Pass on it:
Glutamine will only help digestion aid . It will have 0 impact on your performance or strength. That my friends is the placebo effect at its finest. There is no asset to glutamine with GH Production or recovery, just for digestion purposes. You get adequate glutamine consuming plenty of whole foods and using protein powders when you can't reach your protein intake.
"Supplemental glutamine would only benefit us if our intracellular muscle glutamine concentrations were depleted. There are numerous studies that indicate no intracellular muscle glutamine depletion whatsoever following extensive exercise, but even if we do experience some glutamine attenuation.... we are still producing it within us, and getting it through our diet.
In healthy adults, dietary consumption of glutamine has been estimated to be around 5 grams per day (3). Foods such as meat, fish, dairy products, eggs, beans, cabbage, spinach, parsley, beets, ect. are all common sources. A single 3-oz serving of meat contains around 3-4 grams of glutamine. (4)
Now let's add on top of all that, the fact that an average 50 gram protein shake, there's about 4.5+ grams of glutamine. So for a 150 lb individual at only 2 protein shakes a day, that's around 9-10 grams of supplemental glutamine. "
"addition of glutamine did not affect whole-body protein synthesis post-exercise. The rate of MPS was not different between trials. The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis"
"glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults."
"short-term ingestion of glutamine does not enhance weightlifting performance in resistance-trained men."
"Although glutamine supplementation may increase plasma glutamine levels, its effect on enhancement of the immune system and prevention of adverse effects of the overtraining syndrome are equivocal"
"although the glutamine hypothesis may explain immunodepression related to other stressful conditions such as trauma and burn, plasma glutamine concentration is not likely to play a mechanistic role in exercise-induced immunodepression."
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