Glutamine is one of the most important amino acids founds in the body, especially when the goal is improving or maintaining muscle mass.
 
Glutamine is a building block for making proteins in the body, and is responsible for supplying over 30% of nitrogen into the muscle for muscle protein synthesis to occur.
 
Glutamine will become extremely depleted during physical activity, especially during hypertrophy style training.
 
Studies have shown that it can take over 5 days for glutamine to fully restore to normal levels. Assuming you will be training more often than once every 5 days it would be beneficial to supplement with glutamine to help lower the possibility of muscle protein breakdown and increase the speed of muscle protein synthesis.
 
Effective doses have been shown above 5g a day but can be useful up to 15g a day In advanced athletes.
 
We would highly recommend supplementing with glutamine if your goal is to improve or sustain muscle mass.