L-Glutamine Powder - Gold or Garbage?

Post any evidence on either side. Trying to decide if it's a waste of money or not.

Heard reports saying it helps with recovery, and others say it helps with Delayed onset muscle soreness. Also whats the best way to take it and how much dosage a day?

in my opinions supplements are a waste of money. i feel no different with them or without them and there is no way for me to prove my succes is due to a supplement. the only acception is creatine and of course a good vitamin.