Glutamine Dosage

Consistency is the Key

The length of period depends on the supplement. For most supplements you will not see any significant gains in under 2 weeks.

You should take glutamine everyday, like a vitamin. There are no side effects of glutamine unless you take way too much in one sitting.

What is the ideal glutamine dosage?

There is really only one favorable dosage out there. Unlike creatine, where different studies conclude optimal dosages and cycling, glutamine is straightforward.

This is a typical glutamine dosage:

• Average person: 3 to 5 grams daily
• Athletes: 5 to 15 grams daily

If you're not exercising regularly, your intake does not have to be as much. Studies have found improvements in patients who take as little as 2 grams a day.

If you do workout regularly, then you should take 5 to 15 grams per day. Athletes need more glutamine. When you workout you use up your glutamine levels.

Strength training breaks down your muscles. When you rest and recover, glutamine helps repair your body. This makes you grow and become stronger. A healthy glutamine dosage of 5 to 15 grams will keep you at a peak recovery level.

I know you're not a couch potato, so here is a typical consumption schedule for you:

You should not consume 15 grams all at once. This can be too much for your body to break down in one sitting. Taking 5 grams at a time is ideal. (one teaspoon equals 5 grams)

• 5 grams with your first meal
• 5 grams pre workout
• 5 grams post workout

This schedule is ideal if you workout later in the day. You recover when you rest, so taking glutamine closer to your bed time is beneficial.

If you workout earlier in the day, your intake might look like this:

• 5 grams with your first meal
• 5 grams post workout
• 5 grams before bed

If you only want to take 5 or 10 grams per day, that is fine.

If you're only going to take glutamine once a day, after your workout is the best time. This is when your glutamine levels are the lowest. This is the best time to stock up and let it speed up your recovery.

What do you mix with glutamine?

You can mix glutamine with any drink, or your protein shake. Combining it with your protein shake is the best option. This is the best time to replenish your glutamine levels and it also keeps it consistent. You won't forget to take your post workout meal, so hopefully you won't forget to take your glutamine either :)

If you take glutamine in the morning or before bed, mixing it with water works. I usually create a separate drink with my meals. This helps keep you hydrated as well.

It all comes down to consistency.

The best dosage for glutamine is one that is consistent. Taking glutamine every couple weeks, or forgetting it on the weekends is not going to give you results.

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