Glutamine for fitness before or after meals

It is recommended to supplement glutamine for fitness enthusiasts after exercise or between meals. It can be taken before or after meals, but it needs to be adjusted according to individual tolerance. The absorption and utilization of glutamine are mainly related to the need for muscle repair after exercise, and taking it on an empty stomach or with a meal has little effect on the effectiveness. supplementing glutamine within 30 minutes after exercise can maximize its effects in promoting muscle synthesis and relieving fatigue. At this time, the window period for muscle cells to absorb nutrients is open, and glutamine, as a conditionally essential amino acid, can quickly participate in protein synthesis and metabolism. For high-intensity trainers, supplementing after exercise can also help reduce muscle breakdown and accelerate lactate clearance. If you choose to take it with meals, be careful not to take it with high protein foods to avoid competing for absorption, and it is best to take it at least half an hour apart. Some sensitive individuals may experience mild gastrointestinal discomfort when taking on an empty stomach, manifested as bloating or acid reflux. It is recommended to switch to taking after meals in such situations, utilizing the buffering effect of food to reduce stimulation. People with weak digestive function can choose to supplement their daily dose in divided doses, such as taking half of the dose after exercise and the other half with dinner. Individuals with chronic gastrointestinal diseases should consult a doctor to adjust their medication plan and switch to other recovery supplements if necessary. Long term use of glutamine should be accompanied by a balanced diet to ensure that the daily protein intake meets the standard. High quality protein foods such as dairy products, eggs, and lean meat can provide raw materials for synthesizing glutamine. At the same time, pay attention to timely supplementing carbohydrates after training to promote insulin secretion and synergistically improve amino acid utilization. It is recommended to regularly evaluate the effectiveness of supplements. If there are persistent digestive problems or allergic reactions, they should be stopped and checked with medical attention in a timely manner.