Do you love working out, but hate the soreness that comes with it?
What if you could take a simple 1 ingredient dietary supplement that would decrease soreness and recovery time?
Sound too good to be true?
A study examined the effect of a single amino acid on soreness and muscle recovery with significant results!
L-Glutamine is a protein building block found naturally in the body. It’s abundant in the muscles and lungs.
If the body uses more Glutamine than it can make in times of stress such as during illness or a tough work-out muscle wasting can occur.
With resistance training, the goal is generally to build new muscle and prevent them from breaking down.
With this is mind, a double-blind, randomized, placebo controlled crossover study by Legault and colleagues (2015) aimed to examine the effects that L-glutamine supplementation has on quadriceps muscle strength and soreness ratings following eccentric exercise.
They hypothesized that taking 0.3g/kg of L-glutamine daily after exercise would quicken the recovery rate of peak force production and decrease muscle soreness ratings over a 72-hr recovery period.
The L-glutamine supplementation resulted in faster recovery of peak torque and diminished muscle soreness following eccentric exercise. Results were more significant for men than women.
If you’re struggling to gain or maintain muscle, suffering from Delayed Onset Muscle Soreness (DOMS) a dose of L-Glutamine prior to your workout and daily for 72 hours after may be your golden ticket on the recovery and pain relief train.
Add 15g of L-Glutamine to your post-workout shake or consume on its own in cold or room temperature water. Heat denatures L-Glutamine, so don’t add it to your bullet proof coffee.
Quality of supplements counts!
Get neutraceutical grade L-Glutamine by Designs for Health by clicking here!
Legault Z1, Bagnall N, Kimmerly DS. (2015). The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 25(5):417-26. doi: 10.1123/ijsnem.2014-0209.