We continue our series on dietary supplements and their benefits with another key nutrient: glutamine. This article will help you understand what it is, why it’s important, and how to use it effectively.

What Is Glutamine?

Glutamine is a conditionally essential amino acid, which means your body can usually produce it on its own. However, during times of physical or mental stress—such as intense training, illness, injury, or calorie restriction—your body’s demand for glutamine may exceed its ability to produce it.

In these situations, external intake through food or supplements becomes necessary.

Benefits of Glutamine

• Speeds up recovery – Helps maintain muscle tissue and reduces post-workout recovery time.
• Supports the immune system – Glutamine is the primary “fuel” for immune cells, helping your body cope with the stress of training.
• Promotes gut health – Plays a key role in maintaining the intestinal lining, which directly impacts digestion and nutrient absorption.
• Prevents muscle breakdown – Particularly useful during dieting or intense training, when the risk of muscle catabolism is higher.

How and When to Take It

Glutamine is most commonly taken in powder or capsule form. The standard daily dose ranges between 5–10 grams, with the most effective times being:

• After training – when your muscles need recovery the most (you can also find it at the bar in every Flyes location).
• Before bedtime – to support the body’s regenerative processes overnight.

Glutamine may not always be classified as an essential amino acid, but during periods of heavy physical load or stress, it becomes crucial.

👉 If your goal is faster recovery, reduced muscle soreness, and stronger immunity, don’t overlook this powerful supplement.