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Also known as: L-Glutamine
Mixed evidence. May help gut health and immune function during very heavy training, but most research shows minimal benefit for muscle recovery in well-fed athletes.
Amount
5-10g daily
Timing
Post-workout or before bed
Notes
Body produces glutamine endogenously. Supplementation is most useful during extreme training or illness.
Track your Glutamine intake alongside your macros in FitCommit.
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Primary fuel source for intestinal cells
Glutamine levels drop during extreme stress
May reduce soreness in some contexts
Helpful when recovering from severe illness
Mild bloating
Start with lower dose
Marginal. May help immune function during aggressive cuts, but evidence is weak.
Unnecessary for most. Your body produces adequate glutamine when eating enough protein.
$0.15-0.30
per day
Moderate value
Most people notice effects from Glutamine within Unclear for performance, 1-2 weeks for gut health. Full benefits typically develop over 2-4 weeks of consistent use.
Glutamine is generally well tolerated. Potential side effects include mild bloating. Start with a lower dose to assess tolerance.
At approximately $0.15-0.30 per day, Glutamine is moderate value. Not the best value for athletes. Gut health benefits are the strongest use case.
Glutamine stacks well with Creatine, HMB, Collagen Peptides. Always introduce one supplement at a time to monitor individual responses.
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