What is Glutamine?
Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal - and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
How does it work?
Glutamine is the most abundant free amino acid in the body. Amino acids are the building blocks of protein. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. Glutamine might help gut function, the immune system, and other essential processes in the body, especially in times of stress. It is also important for providing "fuel" (nitrogen and carbon) to many different cells in the body. Glutamine is needed to make other chemicals in the body such as other amino acids and glucose (sugar).
Sources of L-Glutamine
Natural food sources of L-glutamine include:
One recommendation is to take 5g before and another 5g after training. Refer to the manufacturers labels to see how much to take. The ingestion of large amounts may result in an upset stomach. Diabetics and cancer patients should use caution when supplementing with glutamine because they metabolise glutamine abnormally. As with all supplements, consult the advice of your doctor if you have any pre-disposed conditions.
Adults should avoid using more than 40 grams of glutamine daily. Children, age 3 to 18, should not be given doses that are larger than 0.65 grams per kg of weight per day. Not enough is known about the safety of higher doses in children.
Is L-Glutamine Safe?
Although L-glutamine is generally considered safe, there's some concern that using L-glutamine supplements in combination with certain medications (including chemotherapy drugs and anti-seizure medications) may produce harmful effects.
Additionally, taking L-glutamine may be harmful to people with certain health conditions, such as severe liver disease, mania, and epilepsy.
Given these safety concerns, it's important to seek medical advice prior to using L-glutamine supplements
Benefits of L-Glutamine
L-glutamine is the most prevalent amino acid in the bloodstream. It is used in the gut and immune system extensively to maintain optimal performance. 60% of free-form amino acids floating in skeletal muscles is L-glutamine. When supplemented, it may help you reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.
L-Glutamine plays a vital role in variety of functions:
Stay Hydrated : L-Glutamine helps maintain cell volume and hydration, speeding up wound healing and recovery.
Stay Charged: L-Glutamine helps replenish declining glutamine levels during intense episodes of immune disorders or diseases.
Increase Growth Hormones: L-Glutamine has show to spike hormone levels. Research has shown 2 grams of L-Glutamine increased growth by over 400%
Side Effects of L-Glutamine
Glutamine is POSSIBLY SAFE for most adults and children when taken by mouth, but the potential side effects of glutamine are not known.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Not enough is known about the use of glutamine during pregnancy and breast-feeding. Stay on the safe side and avoid use.
Severe liver disease with difficulty thinking or confusion (hepatic encephalopathy): Glutamine could make this condition worse. Don’t use it.
Monosodium glutamate (MSG) sensitivity (also known as "Chinese restaurant syndrome"): If you are sensitive to MSG, you might also be sensitive to glutamine, because the body converts glutamine to glutamate.
Mania, a mental disorder: Glutamine might cause some mental changes in people with mania. Avoid use.
Seizures: There is some concern that glutamine might increase the likelihood of seizures in some people. Avoid use.
Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
How does it work?
Sources of L-Glutamine
- barley
- beef
- cabbage
- corn
- cottage cheese
- egg whites
- milk
- peanuts
- pork
- poultry
- raw parsley
- raw spinach
- soy
- yogurt
One recommendation is to take 5g before and another 5g after training. Refer to the manufacturers labels to see how much to take. The ingestion of large amounts may result in an upset stomach. Diabetics and cancer patients should use caution when supplementing with glutamine because they metabolise glutamine abnormally. As with all supplements, consult the advice of your doctor if you have any pre-disposed conditions.
Adults should avoid using more than 40 grams of glutamine daily. Children, age 3 to 18, should not be given doses that are larger than 0.65 grams per kg of weight per day. Not enough is known about the safety of higher doses in children.
Is L-Glutamine Safe?
Although L-glutamine is generally considered safe, there's some concern that using L-glutamine supplements in combination with certain medications (including chemotherapy drugs and anti-seizure medications) may produce harmful effects.
Additionally, taking L-glutamine may be harmful to people with certain health conditions, such as severe liver disease, mania, and epilepsy.
Given these safety concerns, it's important to seek medical advice prior to using L-glutamine supplements
Benefits of L-Glutamine
L-glutamine is the most prevalent amino acid in the bloodstream. It is used in the gut and immune system extensively to maintain optimal performance. 60% of free-form amino acids floating in skeletal muscles is L-glutamine. When supplemented, it may help you reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.
- Protein Synthases
- Regulation of acid-based balance in the kidney by producing ammonium
- Cellular energy
- Nitrogen donation for many anabolic processes
- Carbon donation for refilling the citric acid cycle
- Nontoxic transporter of ammonia in the blood
- Help Prevent Catabolization
Stay Hydrated : L-Glutamine helps maintain cell volume and hydration, speeding up wound healing and recovery.
Stay Charged: L-Glutamine helps replenish declining glutamine levels during intense episodes of immune disorders or diseases.
Increase Growth Hormones: L-Glutamine has show to spike hormone levels. Research has shown 2 grams of L-Glutamine increased growth by over 400%
Side Effects of L-Glutamine
Glutamine is POSSIBLY SAFE for most adults and children when taken by mouth, but the potential side effects of glutamine are not known.
Special Precautions & Warnings:
Pregnancy and breast-feeding: Not enough is known about the use of glutamine during pregnancy and breast-feeding. Stay on the safe side and avoid use.
Severe liver disease with difficulty thinking or confusion (hepatic encephalopathy): Glutamine could make this condition worse. Don’t use it.
Monosodium glutamate (MSG) sensitivity (also known as "Chinese restaurant syndrome"): If you are sensitive to MSG, you might also be sensitive to glutamine, because the body converts glutamine to glutamate.
Mania, a mental disorder: Glutamine might cause some mental changes in people with mania. Avoid use.
Seizures: There is some concern that glutamine might increase the likelihood of seizures in some people. Avoid use.
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