Individuals should consume L-glutamine in doses of 10 grams before or during workouts to prevent dehydration and enhance electrolyte transportation and branched-chain amino acid metabolism, according to Bodybuilding.com. Those who take multiple doses of L-glutamine throughout the day should reduce their workout doses to 5 grams.
Glutamine is an alpha-amino acid that is produced in the body naturally to regulate protein function and promote healthy BCAA metabolism, water transportation and neurotransmission. Because an intense workout can cause the body's glutamine supply to drain, some bodybuilders and trainers supplement it to promote hydration throughout their workouts. However, many bodybuilders and researchers have found the supplement to be ineffective in helping to build lean muscle and reduce body fat, as noted by Bodybuilding.com.