Is it ok to take glutamine with BCAAS together? Yes. As a matter of fact when taken together you’ll experience greater benefits than if you took BCAAS or glutamine separately.
Let’s briefly discuss the advantages of both supplements. I’ve written extensively about BCAAS benefits but to recap
-BCAAS increase muscle protein synthesis which starts the process of new muscle growth (1)
-Post exercise muscle recovery is enhanced with BCAA supplementation (2)
-BCAAS help to support immune system health during training (3)
-Exercise endurance as well as mental fatigue are both enhanced with BCAA use (4) . We like BCAA pre workout especially on keto.
-BCAAS are absorbed directly on skeletal muscle tissue leading to less digestive stress and a more direct path to muscle growth.(1)
What about glutamine?
Glutamine has its own distinct advantages as it is technically classified as a non-essential amino acid unless there is a period of stress, injury or illness. Stress and micro trauma are obviously both part of a hard training program so glutamine takes on a more important role in the diet of a hard training athlete.
Intense exercise has been shown to deplete glutamine levels yet direct glutamine supplementation does not seem to have any athletic advantages. Though glutamine does seem to have some benefit for replenishing muscle glycogen. (5)
That’s because the researchers were only looking at markers of athletic performance such as testosterone, muscle protein synthesis or muscle break down.
They never bothered to examine the gut restoring, immune system boosting benefits of glutamine. Multiple research studies over the years have shown that glutamine is critical for proper gut health. Leaky gut syndrome, also known as intestinal permeability, is a condition when the thin, protective layer of your gut is damaged due to stress (6). As a result, bacteria enters your intestinal tract and causes inflammation and immune reactions, auto immune disease. This is common with hard training and hashimotos.
Glutamine has been shown to “feed” your protective cell lining and strengthening it.
Those findings aren’t going to be seen when researchers look for increased testosterone, for example.
Indirectly glutamine increases athletic performance because it improves gut health. The better you can process your food, the less inflammation you have and the better your immune system operates, the better anabolic environment you create.
The benefits of taking BCAAS and glutamine together
BCAAS have been shown to increase immune response to hard training. Athletes don’t get as sick as often and have a more robust immune system. Glutamine increases gut health. It’s not a reach to suggest that taking both together can boost your immune system as we’ve seen both nutrients accomplish that independently. Seems like BCAAS and glutamine go together
When is the best time to take glutamine and BCAAS together?
Any time of the day is fine as long as your BCAA is caffeine free. We often recommend BCAA intake pre or intra workout. Another time is between meals as studies show this increases the peak of muscle protein synthesis. Glutamine needs to be dosed relatively high, upwards of 20 grams split during the day, so it’s perfect to have throughout the day.
How often should you take BCAAS and glutamine together?
Research on BCAAS that seem to show effectiveness are upwards of 15 grams per day whereas glutamine can be taken upwards of 20 grams per day (17). I’d recommend at least 3 servings per day split up.
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