Micronutrients & recovery
Adding glutamine to a post-exercise beverage containing essential amino acids and carbohydrate does not enhance muscle protein synthesis or glycogen resynthesis in healthy young males.
If you are drinking a post-workout shake with essential amino acids and carbs, adding glutamine will not help your muscles grow or recover faster. Your muscles are already getting the signal they need from the essential amino acids. You can save your money on glutamine supplements without losing any muscle-building benefits.
The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis
Why this rating
Randomized controlled trial with stable isotope tracers, though small sample size (n=8).
Source
Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise
Sarah B. Wilkinson et al. · Applied Physiology Nutrition and Metabolism · 2006
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