L-Glutamine Who, What, Where, When?
There have been countless studies on the effectiveness of L-glutamine. Most of which have concluded that it is a great supplement to increase muscle mass and reduce Muscle catabolism. It also has also been shown to increase strength and stamina.
What is Glutamine?
Glutamine is the most common amino acid found in your muscles in fact over 60% of our skeletal muscle is made from Glutamine. Glutamine is 19% nitrogen which also makes it the primary transporter of nitrogen.
Why do we need to supplement it?
When we put our body through extreme stress (A hard work out) our glutamine levels drop, this drop-in glutamine level decreases strength, stamina and increase rest time between sets. In fact, it can take up to 6 days to replenish the glutamine level. Studies have proven that a supplementing with L-Glutamine can minimize muscle breakdown and even increase muscle mass.
What would I use L-Glutamine?
Glutamine plays a key role in protein metabolism, cell recovery, and muscle growth. It has also been shown to increase a key muscle building Hormone, Human Growth Hormone Which Is one of the most important hormones when it comes to growing and maintaining muscle mass. This is especially important for those who are trying to cut down. Because when we are in a caloric deficit our bodies try to eat away at the muscle to use as energy, however, a diet rich in glutamine will prevent this from happening.
When and how much?
We should aim to take around 10-15 grams of L-Glutamine a day to maximise muscle growth, ideally in two doses. We recommend to have 10 grams in your workout drink and 5 grams just before bed. However, it is worth noting that a lot of protein supplements already have L-Glutamine in them and we also get some from our natural diets.
Are there any negative effects?
In short no. Because Glutamine is naturally found in the diet there is no need to worry about any negative side effect. There hasn’t been any study that has found negative effects of a diet high in glutamine. However, like all supplements, there is a limit do not take an excessive amount and you will not have any side effects.
A natural Carbon and nitrogen donor that helps restore glycogen level which in turn replenish energy levels.
Glutamine is the most important component of protein systems and helps in the repair and creation of muscle.
Helps maintain Cell health meaning it help healing and injury recovery.
Boost to the immune system. When we put our body’s though stress glucagon and glutamine level drop which weaken the immune system supplementing with glutamine has shown to import immune health.
Has been shown to repair “Leaky gut” and maintain gut health.
Take Home Message
L-Glutamine is a great supplement that has a huge array of benefits and no side effects. If you take your training seriously L-glutamine is simply too good to pass up on.