Have you heard of the amazing health benefits L-glutamine has for your body? L-glutamine, also known as glutamine, was first used in powder form in the fitness industry to preserve muscle tissue. It is an amino acid that is essential for protein building and is required by the body in large quantities.
Glutamine powder was originally used to help with the following goals: lose weight quickly, burn fat, and build muscle. This is still true, but science has shown that glutamine benefits are numerous. It is also beneficial for digestive and brain health and boosts athletic performance. It is one of the top three supplements we recommend for treating leaky stomachs and/or building lean bodies. Let’s see why.
What Is Glutamine?
Glutamine, which has the chemical formula C5H10N2O3, is one of 20 naturally occurring amino acids found in protein foods. It is also the most common amino acid found in the bloodstream. It accounts for between 30 and 35 percent of the nitrogen in your blood. It is also known as a conditional amino acid.
What are conditional essential amino acids? This means your body can’t make it but still uses large quantities of it. This is especially important when someone has a disease or muscle wasting. This can occur due to certain diseases, or even trauma.
It is also a conditionally important nutrient in certain catabolic states such as after bone marrow transplantation. Surprisingly, 60 percent of your skeletal muscles are made up of glutamine. Supplementing these amino acids can help protein synthesis and naturally balance pH levels.
Sources of Food
Glutamine can be found in animal and plant proteins (including high levels of casein and whey proteins) and is widely used in the fitness industry and beyond. Glutamine is found in meats and dairy products, as well as plant-based proteins like beans, raw spinach, and parsley.
It is worth noting that amino acids found in animal proteins are easier to digest than those in plant proteins. According to studies, most people consume between 3 and 6 grams of glutamine daily.
These are the foods that have the greatest L-glutamine benefits:
1. Eggs
2. Tofu
3. Milk
4. Bone broth
5. Grass-fed beef
6. Spirulina
7. Chinese cabbage
8. Cottage cheese
9. Asparagus
10. Broccoli rabe
11. Wild-caught fish (cod, salmon)
12. Venison
13. Turkey
14. Corn
15. Rice
Aim to consume three meals a day of L-glutamine-rich foods in order to get a healthy intake.
Health Benefits of Glutamine
The following are the benefits of L-glutamine according to new research:
# 1 L-Glutamine Increases Gastrointestinal and Immune health
L-glutamine can improve your overall health by supporting digestive function and gut function. If you suffer from a condition that affects your digestive system, L-glutamine can help.
* Irritable bowel syndrome (IBS)
* An inflammatory bowel disease such as Crohn’s disease.
* Ulcerative colitis
* Diverticulosis
* Diverticulitis
* Leaky gut or any other issues related to leaky gut (such as joint pain, rosacea, or any type of autoimmune response).
It is worth noting, however, that the man who discovered the Krebs cycle (also known as “citric acid cycles”) in the body was also the first to recommend L-glutamine to treat gut-related problems. This is because Sir Hans Adolf Krebs, a British biochemist from Germany who was awarded the 1953 Nobel Prize for Physiology with Fritz Lipmann, found that L-glutamine helped to improve the immune system in the gut. Further research supports this finding.
A study published in Clinical Immunology showed that L-glutamine can normalize the effects of the Th2 immune response, which stimulates inflammatory mediators. These studies showed that L-glutamine can reduce intestinal inflammation and help people with food sensitivities.
It is also believed to be important in maintaining healthy intestinal microbiotas and the immune system. It is believed to be helpful in reducing intestinal colonization as well as bacterial overgrowth. This could reduce the likelihood of many issues, including constipation and weight gain.
According to a 2018 article in Nutrients, “in vitro as well as in vivo studies have shown that glutamine is essential for lymphocyte proliferation, cytokine production, and macrophage secretory activities and neutrophil killing.” Glutamine is recommended for immuno-suppressed patients.
# 2 L-Glutamine Helps to Treat Ulcers and Leaky Gut
A leaky gut syndrome is a common condition that affects millions. It is the most common cause of autoimmune diseases today. Thyroid issues such as Hashimoto’s can be caused by leaky gut, along with skin conditions like psoriasis, and other serious health issues. Glutamine is the main fuel source for cells in the small intestine. Clinical studies have shown that it can support intestinal health and treat leaky gut.
The above-mentioned study, published in the medical journal, examined 20 patients admitted to hospitals and found that L-glutamine supplementation decreased intestinal permeability. L-glutamine is beneficial for ulcerative colitis and inflammation of the bowel according to a study in the British Journal of Surgery.
It can also be used to treat ulcers and protect against further damage. It is a safer, more natural treatment option to antibiotics for stomach ulcers. This leaky gut test can help you determine if your gut is leaky. L-glutamine, if you do have a leaky stomach, is the best option. L-glutamine is the best amino acid to heal and repair your gut.
# 3 L-Glutamine Is Beneficial for Brain Health Support
Glutamine is a precursor to glutamate, a neurotransmitter that can be found in your brain. It is crucial to improving your brain health. Here are the conditions that can be treated by using L-Glutamine:
* Reye’s syndrome
* Epilepsy
* Bipolar disorder
* schizophrenia
* Anxiety
* Depression
* Alcohol addiction
Brain aging can be slowed down by glutamine. The brain is at greater risk of developing these problems if there are abnormally high levels of the neurotransmitter glutamate.
The New York University School of Medicine found that even mild trauma to the brain can cause brain atrophy. This was due to a disruption of the glutamine-glutamate cycle, as well as an abnormal rise in glutamate levels.
# 4 With L-Glutamine IBS Symptoms and Diarrhea Can Be Improved
By balancing the production of mucus, glutamine can help with IBS and diarrhea. This leads to healthier bowel movements. Consider including Hashimoto’s disease or underactive thyroid in your hypothyroidism diet if you suffer from it. This is also true for those who have IBS symptoms such as constant diarrhea and ulcerations.
# 5 L-Glutamine Increases Muscle Growth and Decreases Muscle Loss
Research shows that L-glutamine can be a significant aid in your goals to improve athletic performance, metabolism, recovery, or even build muscle. Your body is more stressed during intense training, so your muscles and tendons will need more glutamine than what you get from a regular diet.
After intense training, levels of cellular glutamine and plasma can fall by 50% and 30% respectively. This is the state of muscle wasting, which allows your body to use muscle for energy instead of carbohydrates. However, glutamine can prevent this from ever happening.
L-glutamine supplementation can help your muscles fight and push a little further. This will increase your strength and repair your skeletal muscle. Study results showed that glutamine supplementation can speed up recovery from intense weight training sessions.
This is because it improves muscle hydration. This helps speed up muscle recovery and decreases recovery time after burns or wounds. This is why glutamine supplementation has become so common in bodybuilders and other athletic pursuits.
# 6 L-Glutamine Improves Athletic Performance and Recovery from Endurance Training
L-glutamine plays a major role in detoxification, helping to cleanse the body of excessive ammonia. It acts as a buffer and converts excess ammonia to other amino acids and amino sugars. A 40 percent reduction in glutamine levels can be achieved by exercising for just an hour. It can also suppress immune function. This can have a negative effect on resistance training and could lead to overtraining syndrome.
Long-distance athletes also benefit from L-glutamine’s immune system booster (T-helper cell). Studies in animals have shown that an increase in T-helper cell numbers may help reduce the stress associated with overtraining syndrome. But not all studies have shown that glutamine can increase performance.
A 2019 review of data from 55 studies found that glutamine had a positive effect on some fatigue markers such as increased glycogen synthesis and decreased ammonia accumulation. However, this intervention did not always improve physical performance.
# 7 L-Glutamine Supports Metabolic and Heart Health
Studies have shown that glutamine supplementation can increase HGH levels by nearly 400%. This hormone response results in an increase in resting metabolic rate, which can improve the afterburn effect (or EPOC) post-exercise. This afterburn effect is crucial for weight loss, fat burning, and building lean muscle mass.
Is glutamine good to lose weight? Evidence suggests that glutamine may help you lose fat and build muscle by stabilizing your blood glucose and suppressing insulin. This allows the body to use less muscle to maintain blood sugar and insulin sensitivity within the cells.
One study found that six weeks of supplementation with 30g of glutamine powder per day “markedly improved certain cardiovascular risk factors as well as body structure in patients with type-2 diabetes.” L-glutamine is also beneficial to diabetics and people with sugar and carb cravings.
Evidence is emerging that l-glutamine may play a crucial role in cardiovascular health, as it serves as a substrate for the synthesis of DNA, ATP, and proteins. It may also have powerful antioxidant and anti-inflammatory properties that could reduce the risk of developing cardiovascular disease.
* Hypertension
* Hyperlipidemia
* Glucose intolerance
* Obesity
* Diabetes
Deficiency
L-glutamine can be synthesized by your body from glutamic or glutamate. The body can’t produce enough L-glutamine so it must get it from food. According to estimates, 70 million Americans suffer from digestive disorders. This is because their diets are deficient in nutrients that support the digestive system.
L-glutamine can be synthesized from glutamic acid and glutamate by the body, but sometimes it is not possible to produce enough. Also, most people don’t get enough L-glutamine through their diets if they are low in protein.
You may be low on glutamine for the following reasons:
* Eating a low-protein diet
* Taking on a lot of stress
* Exercising intensely
* Combating infections and other illnesses
* You are undergoing treatment, such as radiotherapy or chemotherapy
* A condition that impairs your immune system
* A chronic gastrointestinal disorder
L-Glutamine is a great way to improve your immune system and fight infections. Glutamine is now a popular supplement for critically ill patients. According to a study published in the medical journal Critical Care, glutamine dipeptide-supplemented parenteral nutrition “continues to be associated with a significant reduction in hospital mortality and hospital length of stay.”
Different Types of L-Glutamine
L-glutamine comes in two forms. Regular L-glutamine can be found in its “free” form. It should be consumed with food to ensure proper absorption. The other type is called trans-alanyl-glutamine or alanyl-L-glutamine. It is an amino acid that has been attached to another amino acid. This basically means that you can digest it better.
You can take free-form glutamine powder on an empty stomach, unlike other forms. These forms should be taken immediately after or before your workouts. You can also eat small meals before or after your workouts to boost your metabolism and weight loss, as well as muscle building, recovery, and preservation.
Dosage Recommendations
The best dose is usually between two and five grams twice daily, or up to 10 grams twice daily if you are a serious power athlete. When is glutamine best taken? It can take up to five days to replenish glutamine levels following intense training sessions. If you are doing intense exercise, it is crucial to continue taking it regularly.
Bodybuilders believe that glutamine is most effective when it’s combined with brained chain amino acids (BCAAs) such as leucine. Some people consume glutamine post-workout with creatine to increase muscle recovery and replenish the body’s energy reserves.
Side Effects and Risks
Glutamine is safe to consume in small amounts, particularly if it’s taken for a short time. Side effects are not likely to occur when glutamine is taken in higher doses (20-30 grams daily). However, these doses have been proven safe in short-term studies.
While excess glutamine is rarely a problem, it is a good idea for long-term oral glutamine supplementation. Vitamin B12 is especially important as it controls glutamine buildup.
Who Should Not Consume Glutamine
This supplement should not be taken by anyone with a history of liver disease, Reye syndrome, cancer, or kidney disease. These conditions can impact the absorption of amino acids.
Talk to your doctor if you are undergoing treatment for cancer or battling it. Rarely, people have reported allergic reactions to the supplement. If you have symptoms such as nausea, vomiting, or dizziness, stop taking the supplement immediately.
Conclusion
* Glutamine is one of 20 naturally occurring amino acids found in protein foods. It is the most common amino acid found in the bloodstream.
* It is known as a conditional amino acid, which means that your body uses large quantities of it. You need to replenish your supply.
* There are many important benefits to l-glutamine for muscle mass, digestion, and brain health.
* L-glutamine should be part of your daily routine, regardless of whether you are looking to improve your athletic performance, build muscles, or treat a condition like diabetes or leaky gut.
* The most popular food sources are meat, fish, and bone broth.
* It can also be taken in supplement form. Typically, two to five grams is sufficient, and should be taken twice daily.
