What is glutamine?
Glutamine is the most common amino acid found in the body, stored primarily in skeletal muscle as well as the lungs, liver, brain and stomach tissue. It’s a non-essential amino acid, meaning that the body can produce it itself. Glutamine can also be found in foods such as meat, milk, yoghurt, cottage cheese, tofu, beans, eggs, spinach and cabbage.
What’s the role of glutamine?
Glutamine has a number of roles in the body including:
- aiding in protein synthesis
- anti-catabolic properties (preventing the breakdown of muscle tissue)
- cell volumising and hydration
- transporting nitrogen into muscle cells
- increasing human growth hormone levels
- helpful for optimal gut and digestive health. It can also help with ulcers and to repair a ‘leaky gut’.
- helps boost the immune system
Supplementing with L-Glutamine
During intense training sessions levels of glutamine in the body are decreased, as well as in stressful times or during illness.
The suggested supplement intake is around 10 to 15 grams per day, split into 5g doses for optimal uptake throughout the day. Of course as with anything, your ideal dosage will depend on your own own body. A lot of supplements, like protein powder, do contain l-glutamine already as well, so it’s worth checking the nutrition labels.