Glutamine is the most abundant amino acid in muscle. It’s considered conditionally essential because your body can produce an adequate supply under normal conditions. But the weight room has a way of taking normal to the extreme. A study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests glutamine might help with eccentric exercise recovery.

Sixteen subjects performed 8 sets of knee extensions for 10 reps using 125% of maximum force with 2 minutes of rest between sets. Some supplemented with 0.3 grams of glutamine per kg of body weight for 3 days while the rest got a maltodextrin placebo. Men using glutamine produced greater peak torque post-workout compared to placebo takers, and both men and women using glutamine reported lower levels of soreness 72 hours after training.

True Strength Moment: Glutamine appears to help accelerate recovery from eccentric exercise. Men seem to regain muscular force faster than women when using this supplement. For research on how different carbs power endurance exercise, read today’s Performance Blog post.