If you're able to get in your meals with adequate protein, I'd opt for the glutamine, but u gotta stay consistent with it. It will help in strength, recovery, immune function, and it will help u keep more muscle. I've been making the best progress since I started taking more Glutamine everyday, and adding it to my shakes. 20g split up all day. But Irontek Glutamine. I get 1200g for 40 bucks. Haven't found it online though.