L-Glutamine

WHAT IS IT?
Glutamine (referring to L-glutamine) is an extremely important sports supplement. It’s an amino acid, that plays crucial roles in the body. It can be found in small quantities in beans, meats, and dairy products. Of course, high quality glutamine can also be found in sports supplement powders. Glutamine supplementation becomes essential in states of illness or injury.


WHAT IS IT GOOD FOR and HOW DOES IT WORK?
Glutamine is in such high demand by our bodies, that it's no wonder how popular it is as a sports supplement. Glutamine plays a major role in protein synthesis, aids in recovery and immune support, and is the primary fuel source for the cells in the small intestine.
The importance of L-glutamine goes beyond sports supplements though. It's even used in hospitals to help burn victims with their recovery. Impressive!

L-glutamine is essential to nearly every person who would like to enhance their performance and/or muscle growth and recovery. Knowing that glutamine plays a major role in protein synthesis and immune function, it's Important to note that a heavy workout can reduce glutamine levels in the body by up to 50%. Reduced levels of glutamine can cause catabolism, the process where your body will start to break down muscle for glutamine and other aminos. That said, for those that exercise regularly, supplementation is a must for keeping immune function and protein synthesis high.


Glutamine Summary:
-High demand in the body
-Aids in recovery
-Used as fuel source for immune system
-60% free form amino acids in muscle consists of L-glutamine
-Major role in protein synthesis
-Excess helps reduce muscle breakdown
-Heavy workout can reduce levels in body by up to 50%
-Used in hospitals to help burn victims with recovery
-Primary source of fuel for the cells lining inside small intestine
-Helps block cortisol induced protein catabolism


OTHER BENEFITS:
-A study suggests a useful increase in growth hormone when as little as 2g free form L-glutamine consumed
-Helps regulate pH balance in the kidneys
-Enhances brain function
-Assists in nitrogen transport
-Reduces toxic build up of ammonia in the brain
-Can act as anti-inflammatory


WHO SHOULD TAKE IT?
Almost anyone. Glutamine appears to have so many benefits, that it's hard to narrow it down to a select group that could benefit from it. Those that can benefit from glutamine the most would be anyone that trains, and would like to keep their muscles and immune system building and working as efficiently as possible.


WHEN and HOW TO TAKE IT:
-Take 3-5g L-glutamine per dose (mix with protein shake or other healthy fluid)
-1-2 doses per day (2 on training days)
-After workout and before bed