It has been estimated that a typical diet may contain 3 to 6 grams per day, although this amount could vary based on the types and quantities of foods consumed glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks. Bodybuilders should take 10 to 15 grams of L-Glutamine a day—supplementing it 2 to 3 times daily, with each serving at around 5 grams. Best time to take L-Glutamine powder is in the morning, after a workout, and at night before bed time. Take the missed dose as soon as you remember. Skip the missed dose if it is almost time for your next scheduled dose. Do not take extra amount to make up the missed dose. L-glutamine is not banned by any sports organizations and is classified as a nutritional supplement. It can be found in most health food stores in the form of gels or tablets and is often an ingredient in many commercial protein powders.
You shouldn’t worry about Glutamine side effects, as studies have found it to have no adverse side effects. However, like all supplements, too much is never a good idea. Taking excessive amounts of L-Glutamine has led to upset stomachs, so you should follow the recommended dosages.