Glutamine is the most common amino acid found in your muscles, it consists of nearly 1/5th nitrogen, making it the primary transporter of nitrogen into your muscle cells. Glutamine levels in your body are greatly depleted in during intense exercise, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal.
Studies have shown that L-Glutamine supplementation helps to minimize breakdown of muscle and improve protein metabolism. Find out what you need to know about glutamine and how it can help you.
Benefits of Glutamine
Glutamine is a carbon and nitrogen donor and helps restore glycogen which restores energy. Glutamine is the most important component of muscle protein, and helps repair and build muscle. benefits of glutamine are::
Glutamine is linked to protein synthesis and may prevent your muscle from being catabolized (eaten up)
Glutamine may help maintain cell volume and hydration, speeding up wound and burn healing and recovery.
Glutamine suuplementation benefits you by replenishing declining Glutamine levels during intense workouts.
Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.
Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)
Glutamine is one of the most important nutrients for your intestines. It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.
Glutamine is also considered useful to anyone undergoing training for endurance sports such as long distance running or cycling, and can help to reduce the incidence of cramps caused through repetitive strain. Because Glutamine can help in this regard, it is also recommended for elderly people who suffer from cramps and regular muscle pain as a natural alternative to chemical pain killers.
How Much Should You Supplement With?
Bodybuilders should take 10 to 15 grams of L-Glutamine a day – supplementing it 2 to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you’re taking. Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time