Importance of L-Glutamine - UK-Muscle Body Building Community

GT1 · 20-05-2007, 06:43 AM

Hi, new here

How important is L-Glutamine? There seem to be mixed reviews....a friend of mine says its very important in aiding muscle recovery and that its the most under rated supplement. Some say you only need it while cutting and not when bulking? Some say that it doesnt get to the cells.

Well, I'm bulking so should i get some? a tub costs about 17quid here.

Cheers.

SportDr · 20-05-2007, 10:06 AM

When you say it costs £17 here, where is here? My Protein do L-Glutamine cheap try there.

Here is a cut & paste from another forum posted by Tank 316

What is Glutamine? Glutamine is considered by most athletes to be an essential part of their nutritional program. Glutamine is the most abundant single amino acid which comprises 61% of the free intracellular amino acid pool (most abundant amino acid in muscle tissue), while BCAA's comprise 8.4% of the pool. Glutamine's unique structure, containing two nitrogen side chains, consists of 19% nitrogen - making it the primary transporter of nitrogen into the muscle cells. Glutamine has become more prominent as new studies reveal its unique contribution to protein synthesis (muscle growth), anti-proteolytic (prevents muscle tissue) breakdown functions and growth hormone elevating effects. Due to these effects, Glutamine plays an important part in your body by aiding recovery of muscle cells.

Glutamine concentrations fall markedly after training and remain low until complete recovery. In this condition research shows glutamine levels are significantly reduced, taking up to one month to return to baseline. In athletes, glutamine has been used as a marker to indicate overtraining. This fall in glutamine is catabolic to muscle tissue. BCAA's (comprising 37% of total muscle) are debranched from skeletal muscle, and the resulting molecules are used to synthesis glutamine. In the catabolic state, glutamine is the first amino acid used to correct that deficiency. Glutamine drives protein into the muscle cell where it is synthesized for growth. This means that additional Glutamine is necessary during periods of stress (such as intense weight training which induces a catabolic state which has been shown to uniformly decrease Glutamine levels by 50%, taking several hours to return to normal levels). Additionally, L-Glutamine also decreases protein degradation (BCAA catabolism), resulting in bigger, stronger muscle cells.

The most abundant amino acid in the bloodstream, L-glutamine fulfills a number of biochemical needs. It operates as a nitrogen shuttle, taking up excess ammonia and forming urea. It can contribute to the production of other amino acids, glucose, nucleotides, protein, and glutathione. Glutamine is primarily formed and stored in skeletal muscle and lungs, and is the principal metabolic fuel for small intestine enterocytes, lymphocytes, macrophages, and fibroblasts. Supplemental use of glutamine, either in oral, enteral, or parenteral form, increases intestinal villous height, stimulates gut mucosal cellular proliferation, and maintains mucosal integrity. It also prevents intestinal hyperpermeability and bacterial translocation, which may be involved in sepsis and the development of multiple organ failure. L-glutamine use has been found to be of great importance in the treatment of trauma and surgery patients, and has been shown to decrease the incidence of infection in these patients. Cancer patients often develop muscle glutamine depletion, due to uptake by tumors and chronic protein catabolism. Glutamine may be helpful in offsetting this depletion; however, it may also stimulate the growth of some tumors. The use of glutamine with cancer chemotherapy and radiotherapy seems to prevent gut and oral toxic side-effects, and may even increase the effectiveness of some chemotherapy drugs. Altern Med Rev 1999;4:239-248.

Glutamine is considered a non-essential amino acid. Under certain pathological circumstances the body's tissues need more glutamine than the overall amount supplied by diet and de novo synthesis. During catabolic stress, for instance, intracellular glutamine levels can drop more than 50 percent, and plasma concentration falls 30 percent. It is under these circumstances that supplemental glutamine becomes necessary.

Skeletal muscle contains the greatest intracellular concentration of glutamine, comprising up to 60 percent of total body glutamine stores, and is considered the primary storage depot of glutamine, and thus the primary exporter of glutamine to other tissues. In times of metabolic stress, glutamine is released into circulation, where it is transported to the tissue in need. Intracellular skeletal muscle glutamine concentration is affected by various insults, including injury, sepsis, prolonged stress, starvation, and the use of glucocorticoids. Besides skeletal muscle, the lungs are the next largest producer of glutamine.

Glutamine can be converted to other amino acids, to glucose in the liver, and contributes to nucleotide, amino sugar, and protein biosynthesis. Glutamine is one of the three amino acids involved in glutathione synthesis. Glutathione, an important intracellular antioxidant and hepatic detoxifier, is comprised of glutamic acid, cysteine, and glycine.

Supplement with Glutamine. "Look at it this way; nobody gets big and strong if you're sick. If your digestion is compromised, all that super nutrition will just pass you by. Both the digestive tract and the immune system both crave Glutamine as a fuel. Most bodybuilders eat more than enough protein from the supermarket, but they don't get enough Glutamine. The body uses Glutamine to shuttle ammonia around in the body, so blood levels of Glutamine try to maintain constant. Unfortunately, the Glutamin storehouse is your muscle cells, so unless you replenish with supplemental Glutamine, your muscles can start looking like day-old helium balloons (smaller and flabby)" Daniel Duchaine

Glutamine is a non-essential amino acid that is synthesized and absorbed by various organs of the body including the stomach, intestines, and muscles. Strenuous prolonged exercise, such as a marathon or intense weight training decreases the body's glutamine levels. This in turn affects various bodily functions, including immune system function. Since glutamine acts as an energy source for the cells of the immune system, its suppression that occurs after exercise is believed to contribute to infections athletes often develop during periods of intense training. Recent research has shown that supplementing with glutamine can help decrease the likelihood of suffering from illness due to infection.

"Athletes in one study took either 5 grams of glutamine or a placebo immediately after participating in prolonged exercise such as rowing, a 10k run or a marathon. The subjects taking supplemental glutamine had one half the infections than the subjects taking a placebo supplement. Researchers believe that taking supplemental glutamine helps to restore the body's levels of glutamine that are reduced after strenuous exercise. This in turn helps to maintain immune system function that is normally reduced as a result of strenuous exercise." Curt Pedersen

Source: Castell LM, Poortmans JR, Newsholme EA. Does glutamine have a role in reducing infections in athletes? European Journal of Applied Physiology (1996) 73: 488-490.

How to Use L-Glutamine: Recommended: As a dietary supplement, take 1 teaspoon on an empty stomach, preferably dissolved in fluid. Athletes may receive maximal results by supplementing directly after a workout to replenish depleted glutamine. ** Take one tsp (4.6g) or two tsp (9.2g) one hour after workout, on an empty stomach.

This part is written by me with cut & paste from pub med.

Doing some of my own research it isn't possible to lock down exactly whether extra Glutamine supplementation is of benefit, after all it can be made by the body when required and most if not all of ingested Glutamine will be used up in the digestive tract.

I looked at three studies on Pub Med,

Study 1: No effect.

The purpose of this study was to examine the effects of a combination of effervescent creatine, ribose, and glutamine on muscular strength (MS), muscular endurance (ME) and body composition (BC) in resistance-trained men. Subjects were 28 men (age: 22.3 +/- 1.7 years; weight: 85.8 +/- 12.1 kg; height: 1.8 +/- 0.1 m) who had 2 or more years of resistance-training experience. A double blind, randomized trial was completed involving supplementation or placebo control and a progressive resistance-training program for 8 weeks. Dependent measures were assessed at baseline and after 8 weeks of resistance training. Both groups significantly improved MS and ME while the supplement group significantly increased body weight and fat-free mass. Control decreased body fat and increased fat-free mass. This study demonstrated that the supplement group did not enhance MS, ME, or BC significantly more than control after an 8-week resistance-training program.

Study 2: Some effect!

Twenty-nine (17 men, 12 women) collegiate track and field athletes were randomly divided into a creatine monohydrate (CM, n = 10) group, creatine monohydrate and glutamine (CG, n = 10) group, or placebo (P, n = 9) group. The CM group received 0.3 g creatine.kg body mass per day for 1 week, followed by 0.03 g creatine.kg body mass per day for 7 weeks. The CG group received the same creatine dosage scheme as the CM group plus 4 g glutamine.day(-1). All 3 treatment groups participated in an identical periodized strength and conditioning program during preseason training. Body composition, vertical jump, and cycle performances were tested before (T1) and after (T2) the 8-week supplementation period. Body mass and lean body mass (LBM) increased at a greater rate for the CM and CG groups, compared with the P treatment. Additionally, the CM and CG groups exhibited significantly greater improvement in initial rate of power production, compared with the placebo treatment. These results suggest CM and CG significantly increase body mass, LBM, and initial rate of power production during multiple cycle ergometer bouts.

Study 3: No effect

The purpose of this study was to assess the effect of oral glutamine supplementation combined with resistance training in young adults. A group of 31 subjects, aged 18-24 years, were randomly allocated to groups (double blind) to receive either glutamine (0.9 g x kg lean tissue mass(-1) x day(-1); n = 17) or a placebo (0.9 g maltodextrin x kg lean tissue mass(-1) x day(-1); n = 14 during 6 weeks of total body resistance training. Exercises were performed for four to five sets of 6-12 repetitions at intensities ranging from 60% to 90% 1 repetition maximum (1 RM). Before and after training, measurements were taken of 1 RM squat and bench press strength, peak knee extension torque (using an isokinetic dynamometer), lean tissue mass (dual energy X-ray absorptiometry) and muscle protein degradation (urinary 3-methylhistidine by high performance liquid chromatography). Repeated measures ANOVA showed that strength, torque, lean tissue mass and 3-methylhistidine increased with training (P < 0.05), with no significant difference between groups. Both groups increased their 1 RM squat by approximately 30% and 1 RM bench press by approximately 14%. The glutamine group showed increases of 6% for knee extension torque, 2% for lean tissue mass and 41% for urinary levels of 3-methylhistidine. The placebo group increased knee extension torque by 5%, lean tissue mass by 1.7% and 3-methylhistidine by 56%. We conclude that glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.

So 2 out of 3 studies show that supplemenary Glutamine had no significant effect on several factors. I would like to see a study involving bdybuilders to be sure.

SD

GT1 · 20-05-2007, 03:14 PM

Thanks! So to conclude...NO

SportDr · 20-05-2007, 03:23 PM

I would put your money into a decent blended whey, try MP max from myprotein if you are on a budget, Extreme whey from extreme if you are milk intolerant & Boditronics do a nice one called Express Whey if you can tolerate milk.

Aminos are useful but at the beginner level, money is better spent on food, whey and creatine in that order.

SD

alex.p · 21-05-2007, 08:00 PM

Just to throw my hat in the thread, I never found much benefit from glutamine, got far more from some BCAAs and carnitine plus possibly some extra leucine..
Did like the taste of bulk glutamine though

megatron · 21-05-2007, 08:24 PM

I find Glutamine useful personally, I am a naturally catabolic guy though... Without L-Glutamine I would wake up feeling catabolic as hell in the mornings.

Ollie B · 22-05-2007, 07:42 AM

I swear by Glutamine. I always use it well feeling weak (Catabolic) the stuff from myprotein.co.uk does the trick.

genesis · 23-05-2007, 11:48 AM

Ive been weightlifting for years and used glutamine off & on didnt do an awful lot to be honest, over the past 2 years ive been getting more & more into thai boxing ive upped it to 4 times a week still training with weights but nowwhere near the intensity i used too, i would be dead without Glutamine at the minute, i take 10g in the am and 10g after training... the protein shake im having has 5g per serving to so @ 3 a day im all glutamineed up, i think it depends on what trainning you are doing but for me if i wasnt using as much glutamine my recovery would be sh1t

Ultimax · 23-05-2007, 12:03 PM

Quote:

Originally Posted by alex.p

Did like the taste of bulk glutamine though

Hmm... I would say perhaps a dodgy batch, as glutamine (physically properties - looks like cornflour, readily soluble) doesn't really have a taste... ever so slightly bitter if anything, but not that it's noticeable

Ollie B · 23-05-2007, 12:04 PM

Just neck it with water and be done with it.

myprotein.co.uk · 24-05-2007, 07:17 PM

Quote:

Originally Posted by Ultimax

Hmm... I would say perhaps a dodgy batch, as glutamine (physically properties - looks like cornflour, readily soluble)

Not 100% true. L-glutamine has different mesh sizes. It can be crystalline or a fine powder - much like creatine monohydrate!

Thanks

PS: Ultimax. Some of the content on your site looks very simliar to another site we know! (e.g. disclaimer!) ;)

20-05-2007, 06:43 AM	#1 (permalink)
GT1 Newbie Trainer Join Date: May 2007 Posts: 13	Importance of L-Glutamine Hi, new here How important is L-Glutamine? There seem to be mixed reviews....a friend of mine says its very important in aiding muscle recovery and that its the most under rated supplement. Some say you only need it while cutting and not when bulking? Some say that it doesnt get to the cells. Well, I'm bulking so should i get some? a tub costs about 17quid here. Cheers.

20-05-2007, 10:06 AM	#2 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,710	Re: Importance of L-Glutamine When you say it costs £17 here, where is here? My Protein do L-Glutamine cheap try there. Here is a cut & paste from another forum posted by Tank 316 What is Glutamine? Glutamine is considered by most athletes to be an essential part of their nutritional program. Glutamine is the most abundant single amino acid which comprises 61% of the free intracellular amino acid pool (most abundant amino acid in muscle tissue), while BCAA's comprise 8.4% of the pool. Glutamine's unique structure, containing two nitrogen side chains, consists of 19% nitrogen - making it the primary transporter of nitrogen into the muscle cells. Glutamine has become more prominent as new studies reveal its unique contribution to protein synthesis (muscle growth), anti-proteolytic (prevents muscle tissue) breakdown functions and growth hormone elevating effects. Due to these effects, Glutamine plays an important part in your body by aiding recovery of muscle cells. Glutamine concentrations fall markedly after training and remain low until complete recovery. In this condition research shows glutamine levels are significantly reduced, taking up to one month to return to baseline. In athletes, glutamine has been used as a marker to indicate overtraining. This fall in glutamine is catabolic to muscle tissue. BCAA's (comprising 37% of total muscle) are debranched from skeletal muscle, and the resulting molecules are used to synthesis glutamine. In the catabolic state, glutamine is the first amino acid used to correct that deficiency. Glutamine drives protein into the muscle cell where it is synthesized for growth. This means that additional Glutamine is necessary during periods of stress (such as intense weight training which induces a catabolic state which has been shown to uniformly decrease Glutamine levels by 50%, taking several hours to return to normal levels). Additionally, L-Glutamine also decreases protein degradation (BCAA catabolism), resulting in bigger, stronger muscle cells. The most abundant amino acid in the bloodstream, L-glutamine fulfills a number of biochemical needs. It operates as a nitrogen shuttle, taking up excess ammonia and forming urea. It can contribute to the production of other amino acids, glucose, nucleotides, protein, and glutathione. Glutamine is primarily formed and stored in skeletal muscle and lungs, and is the principal metabolic fuel for small intestine enterocytes, lymphocytes, macrophages, and fibroblasts. Supplemental use of glutamine, either in oral, enteral, or parenteral form, increases intestinal villous height, stimulates gut mucosal cellular proliferation, and maintains mucosal integrity. It also prevents intestinal hyperpermeability and bacterial translocation, which may be involved in sepsis and the development of multiple organ failure. L-glutamine use has been found to be of great importance in the treatment of trauma and surgery patients, and has been shown to decrease the incidence of infection in these patients. Cancer patients often develop muscle glutamine depletion, due to uptake by tumors and chronic protein catabolism. Glutamine may be helpful in offsetting this depletion; however, it may also stimulate the growth of some tumors. The use of glutamine with cancer chemotherapy and radiotherapy seems to prevent gut and oral toxic side-effects, and may even increase the effectiveness of some chemotherapy drugs. Altern Med Rev 1999;4:239-248. Glutamine is considered a non-essential amino acid. Under certain pathological circumstances the body's tissues need more glutamine than the overall amount supplied by diet and de novo synthesis. During catabolic stress, for instance, intracellular glutamine levels can drop more than 50 percent, and plasma concentration falls 30 percent. It is under these circumstances that supplemental glutamine becomes necessary. Skeletal muscle contains the greatest intracellular concentration of glutamine, comprising up to 60 percent of total body glutamine stores, and is considered the primary storage depot of glutamine, and thus the primary exporter of glutamine to other tissues. In times of metabolic stress, glutamine is released into circulation, where it is transported to the tissue in need. Intracellular skeletal muscle glutamine concentration is affected by various insults, including injury, sepsis, prolonged stress, starvation, and the use of glucocorticoids. Besides skeletal muscle, the lungs are the next largest producer of glutamine. Glutamine can be converted to other amino acids, to glucose in the liver, and contributes to nucleotide, amino sugar, and protein biosynthesis. Glutamine is one of the three amino acids involved in glutathione synthesis. Glutathione, an important intracellular antioxidant and hepatic detoxifier, is comprised of glutamic acid, cysteine, and glycine. Supplement with Glutamine. "Look at it this way; nobody gets big and strong if you're sick. If your digestion is compromised, all that super nutrition will just pass you by. Both the digestive tract and the immune system both crave Glutamine as a fuel. Most bodybuilders eat more than enough protein from the supermarket, but they don't get enough Glutamine. The body uses Glutamine to shuttle ammonia around in the body, so blood levels of Glutamine try to maintain constant. Unfortunately, the Glutamin storehouse is your muscle cells, so unless you replenish with supplemental Glutamine, your muscles can start looking like day-old helium balloons (smaller and flabby)" Daniel Duchaine Glutamine is a non-essential amino acid that is synthesized and absorbed by various organs of the body including the stomach, intestines, and muscles. Strenuous prolonged exercise, such as a marathon or intense weight training decreases the body's glutamine levels. This in turn affects various bodily functions, including immune system function. Since glutamine acts as an energy source for the cells of the immune system, its suppression that occurs after exercise is believed to contribute to infections athletes often develop during periods of intense training. Recent research has shown that supplementing with glutamine can help decrease the likelihood of suffering from illness due to infection. "Athletes in one study took either 5 grams of glutamine or a placebo immediately after participating in prolonged exercise such as rowing, a 10k run or a marathon. The subjects taking supplemental glutamine had one half the infections than the subjects taking a placebo supplement. Researchers believe that taking supplemental glutamine helps to restore the body's levels of glutamine that are reduced after strenuous exercise. This in turn helps to maintain immune system function that is normally reduced as a result of strenuous exercise." Curt Pedersen Source: Castell LM, Poortmans JR, Newsholme EA. Does glutamine have a role in reducing infections in athletes? European Journal of Applied Physiology (1996) 73: 488-490. How to Use L-Glutamine: Recommended: As a dietary supplement, take 1 teaspoon on an empty stomach, preferably dissolved in fluid. Athletes may receive maximal results by supplementing directly after a workout to replenish depleted glutamine. Take one tsp (4.6g) or two tsp (9.2g) one hour after workout, on an empty stomach. This part is written by me with cut & paste from pub med. Doing some of my own research it isn't possible to lock down exactly whether extra Glutamine supplementation is of benefit, after all it can be made by the body when required and most if not all of ingested Glutamine will be used up in the digestive tract. I looked at three studies on Pub Med, Study 1: No effect. The purpose of this study was to examine the effects of a combination of effervescent creatine, ribose, and glutamine on muscular strength (MS), muscular endurance (ME) and body composition (BC) in resistance-trained men. Subjects were 28 men (age: 22.3 +/- 1.7 years; weight: 85.8 +/- 12.1 kg; height: 1.8 +/- 0.1 m) who had 2 or more years of resistance-training experience. A double blind, randomized trial was completed involving supplementation or placebo control and a progressive resistance-training program for 8 weeks. Dependent measures were assessed at baseline and after 8 weeks of resistance training. Both groups significantly improved MS and ME while the supplement group significantly increased body weight and fat-free mass. Control decreased body fat and increased fat-free mass. This study demonstrated that the supplement group did not enhance MS, ME, or BC significantly more than control after an 8-week resistance-training program. Study 2: Some effect! Twenty-nine (17 men, 12 women) collegiate track and field athletes were randomly divided into a creatine monohydrate (CM, n = 10) group, creatine monohydrate and glutamine (CG, n = 10) group, or placebo (P, n = 9) group. The CM group received 0.3 g creatine.kg body mass per day for 1 week, followed by 0.03 g creatine.kg body mass per day for 7 weeks. The CG group received the same creatine dosage scheme as the CM group plus 4 g glutamine.day(-1). All 3 treatment groups participated in an identical periodized strength and conditioning program during preseason training. Body composition, vertical jump, and cycle performances were tested before (T1) and after (T2) the 8-week supplementation period. Body mass and lean body mass (LBM) increased at a greater rate for the CM and CG groups, compared with the P treatment. Additionally, the CM and CG groups exhibited significantly greater improvement in initial rate of power production, compared with the placebo treatment. These results suggest CM and CG significantly increase body mass, LBM, and initial rate of power production during multiple cycle ergometer bouts. Study 3: No effect The purpose of this study was to assess the effect of oral glutamine supplementation combined with resistance training in young adults. A group of 31 subjects, aged 18-24 years, were randomly allocated to groups (double blind) to receive either glutamine (0.9 g x kg lean tissue mass(-1) x day(-1); n = 17) or a placebo (0.9 g maltodextrin x kg lean tissue mass(-1) x day(-1); n = 14 during 6 weeks of total body resistance training. Exercises were performed for four to five sets of 6-12 repetitions at intensities ranging from 60% to 90% 1 repetition maximum (1 RM). Before and after training, measurements were taken of 1 RM squat and bench press strength, peak knee extension torque (using an isokinetic dynamometer), lean tissue mass (dual energy X-ray absorptiometry) and muscle protein degradation (urinary 3-methylhistidine by high performance liquid chromatography). Repeated measures ANOVA showed that strength, torque, lean tissue mass and 3-methylhistidine increased with training (P < 0.05), with no significant difference between groups. Both groups increased their 1 RM squat by approximately 30% and 1 RM bench press by approximately 14%. The glutamine group showed increases of 6% for knee extension torque, 2% for lean tissue mass and 41% for urinary levels of 3-methylhistidine. The placebo group increased knee extension torque by 5%, lean tissue mass by 1.7% and 3-methylhistidine by 56%. We conclude that glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.** So 2 out of 3 studies show that supplemenary Glutamine had no significant effect on several factors. I would like to see a study involving bdybuilders to be sure. SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

20-05-2007, 03:14 PM	#3 (permalink)
GT1 Newbie Trainer Join Date: May 2007 Posts: 13	Re: Importance of L-Glutamine Thanks! So to conclude...NO

20-05-2007, 03:23 PM	#4 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,710	Re: Importance of L-Glutamine I would put your money into a decent blended whey, try MP max from myprotein if you are on a budget, Extreme whey from extreme if you are milk intolerant & Boditronics do a nice one called Express Whey if you can tolerate milk. Aminos are useful but at the beginner level, money is better spent on food, whey and creatine in that order. SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

21-05-2007, 08:00 PM	#5 (permalink)
alex.p Newbie Trainer Join Date: May 2007 Posts: 26	Re: Importance of L-Glutamine Just to throw my hat in the thread, I never found much benefit from glutamine, got far more from some BCAAs and carnitine plus possibly some extra leucine.. Did like the taste of bulk glutamine though

23-05-2007, 11:48 AM	#8 (permalink)
genesis aka Marc Join Date: Jul 2006 Location: Liverpool Posts: 1,739	Re: Importance of L-Glutamine Ive been weightlifting for years and used glutamine off & on didnt do an awful lot to be honest, over the past 2 years ive been getting more & more into thai boxing ive upped it to 4 times a week still training with weights but nowwhere near the intensity i used too, i would be dead without Glutamine at the minute, i take 10g in the am and 10g after training... the protein shake im having has 5g per serving to so @ 3 a day im all glutamineed up, i think it depends on what trainning you are doing but for me if i wasnt using as much glutamine my recovery would be sh1t

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