When to take
For general purposes, you should mix 5g (one flat scoop) in 100ml -200ml water.
For gut health consume on an empty stomach first thing in the morning
For muscle recovery and glycogen replenishment add to your post-workout shake or smoothie.
How long until I see benefits?
The timeline for seeing benefits from glutamine supplementation can vary depending on several factors -
Dosage. Studies have used doses ranging from 5 to 45 grams per day. Higher doses may lead to faster effects, but more isn't always better or necessary. We suggest sticking to 5-10g per day.
Purpose of supplementation. The timeline differs based on what benefit you're looking for:
Immune system support: Effects may be noticeable within a few weeks of consistent supplementation, especially during periods of stress or illness.
Muscle recovery: Some studies show reduced muscle soreness and improved recovery within days to weeks of supplementation, particularly when taken around exercise sessions.
Intestinal health: Benefits for gut health may take several weeks to become apparent.
Your baseline health status, diet, and overall nutrition can influence how quickly you might see benefits.
How to take
Take with water if using first thing in the morning before any coffee, tea or food. If taking for muscle recovery then take with post-workout meal or shake.
Common mistakes people make
Here are some common mistakes people make with glutamine supplementation:
Taking too much: While glutamine is generally safe, excessive doses may cause side effects like nausea or digestive issues. It's best to start with lower doses (around 5g per day) and increase gradually if needed.
Expecting immediate results: The benefits of glutamine supplementation often take time to manifest. Many studies show effects after several weeks of consistent use, not immediately.
Using it as a standalone supplement: Glutamine works best when combined with a balanced diet and proper training program.
Taking it at the wrong time: While timing is not critical, taking glutamine post-workout or first thing in the morning may be more beneficial for muscle recovery, gut health and immune support.
Relying on glutamine alone for muscle building: While glutamine plays a role in muscle protein synthesis, it's not as effective as other amino acids like leucine for muscle growth. A balanced protein intake is more important.
Using it for the wrong reasons: Glutamine has specific benefits, mainly for gut health, immune function, and recovery. It's not directly linked to increased strength or muscle mass in healthy individuals.
