What Does L-Glutamine Do in Pre-workout?

Medically reviewed by Dr Dimitar Marinov
What Does L-Glutamine Do in Pre-workout?

You may have come across L-glutamine when it comes to pre-workouts. But what exactly is this ingredient, and why is it used for pre-workout?

Here, we’ll talk about what L-glutamine is, how much you should be using it, as well as the benefits and potential side effects of it.

What is L-glutamine?

L-glutamine is an amino acid with two forms of glutamine: L-glutamine, which we’re discussing, and D-glutamine, which actually has very little function for living organisms – a non-essential amino acid.

L-glutamine is the conditionally essential amino acid that is made in our muscles and transferred by blood to the rest of the body. This important amino acid helps to prevent the loss of muscle mass, all while increasing the production of protein – making it a great tool for muscle recovery. It also enhances an athlete’s performance by increasing the growth hormones that stimulate muscular development and strengthening. 

What Are The Benefits Of L-Glutamine In Pre-workout Supplements?

L-glutamine has many great health benefits when used in a pre-workout, especially ones that can help athletes reach their full potential.

It helps with maintaining blood sugar levels: L-glutamine can help stabilise and maintain your blood sugar levels. This can be especially helpful for athletes who need higher amounts of glucose and for individuals who struggle with diabetes. 

It helps improve endurance: L-Glutamine is responsible for the transportation of Nitrate in the blood through the body. Nitric oxide dilates the blood vessels in the body, allowing for more blood to be transported at a time. This, in turn, allows for more blood heading to the muscles and more energy created, which helps athletes train for longer and harder.

It might promote muscle growth and recovery: L-glutamine plays a vital role in protein synthesis and promotes the production of muscle growth hormones. As an essential amino acid, it aids in the development of proteins which are used to repair damaged muscles. It also plays a major role in glycogen synthesis and helps you recover your energy from a workout. 

It can help maintain intestinal health: L-glutamine is also great for helping and increasing gut health. It’s often given to people with gut-related issues to ease their pain. It’s a primary fuel source for the cells that line the interior of the intestines and has anti-inflammatory properties. 

The recommended dosage for L-Glutamine is 15-30 grams by mouth, split up into several servings of 5g each daily for up to 12 months. If L-Glutamine is already an ingredient in your pre-workout supplement, then follow the dosage instructions given for it.

How Should You Take L-Glutamine?

L-Glutamine can be taken orally or it can be mixed into your favourite protein shake. It can be taken on an empty stomach or just before you eat. Either option will be fine.

When Should You Take L-Glutamine?

It’s generally best to take L-Glutamiine approximately 10 to 15 minutes before you eat a meal. You can also take it first thing in the morning or during the day on an empty stomach. As a pre-workout, you’ll want to take it 15-30 minutes before your workout to see the best results.

Where Can I Buy Pre-Workout Supplements With L-Glutamine In?

There’s a wide range of L-Glutamine pre-workout supplements on the market. Take a look at Power Supps to find the right one for you.

What Are The Potential Side Effects Of L-Glutamine Supplementation?

L-glutamine is generally considered to be beneficial for people in a pre-workout, but if it’s not used correctly – especially when the recommended dosage is not followed – there are a few potential side effects one might need to be aware of.

The potential side effects of L-Glutamine supplements are:

  • Nausea
  • Excess gas
  • Diarrhoea
  • Headaches
  • Abdominal pain
  • Bloating

Final Thoughts On L-Glutamine Do in Pre-workout Supplements

L-glutamine has a few great health benefits for athletes. Not only does it help to improve your endurance and muscle growth, but it’s also a great immune booster for your intestinal health. 

Remember that it’s always best to seek advice from a medical professional before deciding to add a pre-workout to your regime.

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