L-Glutamine for bodybuilding
What is glutamine good for?
Glutamine is the most common amino acid in the body. It is involved in a variety of metabolic processes (like protein synthesis) and is an important energy source for many cells. During a workout, the levels of Glutamine in your body reduce quickly and the body turns to its reserves to make up for the lack. Strength, endurance and recovery are all negatively impacted and it can take a long time for the body to naturally reproduce a good level of Glutamine.
Researchers have suggested that Glutamine is the most important amino acid for muscle metabolism and cellular support- making it an extremely beneficial supplement for bodybuilders.
A brief overview of L-Glutamine
- The most abundant amino acid in the bloodstream
- Plays a key role in protein synthesis
- Used in large amounts by the body
- Can help you produce growth hormone levels
- Helps metabolize body fat
- Promotes digestive and brain health
- Assists in muscle growth and improving athletic performance
- Found in both animal proteins and plant proteins
The types of L-Glutamine?
There are two types of L-Glutamine: Free form (which should ideally be taken with food for proper absorption by the body) and Trans-Alanyl (or Alanyl-L-Glutamine)- it’s an amino acid attached to another amino acid, which means it's much easier to digest. Unlike free-form glutamine powder, you can take this on an empty stomach.
How does glutamine work in the body?
L-Glutamine is not only an important supplement for bodybuilders- it is essential for everyone in maintaining intestinal function and helping with immune responses (to help your body fight viral and bacterial infections).
Surprisingly, around 60% of your skeletal muscle is made up of glutamine – and supplementing this amino acid can aid protein synthesis and help naturally balance your pH levels.
Glutamine is produced in the muscles and is transported by the bloodstream to the organs that need it. Glutamine assists the body, especially in times of stress (like during an intense workout) and provides fuel (nitrogen and carbon) to many different cells in the body. Nitrogen is necessary to help repair the breakdown of muscles and stimulate new growth. About one third of this nitrogen is found in glutamine.
How much glutamine can you take a day?
The normal daily dose is 5 to 15 grams of L-Glutamine, which can be spread out over three times during the day. Both forms of glutamine are best consumed right after or right before workouts. For example, you could take it when you wake up, before or after training and before bed. Each serving should be around 5 grams.
Are there any side effects?
Glutamine is completely safe to take and there are no known side effects.
Whole foods that contain L-Glutamine
Bone broth, grass-fed Beef, raw spinach, spirulina, cabbage, beans, cottage cheese, asparagus, goats milk, broccoli, wild caught fish (cod, tuna and salmon), turkey, raw parsley
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