Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
What is it used for?
Glutamine is commonly used by individuals seeking to preserve lean muscle tissue as it has excellent muscle sparing properties. It also helps reduce the effects of Delayed Onset Muscle Soreness after training and accelerates recovery. Glutamine supports the production of the body’s most powerful antioxidant Glutathione and the youth promoting Growth Hormone. Glutamine plays a role in supporting gut integrity by nourishing the lining of the intestine and is used by the brain to promote mental function.
Who should use it?
- Athletes involved in intensive training routines.
- People seeking to lose fat or increase lean muscle.
- Individuals with poor immune function or are recovering from illness.
- Individuals with intestinal disorders.
- Individuals on an anti-aging regim
How do you use it?
Glutamine is a reasonably tasteless and odourless substance and can be added to protein shakes, water or non-acidic beverages. It should be consumed immediately upon mixing.
How much should I use?
Individuals can safely use a total of 5-15g of glutamine daily.
- On non training days: The dosage can be split into two smaller doses AM and PM.
- On training days: The dosage can be divided as follows:
- 5g can be taken 30-40 mins pre training. Another 5g mixed with creatine or a protein shake can be taken post training.
- The final 5g can be taken with a protein shake at night prior to bed.