You have to take the Glutamine for long term. The effect of glutamine is not as obvious as of creatine, but it has unnoticed advantages. It is the richest amino acid in the body and helps with the recovery by helping the muscle to increase glycogen stores.

It supplies the muscles with growth hormones and stabilizes your immune system so you stay healthy. It can also help you in that you will not quickly tire of training. You can thus increase the intensity of your workout for a longer time. In addition, glutamine promotes your post-workout recovery.

7-10 gr directly after waking up:
You can take it with your whey protein shake. Since glutamine is quickly absorbed, it helps your body to stop the catabolic phase.

7-10 gr after training:
If you take glutamine after training, it helps you to increase your glycogen storage after an intense workout

7-10 gr 30 to 60 minutes before you go to bed:
This is another great opportunity just before you go to bed to protect your hard earned muscles. If you take glutamine with your casein shake, you can be sure that your muscles are well protected.