Glutamine

What It Is:
A conditionally essential amino acid that supports gut and immune function, often marketed for recovery.

What It’s Used For:

• Gut health and immune support

• Possible reduction in muscle soreness (unproven)

• Fuel source for intestinal cells during stress

Typical Dose:

• 5–10 g daily, split between meals or post-workout

Side Effects:

• Very safe; high doses may cause minor bloating

Why It’s Rated 1.5/5:
Great for gut or illness recovery, but has little direct effect on muscle or performance in healthy athletes.