Studies have shown that supplementation with L-glutamine can minimize muscle breakdown and improve protein metabolism. Discover everything you need to know about glutamine and how you can help it!
Glutamine is the most common amino acid found in muscles: more than 61% of skeletal muscle is glutamine. Glutamine consists of 19% nitrogen, making it the main transporter of nitrogen to muscle cells.
During intense training, glutamine levels deplete greatly in your body, decreasing strength, endurance and recovery. Glutamine levels can take up to 6 days to return to normal, and glutamine plays a key role in protein synthesis. Studies have shown that supplementation with L-glutamine can minimize muscle breakdown and improve protein metabolism.
What Can L-Glutamine Do For You?
Glutamine plays a key role in protein metabolism, cell volumization and anti-catabolism. The anti-catabolism capacity of glutamine prevents the decomposition of muscles.
This is especially useful for people who "reduce". Especially during the summer when you try to get rid of some body fat without losing any muscle. Glutamine is needed throughout the body for optimal performance. Your small intestine requires the greatest amount of glutamine in your body, and your immune system also needs glutamine because glutamine levels are depleted during workouts, bodybuilders are more susceptible to diseases. This is why supplementation with L-glutamine is so important, not necessarily to gain more muscle. but for the "maintenance" effects of L-Glutamine.
Supplementation with L-glutamine promotes a positive nitrogen balance and prevents muscle loss.
How Much Should I Supplement With?
Bodybuilders should take 10 to 15 grams of L-glutamine a day, supplementing it 2 to 3 times a day, with each serving at approximately 5 grams. You should also know that you may already be receiving some L-glutamine in your diet from other supplements you are taking. Many protein supplements already have some L-glutamine mixed in, so read the labels to be sure. The best times to take L-glutamine powder are in the morning, after a workout and at night before bedtime.
Is There Any Secondary Effect With Supplementation With L-Glutamine?
Should you worry about the side effects of glutamine? In summary, no. You should not worry about the side effects of glutamine, since studies have found that it has no adverse side effects. However, like all supplements, too much is never a good idea. Taking excessive amounts of L-glutamine has caused an upset stomach, so you should follow the recommended doses.
That is all! Go ahead with the benefits!
The Benefits of L-Glutamine!
Are you supplementing L-Glutamine? If not, maybe you should consider it after reading the following benefits. Glutamine is a carbon and nitrogen donor and helps restore the glycogen that restores energy. Glutamine is the most important component of muscle protein and helps repair and build muscle. Here is a list of glutamine benefits:
Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten) to provide glutamine to other body cells.
Glutamine benefits you by replenishing decreasing glutamine levels during intense workouts.
Glutamine can be used to stimulate your immune system. For bodybuilders, this is important since heavy workouts tend to deplete glutamine levels to a great extent. (Glutamine is a primary source of energy for your immune system).
Glutamine is one of the most important nutrients for your intestines.
Researchers are suggesting that glutamine is the most important amino acid for the bodybuilder. It provides a component in muscle metabolism and cell support not shared by any other amino acid, which makes the benefits of L-glutamine supplementation a realistic adventure.
Why Should I Take L-Glutamine?
Although L-glutamine is a very important part of a bodybuilder's supplementation, L-glutamine is not just for bodybuilders. Glutamine is essential to maintain bowel function and also to aid in the immune response. After glutamine is synthesized in skeletal muscle, it is released into the bloodstream and transported to the kidney, liver and small intestine and to the cells of the immune system where it plays another vital role.
Glutamine is used by white blood cells and contributes to the normal function of the immune system. People with diseases related to the immune system and muscle loss (such as cancer or AIDS) that may be unable to manufacture their own glutamine supply may benefit from the glutamine supplements that are taken along with other amino acids. Getting sick or losing lean muscle mass are potential signs of glutamine deficiency.
So, are you already convinced? Glutamine is not only important for bodybuilders to help prevent metabolism, but it is also important for normal people with all the benefits it provides and without side effects. So, what are you waiting for?
References
Supplement "Bodybuilding For You", 2002
Frequently asked questions about glutamine "The Ministry of Fitness", 2000
Questions and answers about glutamine "Pas-Fitness", New Castle, DE, 2002
"The Healing Nutrients Within", ER Braverman & CC Pfeiffer, Keats, 1987.
Elia M, Lunn PG. The use of glutamine in the treatment of gastrointestinal disorders in man. Nutrition, 13; 7-8: 743-747 1997.
Keast D, et al. Depression of plasma glutamine concentration after exercise stress and its possible influence on the immune system. Med J Aust, 162; 1: 15-18 1995.
Quest Health Library, "l-glutamine", 2000.
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