Build Muscle with L-Glutamine

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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, the most abundant amino acid produced by the body, can safely be consumed as a supplement to boost your muscle recovery and growth. 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 helps muscles hold water, which is also necessary for growth and repair."

Although the body stores high levels of L-Glutamine, it can get depleted from the stress of intense exercise. This slows muscle recovery and inhibits muscle strength and size gains. An L-Glutamine supplement can counter this scenario.

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

4 Ways to Get Your Daily Dose

GNC Pro Performance RapidDrive Glutamine 2500 Power Chews

Flavor: Grape Berry

Dosage: 2.5g/chew
Comment: A great way to take L-Glutamine when on the road or after a workout, practice or game

Optimum Nutrition L-Glutamine Capsules
Flavor:
Unflavored
Dosage: 1g/capsule
Comment: Store these capsules in your locker or gym bag so you'll always have a supply on hand

 

Nature's Best Perfect Effervescent L-Glutamine
Flavor:
Fruit Punch
Dosage: 4g/1 tbs
Comment: Quickly dissolves in water, eliminating the need for a shaker or stirring straw

 

CytoSport L-Glutamine Powder
Flavor:
Unflavored
Dosage: 5g/1 tsp
Comment: Can easily be added to a protein shake or other beverage you drink throughout the day


Photo Credit: Getty Images // Thinkstock

Topics: PROTEIN | BUILD MUSCLE | WORKOUTS | NUTRITION | WATER | POWER | EXERCISE | RECOVERY | FRUIT | IMMUNE SYSTEM | STRESS | SUPPLEMENT | PROTEIN SHAKES