Proteins are crucial in your body as they protect and support vital organs in your body. They will also transport substances in your blood to assist in repairing muscles and even curb harmful viruses. Your body produces the amino acids glutamine, but after vigorous activities, the body may require excess glutamine, which individuals can only obtain from supplements or food. Categorically, there are two glutamine forms, i.
Glutamine is known to speed up muscle recovery after intense moments of exercise or marathon running. The supplement draws water and salt into your cells hence keeping them hydrated and denser.
Glutamine for muscle growth is very effective since it is a protein-building block. Studies have also proven glutamine is also effective for relieving muscle soreness.
If one feels fatigued and ache in their muscles after running or rigorous training, a glutamine supplement can help eliminate the discomfort. Many people are puzzled about when to consume glutamine for muscle growth. The best time to take glutamine to build muscle is immediately following a workout, typically 30 minutes after finishing for efficient nutrient absorption. After a vigorous workout, your body requires the amino acids in plenty, and when you take the supplement post-workout, it is absorbed by the body quickly.
Bodybuilders and hard-training athletes incorporate glutamine supplementation because of its ability to help repair muscle. Absorbing the glutamine after intense exercise enhances muscle protein synthesis. Lots of micro-tears in the fibers of your muscle occur while working out.
Taking glutamine benefits bodybuilding by repairing the torn muscles and preventing further muscle damage. Your body will recover quite faster after taking glutamine and drastically reduce the recovery time. When the body does not have a readily available source of glucose, the body converts glutamine into glucose.
Glutamine serves as a source of fuel for the cells lining the intestines, and without it, these cells may waste away. It is also important for immune function, as it is important for the function of white blood cells. In animal research, glutamine has shown anti-inflammatory effects. Glutamine is found naturally in high-protein foods such as meat, fish, beans, and dairy products. In healthy individuals, almost all tissues in the body synthesize glutamine. However, in metabolically stressed individuals there is an increased demand for glutamine, making supplementation essential.
This includes people with acute or chronic bowel disease, burns, trauma, sepsis, or immune disorders, and can include people with temporary increased metabolic needs resulting from extreme physical activities. You should consult a physician for the supplemental use of glutamine for the support of serious health conditions. Glutamine is an amino acid known for its role as a substrate for protein synthesis[5]. This amino acid is an important anabolic precursor for muscle growth following exercise[6].
The specific mechanisms of these benefits have not been fully explained, however, certain physiological actions have been attributed to glutamine concentration in muscle. Firstly, increased glutamine content in muscle allows glutamine to suppress the oxidation breakdown of the branched-chain amino acid, leucine , and enhances the disposal of leucine without release of free radicals[9].
Free radicals are atoms with an unpaired electron which react with oxygen, resulting in cell damage. The presence of leucine is key for muscle growth, as it regulates the initiation of muscle-protein synthesis, acting as a trigger for muscle tissue development[11]. The concentration of glutamine also promotes a positive nitrogen balance, which is required for muscle-protein synthesis[12]. There is also evidence that glutamine can also reduce muscle tissue catabolism breakdown by counteracting the effects of the stress chemical, cortisol.
Cortisol is an adrenal stress hormone which can lead to proteolysis protein tissue breakdown and reduced physical performance[13]. The various other physiological roles of glutamine include facilitation of nitrogen metabolism, balance of acid-base levels in the kidney, and its position as an important fuel source for the immune system[7]. In situations of reduced glutamine production as seen during illness , a subsequent reduction in the glutamine concentration in muscle and plasma occurs[7].
Research has demonstrated that supplementation of glutamine in such circumstances can lead to improvements in immune system function[14]. This is due to the fact that immune system cells e. Therefore, if glutamine levels are reduced, immune system cells will have a reduction in fuel source to work efficiently. Training intensely or performing exhausting exercise such as marathon running, has a profound effect on the glutamine levels in your body.
As such, if glutamine homeostasis is altered, it is likely that the aim for muscle growth during these exercises will be limited. The resulting effect on performance could be reduced strength, reduced power, reduced endurance and longer time to recovery. The effect of over-training has also shown that this susceptibility may continue after several weeks of rest[21]. And if so what are the specific benefits I can expect? Also, improvements in intestinal function and reduced susceptibility to infection in athletes during the post training period have been observed[17].
It may also restorate key immune system markers e. T cell counts, immunoglobulin A serum following heavy load resistance training reducing risk of infection post training[33]. However, the condition is that we do not place ourselves in a position where we are catabolic. Intense exercise sessions can place us in such a position, leading our gains to be inhibited and increasing our potential to become ill.
As such, restoring our glutamine levels when ever we train intensely has been shown to have a positive effect. There are dietary sources of glutamine, which include beef, chicken, fish, eggs, beans, dairy products, cabbage, spinach and beetroots. However, many also like to supplement with L-glutamine in either powder or tablet forms, as consuming sufficient foods containing glutamine may be impractical immediately following exercise, during the timeframe when our glutamine is depleted the most.
In order to sustain a positive net protein balance and maximise the benefits of supplementation, orally ingested glutamine can start with 0. Return to pre-exercise baseline concentration should occur hours following ingestion[32]. Ingestion alongside a protein supplement and a BCAA supplement seems to provide even more superior advantages to glutamine alone[22, 26], which is perhaps another reason to add a glutamine powder directly to your post-exercise shake.
Inadequate L-glutamine consumption can also lower your levels. L-glutamine is already produced by the body but can also be taken in powder or supplement form, which is available at stores or by prescription. Additionally, it can also be acquired through your diet. Sources of glutamine in foods include:. Direct supplementation of L-glutamine may be recommended in order to correct any deficiency, especially in times of significant stress and severe illness.
Talk to your doctor about L-glutamine as a possibility for improving your IBS issues. If you think you have a deficiency from health problems or other issues — and have IBS — L-glutamine might help.
To date, no studies or research directly confirm that L-glutamine improves IBS. Other studies brush on the subject, but are dated and no longer relevant. The idea that L-glutamine improves IBS appears in one recent review. The studies reviewed concluded that L-glutamine does improve intestinal or gut permeability. This protects against unwanted toxins entering the digestive system.
This suggests that L-glutamine can potentially improve IBS, though more research is needed to know for sure. Generally speaking, taking L-glutamine is safe. Make sure to stick to the recommended doses, however. Taking too much is potentially bad for your health. For IBS, the dose your doctor recommends will depend on your specific case.
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