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Glutamine is one of the most popular and commonly requested amino acids on the market, and for good reason. It is an effective and reliable amino acid that has a long list of health benefits for a wide variety of users. So what are these benefits and how does it work? Well, let’s get on into it, break down what exactly Glutamine is and what it can do for you.
Glutamine is one of 20 naturally occurring amino acids and is the most abundant amino acid in our muscles. It makes up over 60% of our skeletal muscle and is the primary transporter of Nitrogen into muscle cells. This makes it an essential component to muscle protein synthesis, having the ability to promote lean muscle gain and prevent muscle atrophy. Glutamine can be found in dietary sources such as meat and dairy products but can also be purchased as a raw, amino acid supplement, with an efficacious does of around 5-15g per serve.
Supplementation of glutamine has a variety of benefits on our health. One of its main roles in the body is to support gut health; this is achieved by nourishing the lining of the intestine, aiding in our guts ability to function and absorb nutrients effectively. Cells in the intestinal tract and immune system will also use glutamine as a preferred fuel source over glucose, supporting not only a healthy gut but accelerating our body’s recovery time in response to physical stress.
Another key role of Glutamine is to minimize muscle breakdown, improve protein metabolism and enhance overall muscle recovery. Glutamine has been shown to prevent muscle wasting and promote muscle protein synthesis. This is achieved though Glutamines ability to reduce the rates of Leucine oxidation, while increasing its uptake, improving its effectiveness on skeletal muscle and keeping you in an anti-catabolic state. There are also studies that suggest Glutamine can increase performance in endurance athletes. It does this by supporting prolonged cardiovascular training through reduction of ammonia in the body. Whether you’re training for an event or just aiming to live a healthy balanced lifestyle, the reduction of ammonia in the body is a desirable benefit.
By incorporating glutamine into your supplement stack, you will notice a significant decrease in muscle soreness and increased recovery time after physical stress. This will mean far less inhibition on muscle function, which would decrease the efficiently of future sessions. The biggest benefit to reducing DOMS (delayed onset of muscle soreness) is accelerated recovery time and reduced muscle fatigue; the outcome results in a potential to increase training frequency and effectiveness. Training benefits of glutamine aside, supplementation to aid in gut health and immune function is a massive plus, as gut health is essential and often neglected. This makes Glutamine suitable and useful for anyone looking to get/stay healthy while functioning optimally. So whether you’re a serious athlete involved in intense training, someone looking to undergo a weight loss or lean muscle gaining program or simply an individual with poor immune function or intestinal distress that wants to better their health; then glutamine is a fantastic health supplement that will assist you in improving not only performance, but overall wellbeing too.
Our favourite Glutamine supplements are:
Author Glen George from our Blackburn South store in Melbourne.