L-glutamine
According to Judith Marcin MD at Healthline, L-glutamine or glutamine, is an amino acid. Amino acids are nutrients that help the body synthesise protein for nutrition. It is in protein-rich foods. Glutamine plays a part in the release of growth hormones. (1)
Glutamine also provides cells with nitrogen and carbon (which is used by the cells as fuel) which helps wounds to heal.
The best way to get all the glutamine you need is by eating a healthy balanced diet, comprising of foods such kale, cabbage, spinach, papaya, sprouts, carrots, parsley, miso, wheat, beets, celery, beef, chicken, fish, dairy and eggs.
Benefits
- Preventing muscle catabolism after intense exercise
- Buffering lactic acid build-up to maximise endurance
- Helps to support the immune system
- Helps the digestive system
- helps to recover from surgery
1) Preventing muscle catabolism after intense exercise
Glutamine is anti-catabolic. The levels of glutamine deplete after intense exercise, and muscles can lack the amino acid, which may be partly responsible for muscle catabolism. Taking a glutamine supplement can help you to avoid this.
2) Increases performance by reducing lactic acid
It helps to regulate the body’s acid-base balance by decreasing lactic acid build-up from using glycogen for energy. It follows that glutamine may help to increase endurance and speed up recovery.
3) Support the immune system
Glutamine is essential for the immune system. Reduced levels of glutamine after intense training can leave the body open to infection. According to the National Library of Medicine, the concentration of glutamine in the blood, a crucial fuel for immune cells, is decreased in athletes after endurance exercise. The depletion of glutamine may be partly responsible for immunosuppression in athletes. Making sure you get enough glutamine can help you stay healthy and avoid infection. (2)
4) Helps the digestive system
Glutamine is the primary energy source of stomach cells and may protect against a damaged stomach lining. Toxins can enter the bloodstream if it is damaged. It follows that glutamine can help to prevent intestinal diseases. (3)
5) Helps to recover from surgery
After surgery or traumatic injury, nitrogen is necessary to repair the wounds and keep the vital organs functioning. About one-third of this nitrogen comes from glutamine. (4)
L-Glutamine works well with
- BCAAs for preventing muscle breakdown
- Aloe Vera for digestive disorders
- Creatine to maximise sport performance
- Coconut Oil for preserving glycogen
- HMB (Hydroxymethylbutyrate) to help promote lean muscle growth
- Arginine for a healthy immune system
- Tyrosine to support muscle growth
- Lactase enzymes for digestion
- Papaya to help with digestion
- Marshmallow root to improve digestive health
- Slippery elm to support the digestive tract
Resources
Last accessed online 20/5/2020
- https://www.healthline.com/health/digestive-health/l-glutamine-for-ibs
- https://www.ncbi.nlm.nih.gov/pubmed/8803512
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454963/
- https://www.webmd.com/vitamins/ai/ingredientmono-878/glutamine
