Benefits of L-Glutamine in Bodybuilding and Strength Training

What is L-Glutamine?

L-glutamine is the most abundant amino acid in the human body and plays a vital role in a variety of important bodily functions including muscle protein synthesis and repair, immune system function, gut health, fluid balance, and energy production – all of which we will cover in more detail later.

L-glutamine is known as a conditionally essential amino acid, which means your body can produce it on its own, but not always in sufficient quantities to meet its needs. This is especially true during times of stress, such as intense exercise or illness.

For this reason, supplementation is popular among athletes and bodybuilders, who believe it can help them to improve muscle growth, recovery, and immune function.

Who else can benefit from L-Glutamine supplementation?

• People with digestive problems

• People with immune system disorders

• People recovering from surgery or illness

• Older adults

Here we will cover key benefits of supplementation for bodybuilding and strength training:

Improved muscle protein synthesis: L-glutamine is a key building block of muscle protein. Studies have shown that L-glutamine supplementation increased muscle protein synthesis by 25% in young men who performed resistance training. Other studies found that L-glutamine supplementation increased muscle protein synthesis by 40% in older adults who also performed resistance training. Furthermore, there is evidence suggesting that L-Glutamine supplementation can lead to greater increases in muscle mass and strength, especially when combined with other supplements such as creatine.

Reduced muscle soreness and improve recovery: L-glutamine can also help to reduce muscle soreness and inflammation after exercise. This can help you to recover faster and get back to training sooner. The benefitting factor here is, reduced muscle protein breakdown and promotion of muscle protein synthesis, can lead to faster recovery after workouts. This can allow you to train harder and more often and see better results.

Boost immune system function: L-glutamine is an important fuel source for immune cells necessary to produce cytokines, which are signalling molecules that help coordinate the immune response. Further helping in reducing inflammation and improving the body's ability to fight off infection. Supplementing with L-Glutamine can help to boost immune system function and protect against illness.

Gut health: L-glutamine plays an important role in maintaining gut health. Supplementation can help to improve gut barrier function and reduce inflammation in the gut. Effectively supporting the integrity of the gut lining and assist with digestion.

Energy Production: it is a preferred energy source for many cells in the body, including enterocytes (intestinal cells), lymphocytes (white blood cells), and macrophages (immune cells). When L-glutamine is broken down, it produces alpha-ketoglutarate, which is a key intermediate in the main process by which the body produces energy from food, also known as the Kreb cycle. L-glutamine is especially important for energy production during periods of stress, such as illness, injury, or exercise. During these periods, the body's demand for energy increases, and L-glutamine can help to meet that demand.

Fluid Balance: regarding its role in fluid balance, it is transported across the intestinal brush border by a sodium-dependent system, which means that it helps to draw water into the intestines. This can help prevent dehydration, especially during periods of diarrhoea or vomiting. Additionally, it helps regulate fluid balance in cells. It is a precursor to glutathione, a powerful antioxidant that helps to protect cells from damage; Glutathione also helps maintain the proper fluid balance within cells.

Side Effects of L-Glutamine

L-Glutamine is generally considered to be safe for most people, even in high doses. However, some people may experience side effects such as: stomach upset, diarrhoea, nausea, bloating, or headaches. If you experience any of these side effects, stop taking L-Glutamine and consult with your doctor. Remember, it is important to talk to your doctor before taking any supplements, especially if you have any underlying health conditions.

How to get more L-glutamine from your diet

L-glutamine is found in a variety of foods, including meat, poultry, fish, eggs, and dairy products. It can be hard to get enough from a diet alone, especially for people with certain medical conditions. Various forms of L-glutamine are available in powder, capsule, tablet, and liquid form.

When to take L-glutamine

• Before your workout can help to improve hydration, electrolyte transport, and BCAA metabolism.

• During your workout can help reduce muscle fatigue and promote recovery.

• After your workout is essential for muscle protein synthesis and recovery.

• On non-training days: This can help to maintain muscle mass and prevent muscle breakdown.

You can adjust this schedule based on your individual needs and preferences. For example, if you are training very hard, you may want to take more L-glutamine. Or, if you are sensitive to L-glutamine, you may want to start with a lower dose and gradually increase it over time.

Dosing:

• On training days: Take 5-10 grams before or during your workout, and 5-10 grams after your workout.

• On non-training days: Take 5-10 grams in the morning and 5-10 grams in the evening.

Dosage Conversion:

• Metric: 5 grams / Imperial: 0.18 ounces per day

• Metric: 10 grams / Imperial: 0.35 ounces per day

Conclusion

L-glutamine is a safe, effective, and versatile amino acid that plays a role in many important bodily functions, including energy production, fluid balance, and boosting immune system function. It can help to reduce muscle soreness, improve recovery, increase muscle mass and strength, and improve gut health.

Supplementation can be beneficial and effective for a variety of people, including bodybuilders and strength trainers, athletes, people with digestive problems, people with immune system disorders, people recovering from surgery or illness, and older adults.

Disclaimer

If you are considering taking L-glutamine or starting any new supplements for that matter, be sure to talk to your doctor/general practitioner first, especially if you have any underlying health conditions.