What is it and where does it come from?
The extremely popular amino acid L-Glutamine can be found in protein powders and L-Glutamine supplements.
What does it do and what scientific studies give evidence to support this?
Glutamine is highly in demand throughout the body. 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. L-glutamine plays a very important role in protein metabolism, and
it appears to be a very important nutrient for body builders. When supplemented, it may help body builders reduce the amount of muscle deterioration
that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.
Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Since the body relies on glutamine
as cellular fuel for the immune system, scientific studies suggest that glutamine supplementation can minimize the breakdown of muscle tissue and
improve protein metabolism. Glutamine's cell-volumizing effects have also been shown in several studies.
No conclusive studies have been done to evaluate the effects of L-glutamine supplementation on weight-training adults;
however, a recent study showed up to a 400% increase in growth-hormone levels when as little as 2 grams of free-form L-glutamine supplement was consumed.
Who needs it and what are some symptoms of deficiency?
Bodybuilders can particularly gain from the intake of glutamine. Since bodybuilders use a lot of their glutamine when working out, the immune
system relies heavily on this amino acid.
Catabolism or muscle break down can occur if the body robs muscles of glutamine for use elsewhere such as nitrogen transport or maintaining the
immune system. Glutamine supplementation is certainly important in keeping muscles building--not deteriorating.
How much should be taken? Are there any side effects?
Bodybuilders can benefit by taking ten grams of L-glutamine per day, although clinical studies have not determined a precise amount
for muscle metabolism optimization.
There are no side effects associated with L-glutamine, because it is a nutrient naturally occurring in the body.
