Glutamine or BCAA (branched-chain amino acids)?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Glutamine	BCAA (branched-chain amino acids)
evidence level	B	B
Sources in the review	2	2
Category	Overrated	Overrated
Goals	Recomposition, Endurance	Mass, Recomposition
Dosage	5–10 g per day in sports products; in clinical studies — up to 0.3–0.5 g/kg. For sports there is no confirmed range.	5–10 g with a leucine:isoleucine:valine ratio of about 2:1:1. If complete protein is available in the required amount, a separate benefit has not been shown.
When to take	Usually after training or before bed; the rationale is weak, since the effect in healthy people is almost absent.	More often before or during training; the rationale is weak, since the anabolic response to BCAA itself is small.

The conclusion from the data. In the reference «Glutamine» Level B and 2 sources, while «BCAA (branched-chain amino acids)» — Level B and 2. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Glutamine

Gives almost nothing to healthy athletes: neither growth nor immunity

BCAA (branched-chain amino acids)

A weak effect: a complete protein does the same better and cheaper

Sources for both items

Other comparisons

Creatine monohydrate or Creatine HCl Creatine monohydrate or Creatine nitrate Whey protein or Casein protein Whey protein or Pea protein Pea protein or Rice protein Soy protein or Whey protein BCAA (branched-chain amino acids) or Essential amino acids (EAA) Citrulline malate or Arginine