So recently I've been reading up on optimum recuperation and muscle repair pre-post workout. This is what I've learned and broke it down.

Glutamine - The major amino acid in the body.
BCAA's or Branched Chain Amino Acids - the precursor building blocks of protein. Leucine, isoleucine, and valine

The body normally produces all the Glutamine that it needs. A balance is maintained between tissues that produce and release Glutamine and those that depend and need it most. Glutamine has multiple functions in tissue.

One main role is the regulation of ammonium, a waste product of cell metabolism which is also toxic to muscle cells. Ammonium is used to produce Glutamine for release into the blood. Glutamine then gets shuffled off to be used as a transport for cell fuel. The ammonium to glutamine cycle is where it gets out of balance. No glutamine, = no transport to remove the ammonium out of the cell to create new glutamine , too much ammonium, the cell becomes toxic. Extra cellular stores help prevent this cycle and keep the cycle going longer.

Glutamine is part of the regulation of protein synthesis and breakdown. When the body is in a state of stress or disease, the demand for extra Glutamine can change from that initial balance to one of Glutamine deficit. When a person exercises using heavy weight, volume and intensity, Glutamine is in demand from your other organs due to the increase of physiological stress. This shift in need causes a drastic drop in plasma levels. Your body needs to create more Glutamine so, your muscle cells release their Glutamine to raise plasma levels. Your muscles are giving up their cellular stores of energy stores to feed the rest of you body!

Glutamine helps transport proteinogenic amino acids(leucine, isoleucine, and valine) into the muscle cell. When the amino's are transported across the cell membrane, Sodium and Potassium are also transported. This causes the cell to absorb water and swell which in turn inhibits the breakdown of just what you need to make new muscle, protein, glycogen and glucose. The cells enter an Anabolic state.

When Glutamine is depleted the opposite process occurs and the cells enter a catabolic state.

I've noticed by adding BCAA's (5g) and Glutamine pre-workout(10g), I get serious muscle pumps.
Taking post-workout with same amounts, It lowered my post workout soreness and recovery seems shortened by a entire day.