I have encountered a large amount of gym-goers who have had questions
concerning the free form amino acid L-glutamine. Of all the amino acids,
L-glutamine seems to be the most widely used by itself. Hopefully this short
article will shed some light on its benefits.
L-glutamine
is a non-essential amino acid, which means the body can produce it as
needed. It can be created by combining
glutamic acid, ammonia, and vitamin B-6. In the body ammonia is a fatiguing
agent, so its removal in any way is beneficial for any active individual.
During exercise the body can lose up to 50% of its muscle glutamine levels, so
it is imperative stores are replaced. For the athlete a supplement source of
L-glutamine may be needed in order to replenish that degree of glutamine loss.
L-glutamine has a range of benefits, a few are listed below:
- Energy source for the brain
- Vital for immune function. If the immune system goes glutamine deficient, it takes glutamine from muscle tissue, thus creating a deficiency there.
- Strong anti-catabolic effect by neutralizing cortisol.
- Role in recovery and healing process.
- Potential growth hormone boosting effects.
L-glutamine is a great amino acid
supplement to help boost performance for the athlete. When purchasing glutamine
the most common options are pill, powder, or even chewable. For cost
effectiveness go with powders, at times you may pay three to four times as much
per gram by purchasing other deliveries. Most studies suggest 3-5g of
supplemental glutamine, but I have heard of individuals in certain sports
taking up to 30 grams daily. Be aware that oversupplementating with glutamine
can contribute to ammonia overload, since glutamine may cease to be produced
through the bodies pathway. This could result in fatigue while training. Timing
on glutamine is pre, intra, and post exercise respectively. Don’t premix your
glutamine, a few reports have stated that unbound glutamine can breakdown in
water after a short period of time. It’s best to mix and consume immediately.
Hopefully this sheds some light on
the supplement L-glutamine. Any questions or concerns feel free to contact me.
Good luck on your fitness goals.
Michael
Petrinjak, CFT
References
2. “Sports
Nutrition, third edition”, Dan Gastelu MS MFS, Frederick C. Hatfield PhD, 2010.
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