Via Twitter - How vital is glutamine on ones supplements, and how much a day?

Hello Andrew,

Glutamine is one of the most abundant amino acids in the human body used in protein synthesis and therefore muscle development. It actually makes up about 60% of skeletal muscle. It has a role in the immune system, the cerebral system and the dietary system.

It acts as a source of energy for the immune system.
It gets converted to GABA in the brain.
Helps make muscle protein.
Assists blood sugar control.

Glutamine is found in lots of foods and therefore if you eat a good diet, and you are not in a "dieting" phase of your training, you shouldn't actually need to supplement with glutamine. Any excess glutamine just goes to waste.

There are no strength benefits to supplementing with glutamine as shown in a number of studies. But I am not aware of any studies specifically looking at "dieting" athletes.

When your body is under stress such as illness or during exercise, glutamine levels fall by as much as 50%. Deficiency of glutamine can lead to tiredness, reduced stamina and slower recovery.

Glutamine might also cause a rise in growth hormone, though this is largely unproven.

Unless you are diabetic, supplementing with glutamine will do you no harm, and I would suggest about 5g 2 or 3 times a day - Morning, pre-workout and before you go to bed. But unless you are dieting, I can't tell you for certain that it will in any way benefit you. And this is based on a combination of published research and my own experiences.