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Glutamine

Glutamine is the most abundant naturally occurring amino acid in the human body. It is found circulating in the blood as well as stored in the skeletal muscles. It is classed as a non essential amino acid as it can be produced naturally by the body.

During exhaustive training or exercise when the body is in a catabolic state, glutamine has been shown to decrease. It then becomes conditionally essential. This means that the body requires glutamine intake from food or supplements. Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Catabolism or muscle break down can occur if the body uses glutamine from muscles to use elsewhere, for example in nitrogen transport or maintaining the immune system. Since the body relies on glutamine as cellular fuel for the immune system, scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Its effects on replenishing the body after stress or trauma have also been shown where it is commonly given to patients in hospitals. glutamines cell volumising effects have also been shown in several studies. No conclusive studies have been done to evaluate the effects of glutamine supplementation on strength or bodybuilders, however, a recent study showed a huge increase in growth-hormone levels when as little as 2 grams of a glutamine supplement was consumed.

Dietary sources

Dietary sources of glutamine include beef, chicken, fish, eggs, milk, yogurt, cottage cheese, dairy products, cabbage, beets, beans, spinach, and parsley. Small amounts of free glutamine are also found in vegetable juices and fermented foods. Glutamine is more frequently being added to protein supplements.

Glutamine is now being marketed  extensively as a supplement used for muscle growth in strength and bodybuilding circles. It is also being used by trainers who work out intensively and need long recovery periods such as marathon runners. Bodybuilders can particularly gain from the intake of glutamine. Since bodybuilders use a lot of their glutamine when working out, they are more susceptible to health related problems, as the immune system relies heavily on this amino acid. Glutamine supplementation is certainly important in keeping muscles building--not deteriorating.

Bodybuilders should benefit by taking ten grams of L-glutamine per day, although as of yet clinical studies have not determined a precise amount for muscle metabolism optimization.

There are no side effects associated with L-glutamine as it is a nutrient which naturally occurs in the body. Reports of upset stomach symptoms are associated with taking a large amount of glutamine. If you experience this symptom we advise you take smaller doses and find out what is optimum for your body.

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