Glutamine is one of the most common amino acid supplements in sports nutrition. It is also found in high levels throughout the body. In human blood, it’s the most abundant free amino acid. This natural compound plays a key role in cell volumizing, protein synthesis, and muscle growth. Research indicates that glutamine supplementation can improve protein metabolism and reduce muscle breakdown. Millions of athletes use this substance to build lean muscle and recover after intense workouts.
How Does L-Glutamine Work?
This naturally occurring amino acid is found in the skeletal muscle, brain, liver, lungs, and stomach tissue. The skeletal muscle contains over 60 percent of the body’s total glutamine stores. Certain foods, such as meat, fish, and dairy products, contain l-glutamine too. It’s essential to take l-glutamine supplements and eat foods containing this substance in order to meet the daily recommended intake.
L-glutamine has multiple functions in your body, including:
- Regulation of acid-base balance in the kidney
- Protein synthesis
- Brain function
- Muscle growth
- Fat metabolism
- DNA synthesis
Glutamine levels are depleted in the body during intense training. This may result in decreased strength and stamina. It could take up to one week for glutamine levels to return to normal. This amino acid plays a major role in protein synthesis, which is why it’s an essential nutrient for bodybuilders and active individuals. Glutamine prevents catabolism, regulates protein synthesis, boosts the immune system, and stimulates the production of HGH (human growth hormone). This substance is also the primary fuel for the cells lining your small intestine.
Under certain circumstances, your body needs more glutamine than the amount supplied by diet. Anyone involved in high intensity training programs should take L-glutamine supplements. This natural compound improves athletic performance and helps maintain muscle mass. Athletes and bodybuilders who overtrain have low levels of glutamine in the body. Supplementation may help reduce the negative effects of overtraining.
L-Glutamine in Bodybuilding
Glutamine is essential for the muscle building process. Not only it supports protein synthesis, but also delivers nitrogen atoms to enzymes to create other amino acids. This process plays a key role in muscle growth. Bodybuilders and athletes need a constant supply of nitrogen to stimulate muscle growth and maintain a positive nitrogen balance.
Many sports enthusiasts take glutamine because it removes ammonia from their bodies. Ammonia is a toxic substance that affects muscle cells. Glutamine supplementation also increases HGH production in the body. Human Growth Hormone supports muscle growth and improves fat metabolism. Here are some of the main benefits of glutamine for bodybuilding:
- Stimulates HGH production
- Promotes anabolism
- Prevents catabolism
- Speeds up the recovery process
- Increases glycogen stores
- Increases nitrogen retention
- Improves the body’s ability to burn fat
- Preserves muscle tissue
- Strengthens the immune system
- Improves gastrointestinal health
- Enhances strength and stamina
- Boosts energy levels
- Aids in recovery from all types of injuries
- Increases cell volume
- Stimulates skeletal muscle hypertrophy
Bodybuilders need at least five grams of l-glutamine daily. Overdosing doesn’t pose major risks or benefits. The excess will be excreted by the kidneys. If you take glutamine regularly, your body will be able to recover faster after strenuous exercise. This allows you to get back to the gym sooner and get the most out of your workouts.
Benefits of L-Glutamine
Researchers have found that glutamine supplements can hydrate muscle cells and increase glycogen storage. This miracle substance supports brain wellness, enhances milk production in lactating women, and eliminates alcohol cravings. It also boosts the production of glutathione, the most powerful antioxidant in the body. Studies suggest that glutathione enhances the immune system and fights free radical damage.
Glutamine supplementation allows athletes and sports enthusiasts to remain healthy and train more intensively. This substance is often recommended to those who suffer from Crohn’s disease, ulcerative colitis, inflammatory bowel disease, and stomach ulcers. It’s also used for anxiety and depression, irritability, and insomnia. Doctors prescribe glutamine for attention deficit-hyperactivity disorder (ADHD), muscle wasting, and even cancer. This substance can work as an appetite suppressant in those who are obese.
This amino acid has many health benefits. It improves well-being in people with traumatic injuries, reduces swelling, and alleviates pain. Recent studies suggest that glutamine reduces sugar cravings and regulates your appetite. It may also be beneficial to cancer patients undergoing radiation therapy and chemotherapy. If you suffer from liver disease, epilepsy, or mania, consult your doctor before taking glutamine supplements.
Food Sources of L-Glutamine
This natural compound can be found in various foods, including soy, yogurt, egg whites, poultry, cottage cheese, beef, barley, and milk. To increase your glutamine intake, eat cabbage raw spinach, corn, beans, and fish. Protein-rich foods usually contain significant amounts of glutamine. Whether you are cutting or bulking, glutamine is an excellent supplement. If you’re looking for a way to boost your workout results, you’ll benefit from using this product.