Glutamine is the most abundant amino acid found in your muscles. During intense training, levels are greatly depleted in your body which decreases strength, stamina, and recovery. It also plays a key role in protein synthesis and studies have shown that supplementation can minimise breakdown of muscle and improve protein metabolism.
WHAT CAN SUPPLEMENTATION DO FOR YOU?
Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. It also increases your ability to secrete Human Growth Hormone, which helps metabolise body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.
This is especially useful for people trying to get leaner or on a calorie deficit eating plan. Your small intestines require the most Glutamine in your body, and your immune system also needs a decent amount as the levels will become depleted during a workout. Endurance athletes are more susceptible to illnesses – therefore L-Glutamine supplementation is very important, not necessarily to gain more muscle, but for repair and immunity.
HOW MUCH SHOULD YOU SUPPLEMENT WITH?
Intense weight trainers/athletes should take 10 to 15 grams of L-Glutamine a day – supplementing it 2 to 3 times daily, with each serving at around 5 grams. You may already be getting some in your diet from other supplements you’re taking. Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure.
There is no need to worry about Glutamine side effects, as studies have found it to have no adverse side effects, and because it naturally occurs in your body, it has no health risks. However, like all supplements, too much is never a good idea. Taking excessive amounts has led to upset stomachs, so you should follow the recommended dosages.
WHY SHOULD YOU IT?
Even though L-Glutamine is a very important part of a weight trainers’ supplementation, it isn’t just for them. It is essential for maintaining intestinal function and aiding in the immune response as well. After glutamine is synthesised in skeletal muscle it is released into the bloodstream and transported to the kidney, liver and small intestine and cells of the immune system where it will then help to protect the body from sickness.