New nutritional supplements are launched every day. Some promote muscle growth and repair, while others aid in fat loss, increase endurance, or provide energy. However, only a few products have proven themselves. This includes glutamine, one of the most widely used nutritional supplements in the fitness and bodybuilding world. This amino acid is a staple in every athlete’s diet. When used as part of a balanced diet, it helps build muscle, improves recovery time, and supports digestive health.
Glutamine is very popular with bodybuilders, weightlifters, MMA fighters, and endurance athletes. It is also used by celebrities and fitness fans who want to recover faster and build lean muscles. Athletes can either buy it as a supplement or use protein powders and recovery formulas that contain this amino acid.
Why is Glutamine Important?
A large number of studies have demonstrated the health benefits of glutamine for building muscle. Whether you want to get taller, stronger, or leaner, this supplement should be at the top of your list. L-glutamine is part of the structural units of DNA and RNA. It plays a key role in protein synthesis and regulates ammonia levels in your body. This compound contains approximately 50 to 60 percent of the free amino acids in muscles. It can also be found in your brain, lungs, liver, blood, and tissues.
It took over two decades to find out that muscles release large amounts of glutamine through exercise. When you exercise, your glutamine stores drop by up to 50 percent. Muscles during intense exercise, surgery and fasting Glutamine levels are depleted. So it’s important to make sure you’re getting enough of them from your diet and / or supplements.
This amino acid is found in meat, milk and nuts. However, the glutamine in these products makes up less than eight percent of dietary protein. Since your body uses this amino acid for fuel, this process depletes your intracellular stores. Active people, bodybuilders and athletes have higher glutamine requirements and need to supplement their diet accordingly. Research shows that it can take more than 24 hours for muscle glutamine stores to return to pre-workout levels.
Many athletes have low levels of this amino acid in their bodies due to overtraining and vigorous exercise. Increased exercise volume and intensity in combination with low amino acid stores can impair your immune system and make you susceptible to illnesses and infections. Adequate intake is essential for a strong immune system, good digestion, and muscle repair.
In recent years researchers have become aware of weakened immune systems in bodybuilders and athletes. Studies show that the immune system uses large amounts of glutamine. If your diet is lacking this amino acid, your risk of disease increases. This also leads to muscle wasting and decreased strength.
The health benefits of glutamine
This amino acid plays several important roles in the human body:
It protects your immune system. It contributes to protein synthesis. It stimulates glycogen formation. It protects the proteins of the heavy chain of myosin. It increases growth hormone levels. It has a strong anti-catabolic effect. It supports digestion. It improves physical performance. It accelerates muscle regeneration. It helps in building lean muscles
In addition to its beneficial effects on muscles and immune function, glutamine is recommended for patients with irritable bowel syndrome, colitis, gastritis, gastric ulcer, and diseases that cause muscle wasting. It also contributes to gluconeogenesis and acid-base regulation.
This amino acid is used at high speed by leukocytes to stimulate the growth of new cells. The glutamine level in the muscles has a direct influence on the speed of protein and glycogen synthesis. As you can see, this connection affects every system in your body. When you supplement your diet with L-glutamine, you will have a stronger immune system and will recover faster after exercise.
How Much Glutamine Do You Need?
Glutamine is essential for athletes and bodybuilders. The recommended daily intake depends on your level of activity and is between five and 20 grams, and the dosage can be increased and taken at certain times during the day. Some athletes take glutamine before exercise, while others take it after exercise and / or before bed.
Remember that glutamine is not the same as glutamic acid, monosodium glutamate, gluten, glutathione, or glutamate. This naturally occurring amino is available in powder or pill form. Cycling glutamine is not necessary. However, you should continue to use this supplement to ensure that your muscle stores are always full.