Those who are engaged in bodybuilding and consume sports nutrition need to know how to take glutamine according to the rules. The fact that it is necessary for athletes is undeniable, since glutamine is an amino acid that is the building block of human muscles. More than half of the muscles are made up of this substance. The higher the physical load on the body, the more it is consumed.

In bodybuilding, the loads are so intense that the reserves that a person receives per day with ordinary food are not enough, and the body begins to take protein from its own muscle tissue, destroying it at the same time (this process is called catabolism). Therefore, athletes should consume this amino acid as a vital supplement.

Important functions of glutamine:

replenishment of the body’s energy reserves;
promoting the growth of muscle mass;
protection of muscles from destruction;
neutralization and removal from the body of ammonia formed in it;
strengthening the immune system;
anti-stress effect;
normalization of digestion;
improvement of mental activity.
In addition, taking glutamine activates and increases the body’s production of growth hormone.

Admission rules

With intense training, it is important to know not only how to take glutamine, but also when, how many times a day, in what quantity and in what form. In a word – how to properly use this valuable substance so as not to harm the body and achieve good results.

As a result of many years of research in the field of sports medicine, it was found that if glutamine is used immediately before the start of a workout, then after it (approximately two hours after the end), the level of glycogen in the muscles increases.
There is no single scheme for taking glutamine in bodybuilding, but there are several options for using the amino acid. They differ in the number of doses per day and, depending on this, the dosage. Also, the dosage depends on body weight.

In order for glutamine to act on the body correctly, it is important not only how many times a day you take it, but also according to what scheme.

Option one: the individual daily allowance is divided into two equal parts. One to take before training, the other – after it.
The second option prescribes the same daily allowance, divided in half, to drink in the morning and before bedtime. You can also divide this norm into four parts, which must be taken after the same time period.

Специалисты рекомендуют следующую схему приема: непосредственно перед силовыми упражнениями и before bedtime. It is believed that this way of using the amino acid contributes to its most efficient absorption by the body, as well as achieving better results. If a bodybuilder takes time out to recover from intense strength training, glutamine is still taken twice a day, but in the absence of training, the first dose is postponed to lunch time.

Each bodybuilder can bring out his own individual scheme – on his own or with a trainer, taking into account the characteristics of his body, daily routine and training schedule.

How to avoid mistakes

A common mistake newcomers to bodybuilding make is to prepare the mixture long before training and carry it with them to the gym. There will be no benefit from such an application.

Athletes should remember that the dissolved amino acid is unstable and quickly loses its useful qualities. It will be correct to prepare the mixture directly on the spot and drink immediately.
The second mistake is mixing with other additives. You can often find a recommendation to drink glutamine by adding it to a protein shake. Facts are stubborn things and they state that this supplement is best absorbed when taken on its own, more so when taken on an empty stomach.

If the scheme includes protein shakes, they can be taken only half an hour after taking the amino acid. If this rule is violated, a chemical reaction will occur, as a result of which another amino acid is synthesized from glutamine, which is of no value to the body.

Powder or capsule form?

Glutamine comes in a variety of forms, including powder and capsules. Each form has its own advantages and disadvantages.

Capsules are good because it is a ready-to-use product that only needs to be taken at the right time. Once in the stomach, the gelatin shells dissolve very quickly, after which glutamine is released and enters the bloodstream.

The relative disadvantage of encapsulated glutamine is that it limits the possibilities for the most accurate dosing: each capsule contains a certain unchanging dose. If such a need arises, the capsule can be opened and the powder can be poured out of it to be taken separately. How to take the supplement – each athlete chooses for himself.

The most popular glutamine powder. The main argument in favor of using this form is economy. In this form, the supplement costs much less compared to other forms – with the same capsule that needs to be made, filled with a substance and closed. Powdered glutamine can be dosed using the measuring spoon provided. But this is also the main inconvenience in use: each time you need to measure how much powder you need, and then dissolve it immediately before taking it. In this regard, capsules are more convenient.

How to choose a dosage?

The amount of glutamine an athlete should take per day is the most controversial issue. In sports circles, it is customary to calculate the required amount of a substance in the proportion of 0.3 g per kilogram of body weight. At the same time, the manuals recommend a daily rate of 10-30 g.

Experts in sports medicine, based on research results, argue that the correct dosage is 4-8 g per day.
A smaller dose simply will not have any significant effect on the body. If you take a larger amount of glutamine, the body will take exactly as much from this dose as it needs, the rest will be excreted.

Considering that this supplement in itself is not a cheap pleasure, then in this case we can talk about a waste of a lot of money. With a single intake of more than 20 g, significant irritation of the stomach can be observed.