What is the recommended glutamine dosage for bodybuilding?
Most bodybuilders are aware of the powerful benefits that Glutamine, also referred to as l-glutamine, can provide. When you look at all the amino acids in muscle tissue, this one tops the list.
Intense weight training places a lot of stress on the muscles, and it is under these circumstances that glutamine is depleted. This means that you want to have plenty of it in your body, and a supplement is a convenient and effective way to provide it.
Glutamine is classified as a “conditionally essential” Amino acid. This means that it can be synthesized (produced through chemical combinations of existing compounds) by the body, but in limited quantities.
In this article, I am going to discuss the glutamine dosage for bodybuilding. If you are not familiar with the many other benefits of this popular amino acid, see this article; Glutamine Benefits and dosage.
You will be very happy to know that not only is glutamine one of the most popular bodybuilding supplements, it is also one of the least expensive! This is great news because everyone can afford it, and you can take it every day and not beak the bank.
For example, even a top brand name like MusclePharm has a glutamine powder that will cost you a mere 18 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 gram) per capsule, so you will need to take quite a few to meet the 10-20 grams per day.
Glutamine powder comes in different flavors. I prefer unflavored because I mix mine with a flavored Pre-workout supplement and for me, unflavored works best. However, companies like Universal Nutrition make glutamine in Blue Raspberry and Fruit Punch flavors if that is more up your alley.
It is important to note that many protein powders contain glutamine. Check the label of your powder to see if the dosage is sufficient. If not, I recommend purchasing a glutamine powder from any of the name brands that carry it.
The dosage for bodybuilders is 10-20 g per day. Most powder supplements come with a 4-5 gram scoop, so youcan take one scoop in the morning, one post-workout and one before bed. This will give you 15 grams per day.
In my opinion, the most important time to take a dose of glutamine is immediately post workout. Why? Working out, especially if you are training to failure and really hitting it hard, will deplete your muscles of this amino acid, and a quick scoop after you are done seems to be a great idea!
Since glutamine is important for muscle recovery and growth, be sure your body has plenty of it available.
What other Supplements work well with Glutamine?
I am 53, and 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 this like clockwork and when I travel for work of vacation, it ALL goes with me!
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 with a scoop of Cellucor C4 Pre-workout and blend with a battery operated hand blender.
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 everything they need to start the recovery and growth process.
Can Glutamine be found in food?
Yes, It can be found in common 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, and is actually 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.