Glutamine is the most prominent amino acid found in the human body. A majority of your muscles comprise of glutamine, and that's what transports nitrogen throughout your muscle cells. Aside from the scientific jargon, glutamine can do wonders for preventing muscle catabolism, or the breakdown of muscle, and improve your protein metabolism, helping you recover faster and build lean muscle.
Here's a breakdown on the importance of glutamine and how it can help you achieve your body goals.
Photo credit: Muscle and Strength
IT PLAYS AN IMPORTANT ROLE IN PROTEIN SYNTHESIS
Protein synthesis is the process whereby your body builds lean muscle mass. During this process, your body's ability to release human growth hormones is increased and this bolsters your body's ability to grow lean muscle mass whiles burning more body fat. Just 2g of glutamine can increase your growth hormone levels by over 400%. Protein synthesis is also called muscle anabolism, the opposite of which is known as muscle catabolism. Catabolism occurs when your body goes through stress, such as heavy lifting. By taking glutamine, you're lessening your body's muscle catabolism rates, allowing your muscles to remain in an anabolic state to grow.
Photo credit: Building Muscle 101
IT IMPROVES YOUR PERFORMANCE
Glutamine is a great booster for exercise performance, especially due to its ability to reduce dehydration. You need to be hydrated to perform at your best in the gym, or through whatever training you may have. If you don't supplement enough with water, your performance depletes. Glutamine increases your body's fluid and electrolyte intake, allowing you to get more hydration from what you're drinking, especially if it's a glucose-based energy drink. This ensures your muscles are always satiated, allowing you to perform better.
IT IMPROVES YOUR RECOVERY RATES
Glutamine is important because it also helps to fortify your immune system. Heavy workouts tend to lessen the glutamine levels in your body, and the dip in glutamine causes you to be more susceptible to illnesses. Also, glutamine aids in recovery, through the aforementioned boosting of your body's ability to retain fluids, but also because it has wound-healing benefits. If you're someone prone to injury, or have sustained previous injury to your bones and muscle, glutamine is an especially useful supplement to have in your diet.
Photo credit: Muscle and Fitness
So, with all the benefits laid out, how much should you actually take? If your goal is to build muscle, taking 10 to 15 grams of glutamine a day is the benchmark. Break it up into twice to thrice daily doses of 5 grams each time to make it more beneficial for you. It is also important to see whether you're already consuming glutamine in your other supplements, as they frequently appear in protein powders and BCAAs. Glutamine is also a post-workout supplement, so be sure to take it within the half an hour window after you've hit the gym.
Glutamine is a supplement with a whole slew of benefits, and it's time you pay attention to just what it can do for you. See our glutamine supplements here!
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