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Glutamine: When, How and How Much To Take

Glutamine is the most present amino acid in human’s body and can be found almost everywhere from muscle tissue to plasma. Glutamine has a wide range of benefits on a human body and bodily processes.

 In case you are new to this supplement, there is no need to worry. We gathered all the data about glutamine dosage so read on.

 Best Time To Take Glutamine

Experts says taking glutamine supplements right after you wake up, 30 minutes pre and post workouts and right before you go to bed are the best time for muscle mass and strength.

Experts don’t recommend taking glutamine at the same time as you take a creatine supplement because they are competitive supplements that may cause problem in absorption. For getting better results reduce your glutamine intake immediately when you wake up and right before you go to bed.

If you are a diabetic , consult your family doctor before taking this supplement.

How To Take Glutamine

Glutamine can be taken through supplements or through food.  Your body generally consumes larger part of its glutamine dosage by daily intake of food and making the substance itself.

 When you are under big stress or suffer from any kind of infection or injury, your body may be unable to produce enough glutamine. In this case your body needs additional glutamine dosage.  For increasing glutamine dosage add glutamine supplements to your diet or increase intake of glutamine rich foods. Glutamine can be found in foods rich in protein like meat, beans, fish, dairy, cabbage, parsley or spinach.

Another important thing which should be kept in mind is that glutamine supplements cannot be taken with hot meals or drinks. The reason behind is that glutamine is known as amino acid which substance can be changed due to change in temperature. So it should be taken with room temperature or cold drinks.

Glutamine in powder form can be combined with juices that are low in acidities such as juice or apple or water. Taking glutamine supplements with juices that are acidic you can get glutamine with diminished benefits.

How Much Glutamine to Take Per Day

Experts say that daily intake of glutamine supplements needs to be high in order to increase plasma glutamine concentrations and recommended glutamine dosage is around 20 to 30 grams a day.

Taking 30 grams of glutamine dosage in divided doses throughout the day, along with snacks or meals that contain carbohydrate in order to support utilization of glucose. On the days when you are working out taking glutamine supplements before or during workouts in order to keep our body hydrated. Ideally 10 grams of supplements is recommended before workout 10 grams during workout and 10 grams after workout. And if you are new to this supplement then reduce the dosage to 5 grams in short intervals.

 

How Much Glutamine to Take After Workout

When it comes to how much glutamine you should take post workout the recommended dosage is no more than 20 grams per day. If taken in divided doses than your portion of glutamine should be around 5 – 7 grams. Glutamine pills are large in size and a bit expensive than powder. It is a bit tasteless, it can be blended with non acidic juices and water to get a better taste.

 

Glutamine Dosage For Muscle Recovery

It is important to understand the main role glutamine plays in body and muscle recovery after a hard workout session. In ordre to build your muscles it is important to maintain your nitrogen balance positive. After a strenuous workout if your body lacks glutamine, the damaged muscle tissue may remain damaged as it does not have all the necessary materials and substances to rebuild. For athletes and bodybuilders glutamine will help boost their body’s immune system after long and strenuous events such as marathon or body building.

 

Glutamine Dosage For Weight Loss

Taking protein rich foods and glutamine might be beneficial for you in terms of weight loss. Although there are few studies done on glutamine dosage for weight loss. Recommended dosage is around 20 grams of glutamine supplement for 150 pound women. Also keep in mind that 50 to 60 grams of glutamine per day is harmful, this dosage is usually given to patients not healthy individuals trying to lose weight.

Glutamine Dosage For Bodybuilders

It is recommended that bodybuilders may take up to 10 to 15 grams of glutamine in a day at least two or three times during the day with each serving around three to five grams of glutamine. Keep in mind that you may already be taking some glutamine through your food or supplements  so read labels carefully before taking. 

 

 

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If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal