The 5 Best Glutamine Supplements for Recovery

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An experienced athlete or bodybuilder is always looking for the best ways to maximize their performance and recovery. In addition to pursuing a nutrient-rich diet, daily exercise and a high-quality sleep schedule, these competitors also utilize sports supplements to help them achieve their health and fitness goals. One of the most popular subclasses of these sports supplements are post-workouts, which are designed to enhance post-workout recovery and reduce muscle soreness. And if you have ever looked into post-workout supplementation, I’m sure you’ve come across the ingredient glutamine.

Glutamine is an amino acid that has long been touted as one of the most powerful muscle recovery supplements available. This is due to glutamine’s essential roles in supporting immune function, reducing inflammation and improving muscle glycogen synthesis. This is also the reason that almost every post-workout supplement includes this key ingredient.

In this article, we discuss the possible benefits of glutamine supplementation and explore how this amino acid can help enhance your athletic potential. We also review six of the best post-workout supplements on the market that contain glutamine. We analyze everything you need to know about these supplements and how they can help you take your recovery to the next level.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for Best Glutamine Supplements:

• Best Overall Glutamine Supplement: Transparent Labs BCAA Glutamine
• Best Glutamine Supplement for Athletes: Kaged Glutamine
• Best Glutamine Supplement for Recovery: Transparent Labs Post
• Best Unflavored Glutamine Supplement: Kaged Glutamine
• Best Budget-Friendly Glutamine Supplement: Jacked Factory L-Glutamine Fermented

Best Overall Glutamine Supplement: Transparent Labs BCAA Glutamine

Key features & specs

• Glutamine per serving: 5,000 milligrams
• Flavors: Sour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry
• Subscription: Monthly subscription, 10% savings
• Active ingredients: Fermented vegan BCAAs, L-glutamine, coconut water powder
• Sweeteners: Stevia
• Best for: Individuals who participate in intense physical activity looking to fight fatigue and recover quickly between training sessions, vegans and vegetarians 
• Price per serving: $1.33 ($1.20 with subscribe and save discount)
• Servings per container: 30 servings
• Type: Powder

Transparent Labs is a supplement company that has built its brand around proprietary-free formulas that never include any artificial ingredients or fillers. They also offer a wide variety of different supplements ranging from pre-workouts, protein powders, creatine and post-workout products such as their BCAA Glutamine growth and recovery supplement. This product includes 8,000 milligrams of fermented vegan BCAAs in a 2:1:1 ratio of L-leucine, L-isoleucine and L-valine, 5,000 milligrams of L-glutamine, 1,500 milligrams of vitamin C and 1,000 milligrams of coconut water powder. This is a phenomenal supplement to use after an intense training session to help stimulate muscle protein synthesis, promote recovery and rehydrate the body. This product is also available in four different flavors for individuals who prefer a tasty post-workout shake over an unflavored option. From the consumer reviews on the Transparent Labs website, it appears that this supplement mixes easily in water and that the Strawberry Lemonade seems to be the fan-favorite flavor choice.

Related Post: The Best BCAA Supplements

Pros:

• Free of artificial ingredients
• Includes 1,500 milligrams of vitamin C
• Four unique flavor options
• Vegan and vegetarian-friendly

Cons:

• Premium price point

Best Glutamine Supplement for Athletes: Kaged Glutamine

Key features & specs

• Glutamine per serving: 5,000 milligrams
• Flavors: Unflavored
• Subscription: Monthly subscription, 10% savings
• Active ingredients: L-glutamine
• Sweeteners: None
• Best for: Individuals who want an affordable, standalone L-glutamine supplement
• Price per serving: $0.20 ($0.18 with subscribe and save discount)
• Servings per container: 100 servings
• Type: Powder

Kaged has truly delivered on creating a high-value muscle recovery supplement for its consumers. What I love about this product is that it’s completely no frills; it’s a single-ingredient fermented L-glutamine formula and contains 100 servings per container. This brings the price of each dose below twenty cents, which is far below the price point of the other supplements on our list. In addition, Kaged’s L-glutamine is 100 percent plant-based, making it suitable for both vegan and vegetarian athletes, and it comes unflavored for easy mixability into any post-workout beverage of your choice. Glutamine is helpful for muscle recovery, gut and immune health and reducing muscle soreness. Kaged’s Glutamine supplement would be a great addition to your supplement routine if you regularly engage in intense workouts.

Pros:

• Calorie-free
• Artificial ingredient-free
• Vegan and vegetarian-friendly
• Affordable price point

Cons:

• No flavor options available

Best Glutamine Supplement for Recovery: Transparent Labs Post

Key features & specs

• Glutamine per serving: 5,000 milligrams
• Flavors: Black Cherry, Orange, Strawberry Lemonade
• Subscription: Monthly subscription, 10% savings
• Active ingredients: L-glutamine, betaine anhydrous, L-carnitine, beta-alanine, tart cherry powder, AstraGin
• Sweeteners: Stevia
• Best for: Those looking for a product to work in tandem with a post-workout protein shake or protein-rich meal to promote muscle protein synthesis, reduce delayed-onset muscle soreness and enhance insulin sensitivity in muscle tissue.
• Price per serving: $1.67 ($1.50 with subscribe and save discount)
• Servings per container: 30 servings
• Type: Powder

Transparent Labs Post is a muscle-building and recovery supplement that comes in three different flavors including Black Cherry, Orange and Strawberry Lemonade. This six-ingredient formula takes advantage of the post-workout window of heightened muscle sensitivity. The combination of L-glutamine, VitaCherry, betaine, beta-alanine and L-carnitine work synergistically to drive key nutrients back into the muscle tissue and promote growth and recovery. This supplement, while effective by itself, is designed to be taken alongside a protein supplement or protein-rich meal to maximize the benefits. As with all Transparent Labs supplements, Post is artificial ingredient-free, sweetened with Stevia and vegan and vegetarian-friendly.

Pros:

• Designed to complement post-workout protein consumption
• Artificial ingredient and preservative-free
• Vegan and vegetarian-friendly
• Calorie-free

Cons:

• Certain individuals dislike the side effect known as paresthesia that comes from supplements containing beta-alanine

Best Unflavored Glutamine Supplement: Kaged Glutamine

Key features & specs

• Glutamine per serving: 5,000 milligrams
• Flavors: Unflavored
• Subscription: Monthly subscription, 10% savings
• Active ingredients: L-glutamine
• Sweeteners: None
• Best for: Individuals who want a standalone and unflavored L-glutamine supplement
• Price per serving: $0.20 ($0.18 with subscribe and save discount)
• Servings per container: 100 servings
• Type: Powder

This supplement claims to support muscle recovery, promote muscle protein synthesis, lessen post-workout fatigue and support gut health and immune function. Clinical studies have shown that taking glutamine supplements strengthens the immune system and helps the protective lining of the gastrointestinal tract; however, more research is needed. One study reported that professional basketball players experienced less muscle damage after taking 6 milligrams of glutamine daily for 40 days, and Kaged recommends taking 15 grams daily. While these studies show positive results, more information is needed to assess the long-term effects and benefits of L-glutamine comprehensively.

Glutamine is Informed Sport Certified and third-party tested for purity and potency. Many reviewers on the brand’s website state that they can’t taste it when mixed with other supplements and notice improved muscle recovery. Verified buyer Luke G. says, “I started using this week eight of my 12-week program twice a day and noticed an increase in recovery overall. Not a miracle worker but significant to recovery of muscle soreness and performance.” Some reviews mention it does not fully dissolve.

Related Post: Top 10 Best Supplements for Muscle Growth

Pros:

• Calorie-free, gluten-free, non-GMO
• Can be mixed with flavored supplements or beverages
• Vegan and vegetarian-friendly
• Affordable price point

Cons:

• Reviews mention that it does not dissolve completely when mixed in

Best Budget-Friendly Glutamine Supplement: Jacked Factory L-Glutamine Fermented

Key features & specs

• Glutamine per serving: 5,000 milligrams
• Flavors: Unflavored
• Subscription: Subscribe and save 15% plus free shipping
• Active ingredients: Fermented L-glutamine
• Sweeteners: None
• Best for: Anyone looking for a single-ingredient supplement at a lower cost than premium brands
• Price per serving: $0.24
• Servings per container: 100 servings
• Type: Powder

Jacked Factory tends to deliver high-quality supplements for a budget-friendly price, and its glutamine supplement meets these criteria. Jacked Factory Glutamine has only one ingredient: 5,000 milligrams of L-glutamine, which is the same amount as all other products on our list. However, each Jacked Factory container has 100 servings, bringing the total cost down to about $0.24 per serving.

This product has over 800 reviews on Amazon with a 4.6/5-star rating. A common theme among reviewers is that Jacked Factory Glutamine helps with muscle soreness and endurance. Reviewer Robi said, “[This product] helps reduce muscle soreness after workouts,” and another reviewer, Connor Warnke, said, “I simply mix a scoop in with my pre-workout or BCAAs, and I swear I can work out for hours on end with the amount of energy it provides my muscles.”

Reviewers also like the single-ingredient formula. Verified Amazon buyer Alex said Jacked Factory offers a “no-nonsense L-glutamine. No flavor, mixes with anything. No fillers. Just the Amino Acid. Perfect.”

There is only one recurring negative comment: the taste. Many reviewers comment that the fermentation gives Jacked Factory Glutamine a sour taste. One verified Amazon buyer, Jenni, even said, “[This product is] so sour you have to drink it with some juice because [mixing with] just water is going to make you spit it out.” We recommend mixing fermented glutamine with something other than water, like orange juice, that may mask the sour taste.

Pros:

• Contains 5,000 milligrams of glutamine—the same amount as products that cost over $1.00 per serving
• Reviewers say this product mixes well with any liquid or other powder supplements
• Vegan formula

Cons:

• No third-party testing or certifications
• Some reviewers say it tastes sour mixed with just water

What Is Glutamine?

Glutamine is an amino acid, meaning it is one of the twenty amino acid building blocks that combine to form the macronutrient known as protein. What makes glutamine unique is that it’s actually the most abundant amino acid in the body and is involved in a number of important biological processes including muscle protein synthesis and gluconeogenesis, which is the production of glucose from amino acids and aids in the proper functioning of the immune system.

Glutamine is also considered non-essential, which means the body is capable of producing it on its own. While the body can synthesize glutamine, certain conditions such as intense exercise, illness or injury may increase the demand for this amino acid. In such cases, getting additional glutamine from the diet or supplements may be beneficial to meet the increased needs. This is why glutamine is commonly used as a post-workout dietary supplement by individuals who perform high-intensity exercise for multiple hours or multiple times per day.

Benefits of Glutamine

Here are a few of the possible health benefits associated with glutamine supplementation.

Improved Post-Workout Recovery and Exercise Performance

Glutamine is a key component of muscle protein synthesis and plays a role in muscle recovery after exercise. Supplementing with glutamine may help to reduce exercise-induced muscle damage, support muscle growth and repair and enhance exercise performance.

Immune System Support

Glutamine plays a key role in immune function because immune cells largely depend on glutamine availability to survive, proliferate and function. This is why adequate levels of glutamine can support the immune system response and help protect against infections and illness. This is also an important consideration for individuals who are pursuing weight loss goals and eating in a caloric deficit. They should still be prioritizing adequate protein consumption to ensure they are consuming enough glutamine, or at least giving the body the resources it needs to synthesize glutamine itself.

Digestive Health

Glutamine is the primary fuel source for the cells lining the digestive tract, specifically the intestine. It helps maintain the integrity of the intestinal barrier, supports the health of the gut lining and aids in proper digestion and nutrient absorption. Adequate glutamine consumption may also help to alleviate symptoms of gut-related disorders such as leaky gut syndrome and can help improve overall gut health.

Precautions

Glutamine is a naturally occurring amino acid in the body and is necessary for survival. However, when taking glutamine in a supplement form, there are some precautions you should take. The first is to always follow the recommended dosage levels set forth by the supplement manufacturer. These numbers are included for your safety; excessive glutamine supplementation can lead to gastrointestinal issues such as general stomach discomfort, bloating and gas. It’s also recommended to consult with a healthcare professional before adding a supplement such as glutamine to your daily routine. They can help provide personalized guidance based on your specific circumstances and determine if glutamine supplementation is really necessary.

How to Choose the Best Glutamine Supplements for You

Ingredients

Glutamine comes in a wide range of products, including standalone supplements or as an ingredient in a post-workout or BCAA powder. The type of supplement you choose should be based on your health and fitness goals. A standalone glutamine supplement is great for people who take a variety of supplements and want to dial in exactly how much of each ingredient they are consuming. On the other hand, other individuals may prefer an all-encompassing post-workout supplement that contains a handful of different ingredients to support their recovery. Regardless of the supplement you choose, look for products that are free from unnecessary additives and fillers and see whether the product uses artificial ingredients such as sweeteners, flavors or colors if those are ingredients you try to avoid.

Dosage Levels

Always pay attention to the dosage levels of every ingredient in your dietary supplement. This is important because you want to make sure the ingredients are included in levels that will actually provide the intended performance-enhancing benefits. Regarding glutamine, the literature has demonstrated that an effective daily dosage level for most people is between 5 and 10 grams. This is why every supplement on our list contains at least 5 grams of glutamine per serving. If you take multiple sports supplements throughout the day, you should also note any overlaps between specific ingredients to promote exceeding the recommended daily dosage levels. For example, if both your post-workout and branched-chain amino acid (BCAA) supplements contain glutamine, then you may be ingesting more than you realize.

Third-Party Testing

Companies that send their products out to third-party testing facilities demonstrate a desire to provide their consumers with the best possible products. These testing facilities help to ensure the quality, purity and—most importantly—safety of the supplement. These test labs are also invaluable to athletes who compete in drug-tested sports and want to ensure that there are no banned substances in the supplements that could disqualify them from competition.

Consumer Reviews

Whenever you are looking to purchase a new supplement, I encourage you to do as much research as possible and read consumer reviews both on and off the company's website. These reviews can provide you with some useful insight into how the product may work for you, the company's customer service, the best flavors to choose and how well the supplement mixes. These reviews are often from individuals with similar health and fitness goals and will help you make an informed decision about which product may work for you.

Taste

Glutamine supplements are available in a wide variety of different forms including gummies, pills and powders. If you are someone who prefers a tasty product, then I would suggest finding a powdered glutamine supplement that comes in different flavor options. From our list, the products from Huge Supplements and Transparent Labs are flavored, while the Kaged glutamine supplements are unflavored.

Price Point

My advice regarding the price point of a supplement is never to overspend or break the bank when purchasing one of these products. In almost every case it is far more beneficial to focus on a healthy diet and high-quality sleep to boost performance rather than simply relying on capsules, pills and powders. This is specifically true regarding glutamine because there are so many whole food sources that contain this amino acid. For most individuals, as long as they are hitting their dietary protein goals, they are likely ingesting enough glutamine to support their health and performance.

What to Avoid in a Supplement that Contains Glutamine

When choosing a glutamine supplement, there are a few factors to consider and potentially avoid. Regardless of the supplement in question, it’s usually best to avoid products that contain unnecessary fillers or additives that don’t have any performance-enhancing benefits. Some individuals may also want to take that a step further and avoid products containing artificial ingredients such as sweeteners, flavors or colors if they prefer all-natural supplements. Consumers may also want to avoid supplement companies that use proprietary blends on the back of their supplement labels. This is when a supplement company provides the total weight of a mixture of different ingredients without disclosing the specific amount of each ingredient in the formula. This makes it challenging for consumers to evaluate the potency or effectiveness of the specific product.

How We Chose the Best Supplements that Contain Glutamine

To find the best glutamine supplements on the market, we looked at a number of different factors, including the reputation of the brand manufacturing the product, the quality of the ingredients, the dosage levels, both positive and negative customer reviews and the price point of the supplement compared to the industry averages. We do our best to ensure you receive recommendations for high-quality and high-value supplements that will work to support your health, fitness and wellness goals.

Foods That Are High in Glutamine

Glutamine is one of the twenty amino acids that combine to form the macronutrient protein. This means that most foods containing protein are going to be significant sources of glutamine. Examples of glutamine-rich foods include seafood, meats such as poultry, beef and pork, dairy like milk and yogurt, eggs and plant-based protein sources such as nuts, seeds and legumes.

Glutamine supplement alternatives

Being an amino acid, glutamine is found in essentially every source of dietary protein including both animal-based whey and plant-based protein powder supplements. This is the main reason why most individuals do not need to supplement with additional glutamine. However, if you are an athlete or bodybuilder competing at the collegiate or professional level, then supplementing with glutamine may help optimize your recovery.

Another supplement that has been shown to enhance recovery and improve performance is creatine. This supplement helps to regenerate ATP (adenosine triphosphate), which is the primary energy molecule in the body. This allows for more energy during prolonged training sessions and therefore a higher potential to build high-quality muscle mass.

Glutamine FAQs

Are glutamine supplements safe?

Glutamine is a naturally occurring amino acid in the body and is therefore well-tolerated by most individuals and generally considered to be safe. That being said, it’s always important to follow the supplement's recommended dosage guidelines to prevent any unwanted negative side effects. It’s also always recommended to consult with a healthcare professional such as a certified nutrition coach, registered dietitian or general practitioner before adding a new supplement to your routine.

When should I take a glutamine supplement?

The timing of glutamine supplementation may vary from person to person based on their specific needs. However, if your primary goal is to support exercise recovery, then taking a glutamine supplement post-workout may help improve muscle recovery and replenish muscle glycogen stores. This is because intense exercise can deplete the body’s glutamine supply and post-workout supplementation may aid in replenishing glutamine levels and facilitating recovery.

Can you take glutamine daily?

Yes, as long as you follow the recommended daily dosage levels, then using a glutamine supplement on a daily basis should be safe. That said, since glutamine is a muscle recovery supplement, you probably would only need to supplement on training days.

Is there a difference between L-glutamine and glutamine?

Both glutamine and L-glutamine are the same amino acid, however, L-glutamine refers to the specific orientation of the molecule. This is because molecules such as amino acids can occur in mirror images, which are referred to as either the L (left-handed) or D (right-handed) enantiomers. Without diving too deep into the organic chemistry, the orientation of the molecule can affect the bioavailability of the supplement. In the case of glutamine, all you need to know is that L-glutamine is the biologically active version and the one that will be found in your supplements.

Takeaway: Is Glutamine Worth It?

Based on the current research, glutamine supplementation is likely only worth it for athletes performing at the highest level who want to do everything in their power to maximize their recovery. This would apply to individuals that are training multiple times per day, or engaging in intense training sessions lasting longer than an hour. For the majority of individuals, they should be able to consume enough glutamine through their intake of dietary protein.

Prices are accurate, and items are in stock as of publishing time.