Arnold Schwarzenegger has watched bodybuilding change along with the growing supplement market. In his latest Arnold’s Pump Club Newsletter published on July 24, 2024, Schwarzenegger explained why glutamine fails as a recovery and muscle enhancer.
As a seven-time Mr. Olympia-winning athlete, Schwarzenegger’s legacy is set in stone, having tested himself against superpowers of the sport like Frank Zane, Sergio Oliva, and Franco Columbu. Although he hasn’t competed in decades, his passion for fitness and training has helped him maintain his youth at 76 years old.
From fish oil, and creatine, to deceptive supplement markets, Schwarzenegger has taken aim at the industry, intending to help those who are unaware of how supplementation truly works. Glutamine happens to be in his crosshairs this time, leading him to discuss the efficacy and use of the popular supplement.
Arnold Schwarzenegger Squashes Hype Around Glutamine Supplement, Says It Doesn’t Help Recovey or Workout Performance
Despite its history of use and popularity, Schwarzenegger says glutamine failed to deliver as a recovery and muscle enhancer.
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“Overrated Or Underrated: Glutamine
If you would turn back the clock 30 years, the supplement industry looked very different — and yet the promises all felt incredibly familiar. While today’s shelves are filled with the next generation of hype and hope, one supplement that has stood the test of time is glutamine.However, despite its longevity, glutamine has repeatedly failed to live up to its hype as a recovery and muscle enhancer.”
For over two decades, researchers have suggested that glutamine supplementation during weight training offered no benefits for muscle performance, body composition, or muscle protein degradation.
“We can’t tell you how it has survived through so much undeniable research, but as far back as 2001, researchers concluded, “glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.” Since then, there haven’t been any findings to challenge that verdict.”
Although logic would have you thinking more glutamine in muscle cells equals growth, that’s not the case because it’s regulated by your intestines and liver first, which ends up going to intestinal and immune cells. However, Schwarzenegger did praise the supplement for its immune function and gut health support.
“How did people get it so wrong? It was a matter of a theory that did not work out when tested on humans. On paper, if more glutamine gets into your muscle cell, then hypothetically, it can support muscular growth and recovery. However, your intestines and liver — which regulate distribution to the rest of your body — love glutamine and instead use it all to feed intestinal and immune cells.
So, it might come as no surprise that the real benefit of glutamine has nothing to do with how it’s sold or marketed. There’s evidence that glutamine supports immune function and gut health and could reduce infections after surgery.”
Bottom line: Schwarzenegger believes glutamine is overrated and not worth the money if enhanced performance, muscle building, weight loss, or recovery are primary concerns.
“The verdict: While it has some specific uses, glutamine is overrated and not worth your money if you use it as a performance, muscle-building, weight loss, or recovery supplement.”
Schwarzenegger argues that it’s best to stick with creatine and push glutamine to the side when it comes to muscle recovery as well as enhanced workout performance. He has provided studies indicating that just a minor dose per day could result in accelerated recovery and better training sessions.
Even in retirement, Schwarzenegger is determined to enlighten the masses on all topics related to fitness. He believes glutamine has merit, but not when it comes to enhancing workouts or recovery.
RELATED: Arnold Schwarzenegger Reveals If BCAA Supplementation Is Overrated or Underrated for Muscle Growth
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