Will Glutamine help muscle repair?
Glutamine is 'conditionally essential'. Under normal conditions your body will usually make enough Glutamine to stay healthy. Physically stressful activities, like after high intensity lifting, workouts, running, and restricting calories to lose weight, as well as challenging times, may overload the bodies ability to make enough Glutamine to keep up. Body levels of Glutamine may become depleted – decreasing strength, stamina, and repair ability. In times like these, Glutamine supplementation makes a lot of sense to help keep the tanks topped up to minimise breakdown of muscle, and maximise recovery after workouts. It may help you stay stronger, and keep training harder, with less down patches.
Dose and timing: Take 5 grams (1 heaped teaspoon) in the morning, and take 5 to 10 grams (1 to 2 heaped teaspoons) immediately after exercise. When training harder, or under greater levels of stress, Glutamine may be of greater help if taken 3 to 4 x per day.