Glutamine... Hard Science and Personal Experimentation

Ask any group of athletes what supplements they take and you're likely to hear a wide variety of answers. Some of it is based on research done, some are things they've picked up from other athletes and some is shit they made up to justify buying the stuff some Instagram model they follow is selling. 

I recently asked a group of guys I know and heard some of the usual suspects like: Whey Protein, BCAA's, and Creatine. I heard some less popular options like Glutamine and getting Test shots from a Doctor. Of course I also heard some bullshit answers like Tito's Vodka and Lightning Bolts.

Since it's safe to assume that Tito's and Lightning are out as part of a proper supplement regimen and I don't feel like getting shots in my ass on a regular basis I decided to test out one of the less popular options, Glutamine.

Google "effects of glutamine" or "glutamine benefits" and you'll find that it is currently used in hospitals to aid burn victims, help surgery patients recover and with those suffering from sickle cell disease. If doctors and hospitals use it, it has to work, right?

As you read deeper into the research you find that there are studies showing that glutamine "may" improve health, decrease infections and lead to shorter hospital stays. I tried reading through a few official studies and scholarly articles, unfortunately they are so boring and awkwardly worded that I would rather have Orlando Sanchez use a pressure pass than read through the whole article.

However, as you look for info about how it helps your workouts or your muscles you'll find less hard science. The best I could find is this Article from the US National Library of Medicine that basically says they tested a group of 16 men and women over 3 days to find that using glutamine improved recovery time and reduced soreness. Men also saw greater effects than women.

So real science is limited, now it's time to use myself as a guinea pig. *Warning these statements have not been evaluated by the FDA, blah blah, the same stuff every supplement company puts at the bottom of their ads and bottles*.

For my experiment I used glutamine for 1week, took 1 week off, then started back up for 1 week.

Here's what I found:

• Day 1 Taking Glutamine: No noticeable difference
• Day 2: I felt a little less sore and I warmed up more quickly
• Days 3-7: I was noticeably less sore, it was easier to get going for my morning workouts and my muscles didn't really hurt when I went to Jiu-Jitsu. 

• Day 1 No Glutamine: No noticeable difference
• Days 2 & 3: I hurt a little more and it took me a little longer to get fully warmed up
• Days 4-7: It was harder to get up, I felt like a creaky old man getting out of bed and I was sore throughout the day

• Day 1 Taking Glutamine: A little difference although I feel like it may be all in my head (a placebo effect of sorts) 
• Day 2: Feeling good, easier to get up and easier to get warmed up
• Days 3+: No soreness, muscles feel loose and relaxed, easier to get going in the morning 

So there you have it, after extensive scientific research Glutamine makes you less sore and helps you get up to full speed more quickly.  

I honestly do feel better when I take it and am noticeably less sore. Plus, as you read more about the effects and possible side effects of Glutamine you find that as long as you are following the dosage guidelines any possible side effects are minimal and non-life threatening. It also has the positive effects of improving gut health and overall immunity.

All in all, yes, you should be taking Glutamine.