Glutamine is an amino acid (one of the building blocks of protein) and makes up about 60% of your skeletal muscles. Glutamine is a nonessential amino acid: that is, your body can synthesize it. However, it is used in so many processes in your body and can be used to synthesize other nonessential amino acids–and can be used a source of nitrogen–that supplementing with glutamine may be beneficial.

Glutamine is involved in growth hormone production, immune system function, and intestinal health. It is given to patients in burn wards, and they recover faster. Also, studies done have shown no overdose amount for glutamine (which rather makes sense, since it’s just an isolated amino acid).

I take a glutamine supplement with my protein shakes. One scoop = 5 grams. In addition, my protein has extra glutamine already. So I’m taking about 30 g/day, working out or not. I also keep meaning to take another 5g right before bed, but I haven’t got the habit yet of eating before bed.

Since I started adding glutamine, I’ve had little to no DOMS–and I used to usually have a lot of lingering soreness. And in that time, I’ve been increasing my weights until the last few reps every workout are hard to finish.

I’ve seen lots of forum postings that say they take 1.5 g/day and feel no difference; therefore, they conclude it doesn’t work and tell everyone to not take glutamine. That’s just silly, to take hardly any and then to say it didn’t work so it’s useless. Take a normal dose for several weeks and then tell me what it does.