There are some rules that you strictly need to follow. Glutamine supps can be taken without or with meals, but keep in mind not to combine it with hot meals or drinks. The reason why we suggest this is because glutamine is known as amino acid, which substance can be changed due to the temperature change. Therefore, it should be taken with room temperature or cold drinks. When it comes to powder, glutamine can be combined with juice that is low in acidities such as carrot juice or apple or water.
Consuming glutamine supplements with juices that are acidic such as grapefruit or orange juice you can get glutamine with diminished benefits.
Researchers discovered that the daily intake of glutamine supplements needs to be high in order to increase plasma glutamine concentrations and recommended glutamine dosage is around 20 to 30 grams per day. It works best when consumed frequently on a daily basis.
It works! We would suggest that you to take 30 grams of glutamine dosage per day divided into two to three doses throughout the day , with snacks or meals that contain carbs in order to support utilization of glucose. On workout days we recommend you take glutamine supplements before or during workouts in order to keep your body hydrated. Ideally, you can take 10 grams of supps before the workout, 10 grams during the workout and 10 grams after your exercise.
Glutamine pills are fairly large and a bit more expensive than powder. When we expend energy into our workout, we also end up using glutamine within our body simply to help with muscle building and recovery during the aftermath of a workout.
Many studies have shown that by taking glutamine post-workout with either your post-workout protein shake or simply by itself, helps prevent the body from using muscle as energy and continues to use carbohydrates, even when you are in a low carbohydrate-depleted state. By taking glutamine intra or post-workout, you will prevent the body from breaking down muscle tissue to be used as energy and will allow you to maintain more lean muscle mass. By taking glutamine post-workout, you also help increase the production of natural HGH or human growth hormone within the body.
This is a great advantage because higher levels of HGH results in an increase in muscle tissue, a decrease in body fat, and an increase in metabolic activity within our body. When this happens, insulin levels will be suppressed, which means less sugar will be used up. This is a huge advantage for anyone who is diabetic, as maintaining high sugar levels within the bloodstream is important for daily functions.
If you are diabetic and have low blood sugar, many issues can come about. Glutamine is a great supplement for any person suffering from insulin sensitivity or has complications maintaining blood sugar levels on a regular basis. Anywhere between grams of glutamine post-workout is seen as an ideal amount to help replenish the amount that has been expended during a workout. It is also perfectly acceptable to consume higher amounts of glutamine post-workout considering the fact that if you consume a high amount of glutamine, resulting in an excess amount, the body will either use it up or simply excrete it.
This means that you do not have to worry about consuming too much glutamine after a workout. Glutamine can help control these free radicals, reducing the amount of damage they can do, according to a December study in the Journal of the International Society of Sports Nutrition.
In hospitals, glutamine is used for patients who are in critical condition, such as burn victims. It can be given intravenously or as a supplement.
An August study in published in Critical Care shows that burn victims had decreased mortality and shorter stays in the hospital when supplementing with doses ranging from. Burns are extremely taxing on the body, particularly the immune system. Skin comprises a large part of the immune system, and when it's damaged your body has to work harder to fight infection.
A February study published in the Journal of Parenteral and Enteral Nutrition showed that glutamine supplementation could help patients with acute pancreatitis.
The researchers found that patients who were given glutamine intravenously had fewer infections and a greater chance of survival than those who didn't get glutamine.
While these studies are encouraging, there's still some doubt as to whether glutamine can work even for extremely sick patients. An August research review published in Medicine showed that groups of patients who supplemented with glutamine were only slightly better off than those who did not in terms of infection and mortality.
Going even further, a November paper published in Critical Care argued that glutamine shouldn't be given indiscriminately to extremely sick patients. The paper explains that in some cases, patients were given too much glutamine , which had detrimental effects. Seeing how glutamine helped some patients who were ill or had their immune systems compromised, supplement companies tried to sell glutamine to athletes and gym-goers.
The logic is that exercise is damaging to your body, thereby draining it of nutrients like glutamine, which you'd need to replenish to boost your immune function and ability to recover. Fortunately, your glutamine stores can't be wiped out from exercise, according to the December study in the Journal of the International Society of Sports Nutrition. If you are determined to take glutamine for performance and recovery or bodybuilding, there are some loose guidelines you can follow to figure out how much to take.
The December study in the Journal of the International Society of Sports Nutrition explains that some experts believe you should take a set dose, between 20 to 30 grams per day.
Other experts believe you should take 0. There have been mixed results with each, so try both to see what works best. Keep in mind that research is still inconclusive on how much to take and whether or not it can benefit your workouts. You might be better off saving your money and eating protein-rich foods , most of which contain glutamine. Nutrition Nutrition Basics Vitamins and Supplements.
Jill Corleone is a registered dietitian with more than 20 years of experience. Henry is a freelance writer and personal trainer living in New York City.
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