Glutamine is one of the most common recovery supplements on the shelf. It is also one where the honest answer is “it depends.” Here is what glutamine does, what the research shows and who is most likely to notice a difference.

What glutamine is

L-glutamine is the most abundant amino acid in your blood and muscle. It is “conditionally essential”: your body normally makes plenty, but during intense physical stress, illness or injury, demand can outpace supply. It also serves as fuel for the cells that line your gut and for parts of your immune system.

What the research shows

Muscle growth

In healthy, well-fed lifters, adding glutamine on top of a protein-rich diet has not been shown to increase muscle or strength gains beyond training alone. If muscle is your main goal, total daily protein and creatine have much stronger evidence.

Soreness and recovery

This is where glutamine looks more interesting. Some studies found that glutamine reduced muscle soreness and helped strength recover faster in the days after hard, muscle-damaging exercise.* Results vary, and the effect may be larger in men than in women in at least one study.

Hard training blocks

During long, intense training periods, blood glutamine levels can drop. Researchers have studied glutamine for supporting normal immune function in endurance athletes, with mixed results.*

Who may benefit most

• People doing very high training volumes, two-a-days or long endurance work.
• Anyone whose protein intake is on the low side.
• People who want to see if it helps their soreness after especially tough sessions.

How to take it

• A typical dose is 5 grams once or twice a day, often after training.
• Unflavored glutamine mixes easily into a protein shake, juice or water.
• Studies on soreness used higher, short-term doses, so follow the label unless your healthcare provider suggests otherwise.
• People with liver disease, or anyone sensitive to MSG or prone to seizures, should talk to a doctor first.

Upward Nutrition Glutamine

Our Glutamine is pure, unflavored L-glutamine with 60 five-gram servings per tub. It stacks easily with BCAAs or your post-workout protein. It is made in the USA in an FDA-registered, GMP-certified facility and third-party tested for quality and purity.

Shop Glutamine →

References

1. Gleeson M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J Nutr. 2008;138(10):2045S-2049S.
2. Legault Z, Bagnall N, Kimmerly DS. The influence of oral L-glutamine supplementation on muscle strength recovery and soreness following unilateral knee extension eccentric exercise. Int J Sport Nutr Exerc Metab. 2015;25(5):417-426.
3. Candow DG, et al. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol. 2001;86(2):142-149.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.