In the next article of our series "Supplements under the microscope" we would like towe would like to introduce you to a supplement that should not be missing "on the shelf" of any bodybuilder. As the title of the article suggests, it is glutamine.
Let's introduce some of its benefits, dosage and our personal experience with this supplement.
What is glutamine?
Glutamine (Systematic name (2S)-2-amino-4-carbamoyl-butanoic acid, or also glutamine, l-glutamine) is a non-essential It is the most abundant amino acid in muscle (it makes up to 60% of all amino acids in the body). It is extremely involved in muscle regeneration and has an anabolic effect when used for a long time.
As for glutamine as a supplement used in bodybuilding, its use is a matter of purely modern times. Previously, it was mainly used in the medical field. However, over time, scientific studies began to appear, confirming its positive effect on performance and recovery, the proper functioning of the metabolism and also on muscle growth as such. Well, and nowadays glutamine is almost indispensable.
How is glutamine produced in the body?
We already mentioned in the definition of glutamine that it is a non-essential amino acid. And that's why our body can create it on its own. Specifically, it does so by the action of an enzyme called glutamine synthetase on glutamic acid, which itself is extremely important for glucose synthesis, transport and fat metabolism. It is thanks to the aforementioned enzyme that the omega-hydroxyl group is replaced by an amido group, which results in the fixation of ammonia, thus producing glutamine itself.
If you do not exercise, it is definitely not necessary to supplement glutamine, because the body will produce the necessary amount by itself. But once you start exercising, the demands logically increase and glutamine supplementation is definitely in order.
Glutamine dosage
When and how to take glutamine, you ask? The optimal dose is 20g per day, divided into 4 daily servings.
The first dose of this amino acid should be given to the body immediately after waking up. This is because the morning dose of glutamine increases the production of growth hormone in the body for the next few hours. For the same reason, it is a good idea to include the same serving in the evening before going to bed. I would recommend mixing the remaining two five gram doses with instant amino acids and taking one of the doses 10 minutes before training and the other immediately after.
Glutamine vs. BCAAs
Glutamine and BCAAs are not mutually exclusive, quite the opposite.
All 4 amino acids act synergistically with each other and also have a very similar effect - they prevent the breakdown of muscle mass and promote its growth. Therefore, you can dose these two supplements together or even use supplements that combine these two different supplements. A typical example is BCAA Synergy, which is the winner of our ranking of the best BCAAs.
Glutamine vs. creatine
The combination of glutamine and creatine is very popular because these two substances work synergistically - one substance increases the effectiveness of the other. It is advisable to take these two supplements together 30 minutes before training and 15 minutes after training.
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What is it for and what are its benefits?
Glutamine really has a plethora of benefits. Let's take a look at the most important ones:
- maintains nitrogen balance in the body
- increases the concentration of amino acids in muscle and skeletal tissues
- reduces cravings for sweets and alcohol
- improves sleep quality
- ensures the biosynthesis of glucose and protein
- has been shown to improve the body's immune system
- stabilises prostate function
- the formation of glutamine removes ammonia from brain tissue
- significantly improves the absorption of creatine in the body
- prevents hypoglycaemia by increasing blood glucose levels
Side effects of glutamine
Glutamine could be described as a relatively safe supplement, and as long as you follow the recommended dosage, nothing can happen to you.
Only if the recommended daily dose is exceeded several times can you experience increasedammonia build-up in the body, which can cause kidney and liver damage and medical attention should be sought.
Glutamine in food
Glutamine is a common component of protein and therefore quite commonly found in foods such as
- red meat
- legumes
- dairy products
Experts estimate that a person normally consumes around 4-5g of glutamine per day from food, but it depends very much on the specific diet. If you're looking to maximize muscle mass gain, it's a good idea to include glutamine as a separate supplement and not rely on food intake alone.
Which glutamine to choose?
What should interest you most when choosing the best glutamine is the actual glutamine content.
If any supplement is called "Glutamine + 10 useless muscle-building substances," avoid it out of hand. Only buy one that is unflavored and actually contains 100% glutamine.
Flavor is completely unnecessary in the case of glutamine, as you are not taking it alone in most cases. For example, I drink it with flavored amino acids (BCAAs) before and after my workouts, and with a protein drink in the morning and evening. I can say from my own experience that as long as it is 100% glutamine, there is not the slightest difference between manufacturers.
The ones I have tried are:
Personal experience/reviews
I consider glutamine to be a supplement that should not be missing from any athlete's supplementation plan, especiallyThat's why I have a lot of experience with it and use it regularly. My experience with it is very positive, its effect on recovery is much greater than, for example, BCAAs.
We hope you found our article today helpful, and if it hasany questions about glutamine, feel free to ask in the comments.
Previous parts:
- Citrulline Under Scrutiny: Proper Dosage, Effects, and Our Experience
- Joint Nutrition Under the Spotlight: Benefits, Dosage, and Personal Experiences
- BCAAs under the microscope: Benefits, proper dosage and side effects
- Creatine under the microscope: How it works in the body, its benefits and side effects
- Whey Protein Under the Spotlight: Manufacturing processes, protein breakdown and benefits
- Pre-workouts under the microscope: Uses, active ingredients and negative effects
- Omega 3 under the microscope: Proper dosage and healthbenefits
- Magnesium under the microscope: Benefits, dosage and its best forms
- Vitamin D3: Benefits, proper dosage and best form
- EAAs under the microscope: proper dosage, effects and supplement reviews
Everything you need to know about glutamine (video):
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.