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Know the Facts: L-Glutamine

Glutamine is 1 of 11 nonessential amino acids. Just because it's nonessential doesn't mean it's not necessary. Simply put, the body can produce what it needs. 60% of all free form amino acids come in the form of glutamine. During times of stress, glutamine reserves are depleted. Intense endurance exercise not only depletes glutamine stores, but has been linked to a temporary decrease in immune system function and a susceptibility to upper respiratory infections and other illness.

Benefits:

Boosts immune system functions
Maintain muscle mass (preservation)
Prevents muscle breakdown (catabolism)
Enhances glycogen storage
Aids recovery from exercise
Promotes healing
Increases growth hormone levels

Natural Sources of Glutamine:

Glutamine is most abundant in high-protein foods, such as meat, fish, legumes, and dairy. Two particularly high vegetable sources are uncooked cabbage and beets. Cooking can destroy glutamine, especially in vegetables. General food sources of glutamine include: Animal sources such as meat, fish, eggs, milk, yogurt, and cheese. Uncooked plant sources including beans, spinach, and cabbage and beets.

Glutamine & Athletes:

Athletes who take glutamine supplements do so in order to prevent muscle breakdown and to improve immune system functioning. Several clinical studies have found that oral glutamine can decrease the incidence of illness and infection in endurance athletes or athletes involved extreme training regimens. Research has also found that glutamine supplements can help maintain muscle mass by preventing protein breakdown and improving glycogen synthesis thereby increasing muscle glycogen stores.

Glutamine is a classified as a nutritional supplement and is not banned by any sport organizations. It can be found in most health food stores in the form of gels or tablets and is often an ingredient in many commercial protein powders. Due to the limited research there are no established guidelines for doses. Most athletes and bodybuilders take around 3-5 grams per day.
While the current research of glutamine on immune system function and muscle building is encouraging, it’s still hard to determine the benefit of supplements in otherwise healthy individuals who get adequate nutrients in their diet.

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