What’s Glutamine All About?
When it comes to fitness, the focus is often on building muscle as quickly as possible and finding the best products to boost results. But it’s just as important to look at the processes behind the scenes — like gut and immune health — which play a huge role in recovery, muscle growth, and overall well-being. That’s where L-glutamine comes in.
What is L-Glutamine?
L-glutamine is the most abundant amino acid in the body. Although your body produces it naturally, intense training and ongoing stress can reduce your levels. Supplementing with L-glutamine helps replenish these stores, ensuring your body has the energy and support it needs to recover and perform at its best.
Recovery & Muscle Support
If you’re pushing yourself in the gym, L-glutamine can make recovery smoother. It helps reduce muscle soreness, protects against muscle breakdown, and keeps your body in an anabolic (muscle-building) state. For an extra boost, pair L-glutamine with BCAAs to support recovery and maintain a healthy balance of amino acids.
Gut Health Benefits
Beyond fitness, L-glutamine is also a key player in digestive wellness. It strengthens and repairs the intestinal lining, supports your gut microbiome, and reduces issues linked to increased gut permeability. In short — a healthier gut means better nutrient absorption, improved defences, and overall wellness.
Immune Support
Your immune system takes a hit during times of physical or mental stress. L-glutamine helps strengthen immune response by supporting white blood cell activity and contributing to the production of glutathione — a powerful antioxidant that fights oxidative stress and promotes resilience.
When Should You Take It?
For the best results, take L-glutamine:
- First thing in the morning on an empty stomach
- Directly after your workout to restore depleted levels
- Before bed to aid overnight recovery
Aim for a daily dose of 5–15 grams, depending on your training intensity and personal goals. Taking it on an empty stomach improves absorption, while mixing it into your protein shake or creatine makes it easy to slot into your daily routine.