L-Glutamine the most abundant amino acid in muscle cells.It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties but also to shake. On days that you don’t work out, just take it with your last protein shake of the day. 3-5 grams is a sufficient dosage to start with and as your stomach gets used to it you can increase it to as much as 10-15 grams.
Regulation of protein synthesis (this is one of the ways in which steroids exert their muscle building effects). Accelerating glycogen synthesis after a workout.
Sparing the use of the glycogen stored in the muscle cell (recall that the glycogen stored in the muscle cell is what gives the cell the healthy volume and firmness that you seek).
Faster recuperation from weight training workouts.
How to use:-
Due to its anti-catabolic properties and the fact that it accelerates glycogen synthesis after a workout, glutamine is best taken 20-30 minutes after a workout with a protein. As usual, recommend that you start with a low dosage (such as only 3 grams a day)in order to assess your tolerance. From there you can build up to 10-15 grams split in 2-3 servings per day (1 in the morning before workout, 1 after the workout and another one before bed). If you take 3-5g post-workout builds protein, repairs and builds muscle and can induce levels of growth hormone found in the body.