L Glutamine - the semi-(or non) essential amino acid with a positive effect on the immune system
What is L-Glutamine?
As one of 20 semi-essential amino acids, L-glutamine accounts for 60% of our muscle mass. It is the most abundant amino acid in our muscles. Glutamine is found in numerous animal foods (especially cottage cheese) and can help strengthen the immune system and accelerate muscle regeneration.
Taking glutamine – useful or not?
Supplemental L-glutamine intake is controversial, and opinions vary widely. Scientifically, L-glutamine, either in powder form or as a drink, is primarily used by the body for the immune system. Only a small portion is used for muscle regeneration, but this offers some added value for professional athletes and bodybuilders. There is also speculation that L-glutamine, as an amino acid, may stimulate glycogen and muscle protein synthesis. For recreational athletes, L-glutamine is less necessary.
There are also some professional bodybuilding coaches, including Miloš Sarčev. He describes taking 5-10 mg of L-glutamine before, during, and after training and recommends this to his clients. When it comes to L-glutamine, theory and practice diverge widely.
When should you take L-glutamine?
Before training, to benefit from the effects right from the start of the workout (muscle breakdown). It can also be beneficial after training, as it optimizes muscle recovery and strengthens the immune system, as cortisol is released in greater quantities, especially during training. Overall, L-glutamine is said to accelerate glycogen and protein synthesis, thus promoting better muscle growth. It can be beneficial before bedtime to minimize muscle-breaking processes (catabolism). Glutamine can also be supplemented after getting up.
How to dose L-glutamine?
Glutamine is best consumed as a post-workout shake after training and before bedtime. A dose of 5-10g of glutamine is recommended for each shake.
Properties and benefits of L-Glutamine:
- Glutamine strengthens the immune system and has anti-inflammatory properties
- Glutamine improves intestinal, kidney and liver function
- Glutamine is ideal as an additive to amino acids (increases anabolism)
- Glutamine increases training aggressiveness and motivation
- Glutamine improves brain performance and concentration
What is L-Glutamine?
L-glutamine is usually formed from L-glutamic acid, which is produced by the body as a non-essential amino acid, while L-glutamine is a semi-essential amino acid. L-glutamine is present at 20% in blood plasma and is arguably the most abundant amino acid in the human body. It makes up a significant proportion in skeletal muscle (over 60%). However, there are also numerous myths surrounding L-glutamine, which we naturally don't want to withhold from you. Here you will find the most important information about L-glutamine for athletes. Glutamine is also produced in the human body itself. Also well-known is glutamate, which is produced as salts of L-glutamic acid and used in Asian cuisine (sauces, etc.). Glutathione is also produced from glutamic acid.
The effect of L Glutamine
As already mentioned, L-glutamine is found in up to 60% of skeletal muscle. L-glutamine plays a particularly important role in the intestines, where it provides energy for intestinal cells in the intestinal mucosa. It regulates protein balance in the muscles and also ensures the regulation of acid-base balance. L-glutamine also supports the immune system and has certain anti-aging effects on skin and hair. It is also said to regulate water retention in muscle cells.
In which life situations is there an increased need for L-glutamine?
Glutamine's particular strength lies in its ability to optimize intestinal cells, which is particularly important for metabolism and in the treatment of diseases. Especially when supplementing with L-glutamine, the body uses most of it for the immune system, which offers significant added value in the following situations:
- Diseases
- Infections
- stress
- Operations
- wound healing
- Health risks
- Cold winter months
Foods containing L-glutamine or L-glutamic acid
Below we show you the foods richest in glutamine that you can find in the supermarket:
- Cheese
- Soybeans
- Peanuts
- Spelt flour
- lenses
- beef
- wheat flour
- Low-fat curd cheese
- Milk
- asparagus
- turkey
- Game meat
L-Glutamine and sports – what is the significance of L-Glutamine for athletes?
Athletes generally have high micro- and macronutrient requirements. Amino acids and proteins are also very important for athletes in larger quantities to build muscle mass and improve training performance. However, the effectiveness of L-glutamine supplementation is somewhat controversial. Previously, it was thought, especially in strength training, that L-glutamine as an isolated product significantly promoted muscle growth. This has since been refuted by studies that have shown that L-glutamine is used in the body for entirely different mechanisms of action.
L-glutamine is particularly used for the immune system and metabolism. This is an underestimated benefit for bodybuilders and strength athletes, as glutamine supplementation during the cold winter months can protect against illness and prevent the associated training losses. It also optimizes metabolism and digestion, allowing for better nutrient absorption. Although L-glutamine is considered an amino acid, supplemental intake has no "direct" effect on muscle building. Glutamine is available in both powder and capsule form.
L Glutamine deficiency - how does it manifest itself?
There is also an L-glutamine deficiency, which can manifest itself negatively with several symptoms, including the following:
- Common infections and inflammations
- Weight loss
- Muscle atrophy
- Faster exhaustion
- Inner unrest
- Sleep disorders
- Deterioration of skin, hair and nails
Benefits of L Glutamine
- Support of the intestinal mucosa
- Increase in cell volume
- Accelerated muscle regeneration
- Can strengthen the immune system
- Improvement of skin, hair, nails