When it comes to supplements, many are very one-dimensional in the sense they have one main purpose. Looking at glutamine, that’s not the case.
While many look at glutamine solely for recovery, the benefits don’t simply end there. In this article, we are going to dive deeper into what glutamine is, its benefits, and how you can incorporate it into your daily routine.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended to speak with your doctor before starting an exercise program or adding any new supplements to your daily regimen.
What is Glutamine?
Glutamine is an amino acid, which is a building block of proteins and is considered an essential component of various biochemical processes in the human body. It is one of the many amino acids that make up proteins and plays several important roles that we’ll touch on in just a second.
Glutamine is considered a conditionally essential amino acid, meaning that while the body can produce it on its own, there are situations where the demand for glutamine exceeds the body’s ability to synthesize it, making dietary intake or supplementation necessary.
Some of these situations include illness, injury, intense physical exercise (which is probably one of the main reasons you came to our website), and certain medical conditions, which we won’t touch on because we aren’t doctors.
What are the Benefits of Glutamine?
Glutamine offers several potential benefits that span beyond the gym. Some of the key benefits of glutamine include:
1. Muscle Recovery and Growth
Glutamine is essential for muscle protein synthesis, making it a popular supplement among athletes and bodybuilders. It may help with muscle recovery after intense workouts and contribute to muscle growth when used in conjunction with resistance training and a solid nutrition program that includes adequate amounts of protein.
2. Immune System Support
Another role that glutamine plays is in the function of immune cells. Not many people associate glutamine with immune support, but it can help enhance the immune response, making it beneficial for individuals with weakened immune systems or those undergoing intense physical training, which can temporarily suppress immune function.
3. Gut Health
Glutamine is a major energy source for the cells lining the digestive tract. It helps maintain the integrity of the intestinal lining and supports gut health. Additionally, it may be helpful for individuals with digestive issues or those recovering from gastrointestinal surgery.
4. Wound Healing
Glutamine is involved in the healing process of wounds, burns, and other injuries. It can help accelerate tissue repair and reduce recovery time. In fact, way back in the early 90s, many doctors recommended patients use glutamine post-surgery.
5. Reducing Muscle Soreness
Some research suggests that glutamine supplementation may help reduce exercise-induced muscle soreness and improve overall exercise performance, which can be beneficial for athletes and fitness enthusiasts.
6. Nitrogen Balance
Glutamine helps transport nitrogen between tissues, aiding in the balance of nitrogen in the body. This can be important for maintaining overall protein balance and preventing muscle breakdown (great for those who are in a caloric deficit).
7. Stress and Anxiety Reduction
Glutamine can help support brain function by providing neurotransmitter precursors. Some studies suggest it may have a calming effect and help reduce symptoms of anxiety and depression in certain individuals.
8. Blood Sugar Regulation
Glutamine may help regulate blood sugar levels by serving as a substrate for gluconeogenesis, the process by which the body produces glucose. This can be particularly relevant for individuals with diabetes, but those with the condition should first speak to their doctor before adding glutamine into their supplement regimen.
9. Detoxification
Glutamine is involved in the synthesis of glutathione, an incredibly powerful antioxidant that plays a crucial role in detoxifying the body by neutralizing harmful substances and protecting cells from oxidative stress. Circling back to #2, glutathione also helps support the immune system and keep your natural defenses up.
When is the Best Time to Take Glutamine?
The best time to take glutamine as a supplement can vary depending on your specific goals and reasons for taking it.
Below are some common reasons and recommendations for when to take glutamine:
1. Post-Workout
Some athletes and bodybuilders choose to take glutamine supplements immediately after their workouts. This is based on the idea that glutamine may help with muscle recovery and reduce post-exercise muscle soreness. If you decide to take glutamine post-workout, consider mixing it with a protein shake or a carbohydrate-rich beverage for better absorption.
2. Before Bed
Some people take glutamine before bedtime, especially if they use it to support immune function, gut health, or overall recovery. Taking glutamine before bed can provide a steady supply of this important amino acid to the body throughout the night.
3. Between Meals
Glutamine can be taken between meals to help maintain blood sugar levels and support overall protein balance. Taking it on an empty stomach may enhance its absorption.
4. With Meals
Another option is to take glutamine with meals. This can be a convenient way to incorporate it into your daily routine, and it may also support digestion and nutrient absorption.
5. Individual Preferences
Some people may find that they tolerate glutamine better at certain times of the day or that they experience specific benefits when taken at particular times. Your individual response to glutamine supplementation may influence when you choose to take it.
Glutamine is an All-Encompassing Supplement That Everyone Should Be Taking
If you’re not already using glutamine, it’s something you should absolutely consider. This crucial amino acid tends to be forgotten about but has been a staple in the supplement industry for well over two decades.
Related Article: The Secret to Building Muscle as You Age — It’s Not Impossible
In an effort to help you get the best results possible and have you looking and feeling your best, we sourced a 100% pure pharmaceutical-grade L-glutamine. Our unflavored glutamine can be added to your protein shakes, smoothies, or beverages of your choice to get your daily recommended dose of glutamine.
Pick up a tub today, and you can experience all the benefits for yourself!
Author: Matt Weik
Matt Weik, owner of Weik Fitness, LLC, is a well-respected fitness expert/author with a global following. His work has been featured all over the globe as well as having published more than a dozen books. He is a certified strength and conditioning specialist, personal trainer, and sports nutritionist. Find out more at www.weikfitness.com.