Adding glutamine to your protein supplement after your workout aids in muscle recovery, strengthens your immune system and raises human growth hormone levels. Glutamine supplements come in powder, capsule, tablet or liquid form. To easily mix with your protein drink, choose powder or liquid forms. According to the University of Maryland Medical Center, take glutamine supplements with cold beverages as heat destroys glutamine.
Step 1
Pour protein powder in either a blender or shaker bottle. Choose whey protein for fast recovery. Whey provides the fastest method for digestion and absorption in your muscles.
Step 2
Dispense glutamine supplement into the blender or shaker with your protein. Muscle and Strength says the typical glutamine dose consists of 10 to 20 g per day. Read product labels for the recommended dosage.
Step 3
Add water or milk to your mixture and blend until you create a smooth consistency. Look for chunks of powder that have not been blended yet, and if found, blend until they disappear. Typically, 8 to 10 oz. of your preferred liquid works best for smooth blending.
Step 4
Drink the entire contents immediately for recovery assistance. According to Dr. John Berardi, post-workout recovery drinks should be consumed immediately to feed depleted muscles.
Tips and Warnings
- Carry your shaker bottle to the gym with your supplements already poured in for fast recovery.
- Consult your health care provider before taking any supplements.
Things You'll Need
- Glutamine supplement
- Protein supplement
- Cup
- Blender or shaker
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