Most bodybuilders know the powerful benefits that Glutamine, also called l-glutamine, can provide. This article will look at the benefits and glutamine dosage for bodybuilding. This one tops the list when you look at all the amino acids in muscle tissue.
Daily glutamine Dosage: What is the recommended glutamine dosage for bodybuilding?
Generally speaking, the bodybuilding dosage of Glutamine daily is 10-20 grams. This can provide muscle-building benefits, especially with muscle recovery post-workout.
Intense weight training places a lot of stress on the muscles, and it is under these circumstances that glutamine is depleted. This means you want to have plenty of it in your body all the time.
A supplement with an appropriate bodybuilding dosage is a convenient and effective way to provide it.
Glutamine is classified as a “conditionally essential” Amino Acid. This means that the body can synthesize it (produced through chemical combinations of existing compounds) but in limited quantities.
In this article, I will discuss the glutamine dosage for bodybuilding. If you are not familiar with the many other benefits of this popular amino acid, see this article:Â Glutamine Benefits and Dosage.
Glutamine Supplements
You will be pleased to know that glutamine is one of the most popular bodybuilding supplements and the least expensive! This is excellent news because everyone can afford it, and you can take it daily without breaking the bank.
For example, even a top brand like MusclePharm offers glutamine powder for only cents per serving!
Glutamine is also available in capsule form if you don’t like to mess with mixing powders. Capsules are super convenient, but much more expensive to get the recommended dosage. Capsules only contain about 500 mg (.5 grams) per capsule, so you must take quite a few to meet the 10-20 grams daily.
Most Glutamine powder comes “unflavored.” You can mix it with water or a protein shake. I prefer unflavored because I mix mine with a flavored Pre-workout supplement.
It is important to note that many protein powders contain additional doses of glutamine. Check the label of your powder to see if the dosage is sufficient. If not, I recommend purchasing a glutamine powder from any name brands that carry it.
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Glutamine Supplement daily dosages for building muscle
The recommended Glutamine dosage for bodybuilders is 10-20 g per day. Most powder supplements I have used come with a 4-5 gram scoop. One scoop in the morning, one post-workout, and one before bed will give you 15 grams daily.
In my opinion, the most crucial time to take a dose of glutamine is immediately after your workout. If you are training to failure and hitting it hard, your muscles will be depleted of this amino acid. This is why I highly recommend a quick scoop after your workout. Your tired muscles will be able to begin rebuilding right away!
Since glutamine is essential for muscle recovery and growth, be sure your body has plenty of it available.
What other Supplements work well with Glutamine?
I always take four supplements which I consider essential to my bodybuilding program: Protein, Creatine, Glutamine, and BCAAs.
I am 57, and I have been bodybuilding since I was 19. I am at a point in my life where I am not looking to increase my strength, but my goal is to work my butt off to maintain the muscle I have developed over the years.
Here is my regimen: I follow it like clockwork, and it all goes with me when I travel for work or vacation!
Protein
I have a whey protein shake with skim milk first thing in the morning. 25-30g of whey protein isolate. I will have another shake like that immediately after every workout. Then, a Casein shake right before bed. This consists of 25g of casein with about 5g of whey isolate mixed in for good measure.
Creatine, Glutamine, and BCAAs
Before every workout, I take a pre-workout shake containing creatine, glutamine, and BCAAs. I mix a heaping teaspoon of each powder into a glass of water. I then add a scoop of Cellucor C4 Pre-workout and blend with a battery-operated hand blender.
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Immediately after each workout, I have a whey protein shake that contains the same mixture of glutamine, creatine, and BCAAs. This is how I ensure that my muscles are getting enough. It is insurance for an adequate bodybuilding dose of everything they need to start their recovery and growth.
Can the recommended Glutamine dosage for bodybuilding be found in food?
Yes, It can be found in everyday foods such as poultry, fish, milk, yogurt, legumes, and raw spinach.
In summary, Glutamine is a popular supplement for athletes, providing many benefits and virtually no side effects. It is also one of the least expensive supplements you can buy per dose. The bodybuilding dosage of glutamine is 10-20 grams per day, ideally spread out in several 5 g doses several times per day.