Glutamine is an essential supplement for athletes ! So how to take glutamine? When is the best time to take it?
Glutamine supplementation has many benefits for the exercising body, especially muscle cell growth and improved immune function. It is a good recovery agent after strenuous exercise. Therefore, in order for bodybuilders and competitive athletes to achieve the best training results and achieve better muscle growth, they should also supplement glutamine while consuming sufficient protein.
How to supplement glutamine?
Method: Oral administration of glutamine is safe and effective, and the concentration of glutamine in the blood can be maintained at a relatively stable level.
Ingesting L-glutamine soon after training can immediately increase the levels of growth hormone and free testosterone in the body, enhance the anabolic response in the body, and promote rapid muscle growth. This process reaches its peak at 2 hours after training and begins to weaken at 4 hours.
Note: Replenish glycogen stores after training, but food may reduce the promoting effect of L-glutamine on anabolic hormones. Take L-glutamine 45-60 minutes before replenishing glycogen.
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So, how much L-glutamine should you take each time for the best results?
Research shows: Taking a medium dose (about 4 grams) of L-glutamine after training has the best effect.
The optimal dose of glutamine supplementation has not been determined. Foreign experts generally believe that during high-intensity exercise, it is more appropriate to supplement glutamine several times throughout the day (2-3 grams each time). Some outstanding foreign bodybuilders insist on a daily supplement dose of 10 grams.
There are also many studies that suggest that supplementing glutamine like creatine can maximize the effectiveness of glutamine. That is to say, supplement with a larger dose (such as 10 grams/day) in the first week, maintain it with a smaller dose (such as 2-4 grams/day) in the 2nd to 6th week, and start a new one after 6 weeks. cycle.
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