How Much Glutamine Can You Take Daily? | Learn: Your Fitness Business Resource

How Much Glutamine Can You Take Daily?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • The recommended dosage for glutamine is 1-5 g per day.
  • Glutamine is partly responsible for immune system function and intestinal health.
  • Glutamine may be beneficial in building muscle.

Lately, there have been many news stories about glutamine as a “wonder supplement” for bodybuilders.

To be safe and to ensure that you get the most benefits, it is important to know how much glutamine you can take daily.

Most of the reviews about glutamine supplements have been positive.

Both weightlifters and others have seen real results from using these products.

Keep in mind that supplements alone will not reap the most benefits. Exercise is vital. Sign up for an PRO plan today for access to certified personal trainers, workout plans, and more.

What Is Glutamine and How Does It Affect Your Health?

Glutamine is the amino acid in your body partly responsible for your immune system function and intestinal health. There is more glutamine in your body than any other amino acid. Glutamine is categorized as a non-essential amino acid because your body makes it and can get it from dietary sources.

Much of this nutrient is created in your lungs and the muscles that make up your skeleton. The primary functions of glutamine are to deliver nitrogen into your bloodstream, help your body heal itself after impairment or illness, and to keep your mind sharp.

Your digestive system also requires large quantities of glutamine. It is used to help protect the inner lining of the intestines, which also contributes to the removal of waste products.

How Does Glutamine Help You Achieve Bodybuilding Goals?

Let’s face it: the objective of any weightlifter is to see actual results, whether you are looking to develop lean muscle or to gain bulk. Glutamine plays a major role in this effort.

True muscle growth, as opposed to just extra weight, is achieved as part of a dual process. First, you work your muscles to extreme levels. The second part comes on the days you are resting between exercise sessions when your muscles are working hard to repair themselves.

After exercise, your body sends more blood, oxygen, and nutrients to the affected area to help it heal. This process is what really builds your muscles but you should allow enough rest time for this to occur correctly.

One of the greatest marvels of your body lies in its power of self-healing. Glutamine is crucial to this process because it helps to decrease waste products and keeps your body’s substances in balance so that your immune system can operate properly.

When your body’s various parts are working harmoniously, your recuperation time is quicker. This means that you will be able to exercise again sooner and muscle growth happens faster.

With additional glutamine being directed to your muscles during workouts, your supply gets used up more rapidly. Sometimes your body could use a little extra.

Bodybuilders often have to worry about a condition called catabolism, in which protein is taken away from muscle tissue so it can be used in other parts of the body. The result is a loss of energy during workouts and an overall sluggish feeling which can quickly zap your motivation.

This is where supplements come in. Glutamine supplements can add glutamine to your system and ensure that your whole body has enough to function as it should. Serious athletes can find this to be especially beneficial.

Some bodybuilders have been known to use glutamine supplements to keep more nitrogen in their muscles. This works because glutamine helps to move nitrogen through the body.

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How Much Glutamine Can You Take Daily?

Available in pill form and powders both individually and combined with protein, glutamine is relatively safe even in larger than normal doses. To perform at optimal levels, all parts of your body must work in sync with the others.

Therefore, it is essential not to get too much or too little of the tools you need to keep you healthy. For example, an abundance of one nutrient can affect the level of another.

The recommended dosage for glutamine is 1-5 grams per day. For people who have diseases such as cancer or for those who have undergone surgical procedures, physicians have prescribed increased dosages.

While a deficiency of glutamine can result in sickness and a fragile immune system, an overdose can cause digestive problems such as stomach aches and constipation.

Frequently Asked Questions (FAQ)

Can you get glutamine from foods?

Yes, glutamine is available in a wide variety of foods including beef and poultry. Other good sources of glutamine are cottage cheese and uncooked leafy vegetables.

– Do I have to take supplements?

Unless your doctor has instructed you to take certain supplements, you do not have to take them.

– Are supplements safe?

Whether or not dietary supplements are safe to take depends on a number of factors. Learn more about the safety of supplements here.

– What supplements do I need to take?

No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.

Supplementation paired with an exercise routine can positively influence one’s lifestyle and fitness needs. Go PRO today for access to certified personal trainers, workout plans, and more.


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