Glutamine is the most abundant amino acid in the body and plays many critical roles in the promotion of muscle mass, recovery and physical performance. Muscle tissue is the major site of synthesis and storage of glutamine. Physical exercise can rapidly decrease glutamine stores which can result in muscle breakdown. Supplementing with glutamine will help to maintain an anabolic environment.

Glutamine as a Bodybuilding Supplement

To answer the question of what quantity of glutamine to consume for bodybuilding goals is difficult to answer and may not be the same for every person. There are a number of factors to consider, mostly involving diet, body weight, activity level, lifestyle stress, and overall health. There are also a number of reasons to use glutamine which you need to consider in order to come up with the correct dose. Will you be using glutamine to:

Prevent OTS?
Stimulate growth
Hormone secretion
Boost your immune system
Replace sugar in your post-workout drink

To assist in preventing OTS, consume glutamine both before and after training, and before you go to sleep. Follow the recommended dose (which usually falls between five and ten grams postworkout).

Depending on your diet, you may want to consider increasing or decreasing the amount. For a high carbohydrate diet, for example, more glutamine may be appropriate. Glutamine can increase glycogen storage by as much as 16 percent if consumed post-workout.

If you consume glutamine half an hour before working out, you may see noticeable improvements in mass gains.

Side Effects

Although glutamine is not noted for having side effects, people sometimes mention those such as nausea when consuming glutamine in high quantities (above the recommended dose. In short, if you consume glutamine as recommended, you should see no problems.

As with most supplements, the amount of glutamine to take offers no one answer for everyone. Use the above recommendations as a guide and look to your body for feedback. With time, you should find the quantity that works best for you.

Conclusion

Glutamine is an extremely versatile supplement. It is very basic and can aid a bodybuilder's immune system, shorten recovery times and result in more satisfying workouts. If you are looking for a supplement which will make you stronger both in the gym and out, stimulates growth hormone production and makes you feel great, glutamine may be for you.