Glutamine, or L-glutamine, is a naturally occurring non-essential amino acid that is commonly stored in muscles and released into the bloodstream during times of physical stress. Athletes or individuals who take glutamine supplements generally do so in order to prevent muscle breakdown and to improve immune system functioning. While that may have some benefit in select individuals, it may be unnecessary for others.
What is L-Glutamine?
L-Glutamine is the most abundant amino acid in the blood and in muscle cells. It is classified as a conditionally essential amino acid, which means that the body is normally capable of manufacturing enough to meet its metabolic needs. However, under certain conditions, such as after prolonged periods of physical stress, additional glutamine may be required.
What are natural sources of L-Glutamine?
Most people meet their nutritional requirements for L-Glutamine through diet. L-Glutamine is abundant in high protein foods and select plant foods including,
- Dairy (milk, cheese, yogurt, whey)
What are the key benefits of L-Glutamine?
Helps to prevent muscle breakdown
Glutamine has several functions including the support of immunity, gastrointestinal integrity, insulin secretion, neurological activity and muscle protein synthesis. Glutamine actually supplies 35% of nitrogen to muscles to synthesis proteins. This, in turn, will promote protein synthesis. Why is this important? Maintaining a high nitrogen balance in the muscle prevents muscle breakdown, therefore retaining more muscle. This is especially important for endurance athletes, such as long distance runners competing in marathons, triathlons and ultra-distance events, who are exposed to prolonged and intense physical exertion.
For this reason, endurance athletes or individuals who train with too much intensity, too frequently, are highly recommended to supplement with L-Glutamine.
Improve Immune Function
Glutamine possesses anabolic, as well as immunostimulatory effects, meaning it can help your immune system restore/maintain proper function. In some studies, the supplementation of glutamine has been shown to stimulate the immune system and reduce the incidence of illness following prolonged endurance exercise.
Increasing evidence shows that transient inflammation and oxidative stress, caused by prolonged high intensity training, can lead to interruptions to the immune system and is linked to deficiencies in L-Glutamine and other nutrients such as polyphenols.
The biggest benefit with L-Glutamine is its ability to restore/repair the digestive tract. Studies show that glutamine supplementation supports the health and integrity of the intestinal lining. People who suffer with IBS, Celiac disease, or other digestive issues, maybe prescribed L-Glutamine to help boost the integrity of their digestive track. The prescription involves L-Glutamine to help heal the intestinal lining which will reduce symptoms such as bloating and inflammation. Most health professionals prescribe a free form L-Glutamine instead of L-Glutamine peptides, as it is more bio-available.
How much L-Glutamine should I use?
An effective dosage would be around 10g per day. You may go up to around 30g, depending on whether or not you have digestive issues. You can easily add L-glutamine into your whey shakes and BCAAs.
If you are an endurance athlete or suffer from chronic auto-immune dysfunction, you may be at risk of illness and muscle wastage after extreme training and competitions, especially if you do not maintain adequate nutrition. To help prevent immuno-suppression, illnesses and muscle catabolism we recommend that you supplement with between 10-30g of Scorpion L-Glutamine daily. If you suffer from any long term health issues, please make an appointment with your doctor to rule out more serious health problems.
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