L-Glutamine for Post-Workout Recovery
Glutamine does not improve recovery, soreness or performance in healthy trained people.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- Not recommended for this purpose
- Expected timeframe
- n/a
Protocol
- form
- Not applicable
- duration
- Not applicable
- co factor
- This one has been tested and did not work. Randomised trials of glutamine at 0.3 g/kg (roughly 20-30 g for most athletes) taken around resistance and endurance training found no improvement in muscle soreness, strength recovery, markers of muscle damage such as creatine kinase, or subsequent performance compared with placebo. A few small studies report modest reductions in soreness, but the weight of evidence and systematic reviews are negative, and glutamine adds nothing to adequate protein intake, which already supplies it. What does aid recovery: 1.6-2.2 g/kg/day total protein, 20-40 g protein after training, adequate carbohydrate to replace glycogen, sleep, and sensible programming.
- titration
- Not applicable
- starting dose
- Not applicable - the evidence is negative, not merely absent
Evidence
What the studies say
No studies are yet linked to both L-Glutamine and Post-Workout Recovery.
Safety
Caveats
Sports marketing far outpaces the evidence.
Less likely to help if
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.