Glutamine Dosage/Duration

[GTZ3]

Whats common practice around here? 10,15,20 grams a day?

And do you guys take time off once in a while for the sake of your kidneys, or is it just a wise tale that excess glutamine can negatively impact them.

thx

[L3]

glutamine, as far as i understand, is a broken down version of protein. so, there is some merit to saying it puts strain on the kidneys.

-considering this, lots of ppl think its a waste of time/money, but i enjoy not being sore ever..

as far as cycling it, thats just silly. don't bother.

make sure you take it on an empty stomach, usually with your BCAA's.

i take 20-25 grams a day, spread out. it took me forever to find it in pill form, but i got lucky at GNC it was 2 for 1 sale :D

[rated_rko]

i just take it when i feel sorer than usual

[Musclehead]

I was dissapointed when I used it.....but I was taking it at 5g 5times per day roughly, taken on an empty stomach with water. I think it would be wiser to take it with waxy maize though AND definitely in your post workout shake. I don't want to spend anymore money on Glutamine though, I learned my lesson.

Shouldn't be bad for the kidneys, it's an amino acid....maybe if you take it in extremely high doses but even then I think there's much worse out there to worry about.

[IronRobi]

I take 10g PWO. Don't really know if it's making a difference or not. Got a TON of it for real cheap so don't really care either.

[physique]

i find when i am dieting for a show that it is most useful. to control soreness. i am rarely sore and find myself to heal faster contest training versus off season training, cant explain why, but for me its well worth it.

[Tank]

It's best to have glutamine peptides since they are absorbed 20 times better than l-glutamine (Kilosports and Osmo are two good brands.) The down side is the peptides can cause allegric reactions so I stick with the L glutamine.

The glutamine allows your body to replenish the glycogen stores without increasing glycogen.

Glutamine intake: Recent scientific research has demonstrated that consuming glutamine following exercise can accelerate muscle glycogen resynthesis and glutamine levels, which are critical in the prevention of overtraining, and the creation of an anabolic environment. I recommend ingesting 0.33 g/kg of glutamine, so for a 90 kg man that would be 30 grams. If someone has a higher percentage bodyfat, I up the glutamine and reduce the carbs.


Also, keep in mind that capsule form is a complete waste of money - not only is it far more expensive and you have to take quite a few capsules to receive a decent effect, but the gelatin in the capsule actually competes with l-glutamine decreasing its effectiveness

There's been quite a debate whether glutamine supplementation is even useful - well, if you follow a low-carb diet (i.e. cyclical and targeted ketogenic approach), glutamine is a powerful asset for several reasons. Probably the most important aspect of glutamine supplementation is immunity enhancement - people don't get sick on this stuff but the second they run out, they do.

I have seen some good research indicating you can take up to 80 grams a day with no side effects.

[L3]

Also, keep in mind that capsule form is a complete waste of money - not only is it far more expensive and you have to take quite a few capsules to receive a decent effect, but the gelatin in the capsule actually competes with l-glutamine decreasing its effectiveness


why did you have to go and tell me that

[Tank]

Sorry Legaliz3 there are a few brands that sell the capsules without the gelatin, cant tell you the brands off the top of my head.

[SteveMan]

I take it in the morning, PWO and before bed. Prob 30g a day, it is fairly cheap. Taking it in the morning can help reduce cortisol levels since they peak upon waking.

[Tank]

Actually Cortisol levels are usually too low in the morning and are way too high about 4pm and 10 pm. Glutamine will help regulate the cortisol.

[Mickyo613]

I mix in a rounded teaspoon into my protein shakes - about 5g per teaspoon.

[SteveMan]

Actually Cortisol levels are usually too low in the morning and are way too high about 4pm and 10 pm. Glutamine will help regulate the cortisol.

Read up on cortisol, levels are at there lowest before bed and highest upon waking. Curious as to where you read or heard that they are at there highest around 4pm.

[Freebsd1977]

I mix it with my many protein shakes I have during the day. I average around 20-25 grams a day of glutamine. I love the tangy flavor it gives the shakes :-)

[Ritch]

Well I`ve experimented with glutamine in every single way imaginable. Would even wake up in the middle of the night for a 5-10 gr dosing, and never felt it made a difference. The whole glutamine thing reminds me of the seinfeld episode where Jerry says people like salsa because people they like to say the word salsa. At least the store clerks like to say glutamine this, glutamine that...

I`ve never heard good reviews from guys that are jacked, tried it myself and never got anthing from it. To me the bottom line is if I spend $20 a month on something and don`t feel it and glutamine costs more than this, it`s just not worth it.

Perhaps the peptide route would be worth it. But there was a Nutrabolic`s product with peptides in it that smelled and tasted like absolute crap, did not mix and everyone I know who tried it (only3) returned it to the store. The distributer did in fact say it was because of the wheat gluten. (This was the peptide form.) So I`d stay away from it. There could be other forms of glutamine peptides, I`m just not aware of...

Just wanted to add that just because it didn`t work for me dosent`t mean it wouldn`t work for others, however empty stomach would seem to be the way to go.