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Glutamine is an important amino acid, with a studied and documented activity. In order to support the anabolic processes and regeneration it's recommended to supplement it on both workout and rest days. According to many experts and athletes that supplementing with glutamine, the doses recommended by the manufacturers are too low to generate the desired results. Since its larger intake should not cause negative side effects, you should try to increase the dose up to 2 or even 3 times and check for yourself.
L-glutamine - amino acid building endogenous proteins, glutamic acid amide. In the human body it is responsible for the synthesis of proteins, acid-base balance and removing ammonia outside of the organism. With the shortage of energy taken from the muscle tissue, glutamine with alanine participate in the process of gluconeogenesis, and participate in the production of glucose substrate. L-glutamine has a direct impact on the proper functioning of the digestive system and immunity of the organism. Participates in the synthesis of one of the most powerful antioxidant - glutathione. It has anti-catabolic potential. It is found naturally in foods of animal and vegetable origin and high protein supplements. Used as mono-preparation or multi-component amino-acid supplements and supplements enhancing biological recovery after exercises, often in combination with BCAA.
Dosage: 5-20 g per day (portioned during the day, and after training and waking up). The minimum dose used in supplementation is 2-15g per 1 serving.