The Muscle-Building Power of L-Glutamine

You're looking to get strong and build muscle. Thousands of products claim to help you surpass your strength goals or build muscle faster. Yet, some of the most effective supplements are naturally found in the body, like L-Glutamine.

L-Glutamine is a non-essential amino acid that comprises 60 percent of the amino acid pool. According to David Pearson, Ph.D., director of the Strength Research Laboratory at Ball State University, the critical functions it serves might explain its abundance. He says, "Besides aiding muscle growth and maintaining a healthy immune system, L-Glutamine is a cell volumizer, meaning that it helps muscles hold water, which is also necessary for growth and repair."

Although your body stores high levels of this amino acid, it can get depleted from the stress of intense exercise. This stalls protein synthesis, making for a rough, sore muscle recovery and inhibiting muscle strength and size gains. An L-Glutamine supplement can counter this possibility.

Consuming five to 10 grams of L-Glutamine is recommended post-workout. If consuming 10 grams, take it in two five-gram doses. After following the Two-Hour Protein Rule, you can also add the L-Glutamine to your protein shakes to optimize muscle size and strength.


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
Become a Contributing Expert
From Around The Web