What to pay attention to when taking glutamine for fitness

Fitness enthusiasts should pay attention to dosage control, timing of use, contraindications for special populations, and potential side effects when taking glutamine. Glutamine, as a sports supplement, mainly promotes muscle recovery, enhances immunity, improves intestinal function, etc. However, excessive or improper use may cause gastrointestinal discomfort, increased liver and kidney burden, and other problems.

1. Dose Control

The recommended daily intake of glutamine is 5-10 grams per day, taken in divided doses. Supplementing 2-5 grams within 30 minutes after exercise can help alleviate muscle breakdown, but exceeding 15 grams in the long term may interfere with amino acid balance. First time users should start with a low dose and gradually adjust after observing their physical response.

2. Timing of administration

The best time to supplement

is immediately after exercise or before bedtime. Taking it after exercise can accelerate glycogen synthesis and protein repair, while supplementing before bedtime can utilize the peak secretion of growth hormone at night to promote recovery. Avoid taking with high protein meals, as it may compete for absorption channels and reduce utilization efficiency.

III. Taboos for Special Population

People with liver and kidney dysfunction should use it with caution, as glutamine metabolism may produce ammonia substances that may increase organ burden. Pregnant women, lactating women, and cancer patients should avoid self supplementation as it may affect the glutamine metabolism pathway in the body. Diabetes patients need to monitor blood glucose changes during use.

4. Potential Side Effects

Some individuals may experience gastrointestinal symptoms such as bloating and nausea, which are related to the utilization of glutamine by gut microbiota for gas production. Long term high-dose use may alter intestinal permeability and cause microbial imbalance. Very few cases have reported headaches or allergic reactions, and should be stopped immediately.

V. Compatibility Taboos

Avoid using antiepileptic drugs or chemotherapy drugs simultaneously, as it may affect the efficacy of the medication. When supplementing with branched chain amino acids, the dosage should be reduced to prevent an imbalance in the amino acid ratio. Before supplementing with immunosuppressants, individuals should consult about the possibility of glutamine stimulating immune cell activity.