don’t love the light naturally fermented flavor of glutamine, then you can mix it with flavored beverages and I’ll run through them now.
2. So the best flavored beverage would be homemade flavored water. In other words, you can infuse or squeeze fruits like lemon, lime or berry into your water. And yes I know this sounds really hippy…like something Gwyneth Paltrow might force you to drink on the beaches of Malibu…but this is the next best thing after plain ol’ water.
3. The next best beverage to mix your glutamine with would be vegetable juice such as tomato juice, beet juice, or if the self loathing is strong you could even try taking it with green juice!
4. Now understandably if that doesn’t have you salivating to try glutamine, then you can try taking it with low sugar fruit juice or fruit juice diluted with water. This is a great way to enjoy some flavor, without too much sugar. And whether you go for apple juice, freshly squeezed orange juice or even low sugar coconut water, as long as you dilute it enough, you’ll enjoy a gut nourishing and glutamine rich drink.
5. Now, another great option would be lightly sweetened homemade ice tea. Which tastes so refreshing, especially in summer.
6. Or even another type of cold tea, being kombucha. Which is a fermented black & green tea drink. 
7. You can of course, also try mixing your L-Glutamine into a protein & dairy free fruit smoothie. Which is always going to taste great.

So as you can see…you have a lot of options for drinking your glutamine.

3) Dosage

How much L-Glutamine per day?

Well, this is an extremely complicated question to answer, since there is no recommended dose from the FDA for gut health support.

So to answer this question, our research team at Essential Stacks had to dive into the scientific literature, as well as gather consensus opinion from functional health experts in the space.

Photo: We designed our L-Glutamine powder to be taken in a serving size of 5 grams and you’ll find a scoop in each container to measure this precisely.  If you haven’t tried it yet, you can buy it on Amazon or direct from us

And we actually created a whole article on L-Glutamine dosage. But if you just want the quick answer here’s a short extract from that article:

We believe 5 to 10 grams of L-Glutamine per day is the optimal serving size for glutamine if you’re looking to support your gut health. And that’s because it delivers enough glutamine to feed and nurture your GI tract, but not too much to run the risk of tolerance issues popping up. So if you’re looking to make glutamine a part of your daily supplement protocol, 5 to 10 grams – which is also in line with expert consensus – is the optimal amount.

4) Buyer’s guide

L-Glutamine capsules vs L-Glutamine powder supplements

Photo: L-Glutamine capsules are convenient, since you can take them without mixing up a drink.   But you might need to take quite a few to get your ideal dose of 5 grams for gut support.  So we tend to prefer L-Glutamine in powder form.

In terms of which type of L-Glutamine supplement is best to take, well, you can either look for L-Glutamine in capsule or powder form.

The powder form will be more convenient to take, since 1 scoop of powder mixed in a drink is easier to consume than 5 to 10 capsules.

Best L-Glutamine powder – 5 things to look for

When it comes to L-Glutamine powders, there are 5 main things to look for in a high quality supplement…

1. The first thing would be that it contains no competing amino acids or other ingredients. Which means you only want to see 1 ingredient on the Supplements Facts panel, being L-Glutamine. And zero other ingredients.
2. Next up, make sure it offers 5 g of glutamine per serving, as this is the IDEAL amount for gut support, as we just saw before.
3. Obviously, check that it is free of allergens like gluten, dairy and soy.
4. Even better, find one that has been independently 3rd party tested for this.
5. Contains no animal products and is vegan friendly.
6. And lastly, but perhaps most importantly, you should make sure your L-Glutamine is made in the USA. And that’s really important, since MOST glutamine supplements are actually made overseas – commonly in China or Brazil – where quality standards can vary. And the easiest way to tell where a glutamine supplement comes from is to look on the label or on the company’s website: do they mention something along the lines of “Proudly made in USA” or is the company silent on country of origin? If it is silent, chances are it comes from overseas.

Photo: Whether you buy our L-Glutamine or another company’s, make sure it ticks these 6 boxes

Now, while most L-Glutamine supplements struggle to meet these standards our very popular Gut L-Glutamine, which we make here at Essential Stacks, of course meets and exceeds these quality standards. And that’s why it has become one of the most popular premium L-Glutamine supplements on the market.

Our Conclusion

So to wrap up this article, let’s take a quick look at this summary table on how to best take L-Glutamine.

As you can see, we should take it WITHOUT protein-rich food. Either 1 or more hours before OR after eating. We can take it any time of day, but first thing in the morning is often the easiest to remember and helps with daily compliance and gives your gut a great head-start on the day.

In terms of beverages to take it with, water is best.  But other cold drinks that don’t contain competing amino acids like flavored water or low sugar juices can also work.

Meanwhile, 5 grams taken once or twice a day is an ideal amount of glutamine to support your gut. And finally, as we just saw, the best type of L-Glutamine supplement is a powder that meets the 6 quality standards above.

Photo: If you want to try the L-Glutamine, you can buy it on Amazon or direct from us.

Now we want to hear from you…

What’s your favorite beverage for L-Glutamine?

Let everyone know by leaving a comment below.

4 Best Ways To Take L-Glutamine (And What To Avoid)
– Essential Stacks

What is the best way to take L-Glutamine powder each day?  Obviously, it’s best to mix with a beverage, but which is best: water or juice or a shake or even tea?

Video: If you want to try the L-Glutamine powder we feature in the video above you can buy it on Amazon or direct from us

What beverages can L-Glutamine be mixed with?

It’s a great question to ask, especially if you want to get the best results from your L-Glutamine.

1) Which drinks to avoid mixing glutamine with?

So the first thing to know is you should avoid mixing it with anything HOT.

Which means no hot drinks, like coffee or tea.  As well as no hot foods like soup or broth for example.
And the main reason for this, is that hot temperatures can potentially denature or damage, the amino acids.

Photo: L-Glutamine powder is best taken with water, but you can also take it with other drinks, which we cover below

2) Which drinks are BEST for glutamine powder?

So the main drink we recommend is water. It is the perfect delivery vehicle for your precious amino acids. Our suggested use directions are to mix 1 scoop or 5 grams of L-Glutamine powder, with 8 fluid ounces or 240 mils of water.

Of course, if you don’t love the light naturally fermented flavor of glutamine, then you can mix it with flavored beverages.

• Vegetable or low sugar fruit juice
• Or if you want to get fancy even something like a chilled iced tea
• A fruit smoothie can also work

Photo: Here you can see us trying L-Glutamine with a smoothie, iced tea, juice and water.   All good options!

3) The 1 cold drink to AVOID mixing L-Glutamine with

Now with all that said, there is one cold beverage you should avoid mixing it with. And that is any drink that contains a lot of protein. For example, a protein shake.

That’s because we don’t want the additional amino acids in protein, such as glycine, competing with our glutamine for uptake and absorption in your GI tract.

Got more questions about L-Glutamine?

If you have more questions about about L-Glutamine, don’t worry, because we got you!  Here are the answers to some of the other most popular questions we get from readers and customers:

• How do I take L-Glutamine – timing, drinks, dose? (in-depth guide)
• What is L-Glutamine made from?
• Where is Gut L-Glutamine made?
• Is L-Glutamine fermented?

Photo: If you want to try Gut L-Glutamine powder (made in USA) that is pictured above, you can buy it on Amazon or direct from us

Why glutamine is needed, where it is found and how to take it in powder and capsules

Glutamine is one of the most important amino acids in the human body. It is involved in the formation of muscle fibers, the synthesis of other amino acids and folic acid. In addition, l-glutamine suppresses the production of cortisol and helps the body recover. It is these properties of the acid that have made it a popular sports supplement. How to take l-glutamine correctly and why, we will tell in this article.

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Where is glutamine found and should it be supplemented?

The amino acid is found in many animal foods, as well as legumes, vegetables, and greens.

Table of glutamine content in foods:

Product, 100 g	Glutamine content, mg
Beef	3073
Pork fat	1754
Chicken	3682
Cod	2101
Sea bass	2800
Zander	2369
Hard cheese	4617
Milk	611
Kefir	497
Soya	6050
Green pea	5583
wheat bread	2763
Spinach	289
chicken eggs	1773

In addition to the fact that glutamine comes from food, it can also be synthesized in the body from other amino acids. Why then additionally take it?

The fact is that a person needs a very large amount of glutamine, especially during intensive training, which is not always possible to get from food. By forcing the body to produce this amino acid, we take away part of its resources, which is especially noticeable during stressful loads. Instead of throwing all its energy into repairing damaged tissues, the body is forced to spend energy on the synthesis of glutamine.

Based on this, it becomes clear that glutamine supplements are needed, first of all, by athletes and people involved in hard physical work. But for those who are far from sports, glutamine can also be useful.

You can take glutamine amino acid in the following cases:

• For gaining muscle mass;
• Slimming;
• To strengthen the immune system.

Let’s consider each item in more detail.

Glutamine for mass gain

Glutamine supplements are widely used in bodybuilding for gaining muscle mass. And this is not surprising, because this amino acid is the main building material of our muscles. In addition, it suppresses catabolic processes in the body, increases endurance, reduces the risk of overtraining syndrome, and reduces recovery time.

For a rapid increase in muscle mass, it is recommended to combine the intake of glutamine with creatine. Drinking these two supplements together after a workout will provide an anti-catabolic effect and activate muscle growth.

Glutamine for weight loss

It is advisable to use glutamine cocktails not only for weight gain, but also for weight loss. It is worth noting that the supplement is not a fat burner, but helps create the conditions for effective weight loss. L-glutamine speeds up metabolism, normalizes blood sugar levels, increases the body’s endurance, gives energy during training, which makes them more effective.

Glutamine for immunity

According to studies, regular intake of glutamine strengthens the immune system and helps the body recover faster after stress, heavy physical exertion, and a long illness. This is due to the fact that the amino acid is a source of “nutrition” for immune cells in our body.

If you are prone to colds and often get sick during the cold season, it is recommended to start taking l-glutamine in early autumn. You can drink the supplement at any time of the day for as long as you see fit. There are no restrictions on the duration of glutamine intake.

Instructions for use of glutamine

According to the recommendations of trainers, the average dosage is 1-1.5 g of pure glutamine per 10 kg of body weight. That is, with a weight of 80 kg, you need to drink about 8-12 g of amino acids per day. At the same time, the daily rate is not limited, since the supplement is safe for the body.

Some athletes increase the recommended dosage to 20-30 g per day and note a positive effect in the process of gaining mass. Experimental studies show that in such an amount glutamine does neither harm nor benefit, as it is simply not absorbed by the body.

In order for the amino acid to be fully absorbed and there are no side effects in the form of intestinal upset, it is recommended to take no more than 10 g of glutamine at a time. If the daily dosage exceeds 10 g, then it should be divided into 2 doses.

When is the best time to take glutamine

Experienced bodybuilders advise drinking glutamine 1-2 times a day after training and / or at night before bed. Taking after training helps reduce catabolism, promotes mass growth and compensates for muscle wasting. A portion of the amino acid, drunk before bedtime, activates the production of growth hormone. On rest days, the supplement can be taken at lunchtime and at night.

There is also the practice of taking glutamine before training, which gives a boost of energy and increases training performance.

Regardless of the time of day, glutamine shakes should be taken 30 minutes before a meal.

Which glutamine is better to choose and where to buy

Modern sports nutrition stores where you can buy an amino acid mainly offer three forms of release: in powder, tablets and capsules. Which one is better to choose? There is no fundamental difference in these forms, but professional athletes prefer powdered glutamine. In this form, it is more convenient to dose it, mix it with other additives and introduce it into cocktails. It is also worth noting that glutamine amino acid powder costs less than other forms of release. You can buy high-quality glutamine with various flavors on our website – the official online store of sports and healthy nutrition Prime Kraft. To select a product and place an order, go to the appropriate section of the catalog using this link.

Recommendations from experts PRIME KRAFT

Glutamine is an effective sports supplement for men and women to help build muscle mass, lose weight and strengthen the immune system. But don’t think that the amino acid will work for you. Without competent training, a properly selected diet and adherence to the daily routine, you will not achieve the desired results. Glutamine is effective if you have the above points in your life, otherwise taking an amino acid will only help you strengthen your immune system.

If your goal is to build high-quality muscle mass, we also recommend adding CREATINE MONOHYDRATE and PRIME KRAFT protein shakes to your sports diet. And for more effective weight loss and increased physical activity, we recommend using L-CARNITINE L-TARTRATE fat burner.

By promo code BLOG in the official online store primekraft.ru 10% discount on the entire range! Delivery throughout Russia.

We wish you success on your way to a beautiful body!

What is glutamine and how should I take it?

Glutamine is a conditionally essential amino acid produced in the human body. It is involved in a large number of different physiological processes. After strength exercises, it must be taken in order to replenish the reserve lost during exercise. In addition, glutamine provides the body with the necessary energy during training, provides protein synthesis and protects muscle tissue from destruction. Muscle is made up of 60% glutamine, which is why it is an essential element in bodybuilding.

Glutamine refers to natural amino acids that the body receives from food. Taking glutamine in the form of sports supplements is absolutely safe and does not cause side effects. Some may experience intestinal irritation when using a dose above 15 grams, and taking a smaller amount does not make sense, since the human body absorbs a certain amount of this amino acid (about 4-8 grams, the body is rejected from the rest).

Glutamine products

In food, glutamine is found in meat, eggs, cottage cheese and milk. Plant sources of glutamine include beets, cabbage, legumes, spinach, and parsley.

Glutamine with additives

It can be combined with various sports supplements, resulting in a mutually reinforcing effect. Glutamine is best combined with creatine and proteins, but in addition to them, anabolic complexes and other supplements can also be included here. Glutamine is not recommended to be mixed with protein, they should be taken with a difference of half an hour. With other supplements, glutamine can be taken at the same time. Most protein foods contain high levels of glutamine. But this is not always enough, especially training takes a lot of energy.

Glutamine can neutralize ammonia levels. For muscle cells, ammonia is considered a toxic substance, glutamine neutralizes it from body tissues due to the fact that it has two nitrogen atoms, while other amino acids have only one atom. Due to this, glutamine delivers nitrogen to the muscles. With the help of glutamine, the ability to produce growth hormone, as well as the metabolism of fat cells and the growth of muscle tissue, is increased. In the process of metabolism, it can be transformed into glucose, which contributes to the accumulation of glycogen in the muscles. During physical activity, the need for glutamine increases, as it does not allow proteins to break down. For a long time, it has been used in emergency medicine to treat stressed patients. To prevent muscle tissue catabolism, patients are given a dose of glutamine. After physical injuries and operations, glutamine is given to speed up the healing of wounds and reduce the loss of protein and amino acids in the muscles. That is why the body needs to maintain sufficient levels of glutamine.

Along with glucose, glutamine is considered an energy source and induces growth hormone levels.

Glutamine intake

Glutamine is recommended to be taken in doses of 4-8 grams per day. It is best to divide it into two doses: immediately after physical exertion and on an empty stomach before bedtime. After training, glutamine fills the formed pool, prevents catabolism and provides an increase in muscle growth. It is recommended to use it before bedtime, as it helps to multiply the process of producing growth hormone. On a rest day, glutamine is recommended to be taken during lunch and at bedtime on an empty stomach.