Glutamine is an amino acid that your body naturally produces and is most abundant in the muscles. It’s transferred by the blood into various organ systems to be used in different physiological processes, such as cell metabolism, protein synthesis and immune function.
Although you can consume glutamine through a diet that includes meat, poultry, fish or dairy, it’s often taken by athletes and fitness enthusiasts in supplement form.
The Benefits of Glutamine Supplementation
As it turns out, there are many reasons why you may consider glutamine supplements a must-have in your exercise regime. Let’s explore the key benefits now.
1. Strengthens Immune System
First things first, physical activity is known to weaken the immune system. In other words, it makes you more susceptible to illness and infection.
Glutamine supplementation can provide your body with the nutrients you need to stay healthy. It has even been shown to prevent or treat multiple organ dysfunction after shock or other injuries, and aid the recovery of severe burns.
2. Improves Gut Health
Glutamine supports gut health by acting as a fuel source for the cells in your intestinal wall. It can improve digestive function and reduce the risk of issues such as bloating, cramping, diarrhoea and an upset stomach.
Research suggests that taking glutamine supplements can also ease the symptoms of IBS.
3. Enhances Muscle Growth and Recovery
Glutamine supplementation is popular with athletes and fitness enthusiasts because studies show that increased glutamine levels have been directly linked to enhanced muscle cell volume, which leads to bigger muscles.
In addition, it can accelerate strength recovery from resistance-training sessions by helping to repair and rebuild muscle tissue, and reduce the occurrence of infections.
4. Increases Endurance and Stamina
Glutamine has been reported to reduce muscle soreness and fatigue so you can have longer and more intense workouts. You will also be able to train more frequently for better results.
5. Assists With Weight Loss
Lastly, glutamine supplements can decrease the body’s production of glucose and encourage the use of fat for fuel. It stops you from craving food so much and improves overall metabolism, which aids weight loss and body fat reduction.
How to Take Glutamine Supplements
There are several forms of glutamine supplements available.
- Glutamine powder can be added to drinks, such as water, juice or smoothies, in a typical dosage of 5-15 grams per day.
- Glutamine capsules can be taken with or without food in the recommended dosage of 500-1000 milligrams per capsule one to three times per day.
- Glutamine liquid can be more rapidly absorbed in the body and has a suggested dosage of 5-15 millilitres per day.
Although all three types of glutamine supplements are common, powder is the most versatile.
For example, PC Laboratories ProGlutamine Essential can be stacked with a number of your pre-workout and dietary supplements. It’s neutral and tasteless, easy on the digestive system and can be combined with any beverage of your choice.
Final Thoughts on The Benefits of Glutamine
Glutamine is an important nutrient for athletes and fitness enthusiasts for a faster, more effective shred and recovery.
However, before starting a new supplement regime, it's a good idea to consult a healthcare professional. Your optimal dosage will depend on your individual needs, goals and health status. Trust us, your body will thank you for the added benefits!