2024-01-22 10:16:26
Do you want to get the most out of your protein and glutamine supplements? You are in the right place. In this post we will talk about How to take glutamine and protein effectively can be a radical change in your training.
We will provide you with detailed information so that you can integrate these supplements into your daily routine in a way that really makes a difference.
What is the appropriate dosage?
The optimal dosage of supplements varies depending on your weight and the type of training you do. The recommended quantities are:
protein dose
As a general rule, it is recommended that adults consume between 0.8 and 1 gram of protein per kilogram of body weight per day to maintain basic nutrition.
However, for those who engage in intense training or are looking to increase their muscle mass, the recommendation may increase to between 1.6 and 2 grams per kilogram of body weight per day.
- Example for a 70 kg person: 70 kg×1.6 g/kg = 112 grams of protein per day.
Glutamine Dosage
Generally, for adults, the recommended daily dose of glutamine ranges between 5 and 10 grams.
For those involved in intense training or strenuous physical activities, such as weight lifting or prolonged resistance training, the dose may increase.
Some experts suggest that these people could benefit from taking up to 20 grams of glutamine per day, divided into several doses.
- For a 70 kg person, a daily dose of approximately 5 grams is obtained.
When is the best time to take glutamine and protein together?
- Post-Workout: consume them immediately after exercise helps muscle recovery and protein synthesis.
- Before sleep: Taking glutamine and protein before bed can support muscle recovery and growth during sleepwhen the body repairs itself.
- Between meals– Using these supplements between meals can help maintain stable levels of amino acids in the bloodwhich is beneficial for muscle growth and repair.
- Pre-Workout: For long or intense workouts, taking glutamine and protein beforehand can Help increase endurance and reduce muscle damage.
What is the use of taking proteins with glutamine?
Taking proteins with glutamine is an effective strategy to improve muscle recovery, increase protein synthesis and strengthen the immune system.
This blend not only speeds up recovery after intense workouts, but also helps maintain muscle tissue integrity and to optimize immune function, which is perfect for athletes and physically active people looking to improve their performance and general well-being.
Is this mixture safe?
The combination of creatine and glutamine, When administered in the correct doses, it is recognized for its safety and effectiveness. Both supplements have been widely supported by scientific research confirming their usefulness and safety in use.
It is important stick to the recommended dosage guidelines and customize them according to your individual requirements.
This ensures that you take full advantage of its benefits while maintaining safe and beneficial use.
Evowhey Protein 2.0 de SportSeries
L-Glutamine Powder from RawSeries
How to enhance this combination?
- With Creatine– Adding creatine to the mix can improve strength and trainability by increasing energy production in your muscles. Ideal for intensifying training and improving muscle recovery.
- Con BCAAs: Integrating BCAAs (branched chain amino acids) helps in reducing fatigue during exercise and promotes protein synthesis. It is perfect for faster recovery and to protect muscle tissue during and after intense workouts.
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Bibliographic Sources
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