Last week I disclosed that I consume the amino acid Citrulline Malate to help maintain cardiovascular health, blood flow and other health benefits.
This week I will touch on another amino acid which helps to support repair, recovery and gains and should be part of your supplement stack.
Enter Glutamine (pronounced glue-tah-meen)
Glutamine has been comprehensively researched and is actually one of the most important supplements for your training and overall well-being.
The simplest way to look at glutamine is as an amino-acid but what sets this particular one apart from the rest is that it is the most abundant amino-acid in muscle cells (over 60%) despite not being essential.
While your body can create it for tissue repair and cell growth, if you’ve had a high intensity workout, are dieting for weight loss, or are under severe stress, glutamine is just what you need to boost your energy levels and improve your health.
What does it do exactly?
Glutamine has multiple functions within the body, some of which are directly applicable to people with active lifestyles. It regulates acid-base balance in the kidneys, serves as an energy source, transports ammonia in blood circulation, but most importantly functions as a means of protein synthesis.
Further, research has shown that glutamine supplementation also assists with improvement in gut health, as the intestines are the most glutamine hungry part of the body. Digestive health combined with a well-balanced diet is a massive tick.
Benefits of glutamine
•Improves gut health, helping rebuild and repair intestinal cells
- Promotes lean muscle protein synthesis
- Increases natural Growth Hormone release
- Decreases muscle wasting
- Improves fitness level and workout performance
- Speeds up recovery after strenuous exercise or injury
- Decreases effect of Delayed Onset Muscle Soreness (DOMS)
- Boosts your immune system
- Improves memory, focus, and concentration
- Improves metabolism
Glutamine, especially when stacked with other supplements such as BCAAs, Citrulline, and Alpha-Ketoglutarate (aKG) can help speed up muscle gain and performance, helping you transform your body and successfully maintain a high-level workout.
Glutamine intake
The positive effects of glutamine on your body are more significant with a high daily intake, which is generally considered to be around 10 – 15 grammes.
Like many oral supplements, the bioavailability of glutamine isn’t 100%, which means that part of it will be lost before your body can use it.
A glutamine supplement is most effective when taken in small 5 g doses throughout the day. No side effects have been observed in athletes with a regular daily intake of 20 to 30 grammes of glutamine.
When should you take it?
Your daily intake of glutamine should be based on your schedule and workout.
Training Days – On days when you workout, take 5 – 10 grammes immediately after exercise to enhance recovery. Your muscles are depleted of nutrients post workout, they are primed for an influx of nutrients and will absorb glutamine most efficiently. You can then continue to take the rest of your daily intake in 5-gramme doses every 2 – 3 hours. If you exercise later in the day, take 5 grammes before your workout as well to maximize its effects.
Non-Training Days – On days when you don’t exercise, you should still consume glutamine, taking 5-gramme doses every 3 hours. This will keep the glutamine concentration in your body high to promote health and help your body recover!
What form of glutamine should you take?
Glutamine supplements are today available in multiple forms, including powder, tablets, protein bars, and beverages. It’s your call.
Stay tuned, friends.
If you need help with building muscle or losing fat, shoot me an email: emmersoncampbell@gmail.com
