What Is Glutamine | Glutamine Benefits | Popular Products | Side Effects And Warnings | Disclaimer Time and time again
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What Is Glutamine | Glutamine Benefits | Popular Products | Side Effects And Warnings | Disclaimer
Time and time again we see products rise in popularity from claims that trend through social media outlets. Unfortunately, many times these claims don’t actually align with the usage and recommendations of these products. However, that’s why we’re here to filter through research and give you the facts. In this post, we’re going over L-Glutamine and it’s benefits!
What Is Glutamine?
L-glutamine is a conditionally essential amino acid, which means the body can produce it naturally, but there may be times you’ll need to supplement it. Additionally, glutamine is one of the most abundant and versatile amino acid in the body. It plays a roles in many body systems including metabolic functions, immune system, muscle performance, and others. (1,2) But, it’s also naturally found in foods like: (3)
- Beef
- Tofu
- Eggs
- Skim milk
- White Rice
- Corn
L Glutamine Benefits:
In this section, we’ll be going over what glutamine does and the benefits of supplementing with it!
- Immune System
- Gut And Digestive Health
- Muscle Recovery
- Heart Health
Glutamine And Your Immune System:
Glutamine plays a significant role in promoting your immunity through fueling immune cells like white blood cells. So naturally, when your body is in a state of sickness or injury, your need for glutamine can increase. However, if the supply for glutamine is lower than your body’s need, your body may break down protein stores, such as muscle. (3,4,5)
Properties:
1. Anabolic, anticatabolic
2. Stimulates human growth hormone release
3. Acts as Antioxidant
4. Direct fuel for rapidly dividing cells
5. Immune stimulant
6. Shuttle for ammonia
7. Synthesis for purine and pyrimidines
These properties glutamine may assist with reducing the risk of wound infection and may improve healing of wounds. Though it may not dramatically impact the wound on its own.(3)
Glutamine And Gut Health:
Related to your immune system is your intestinal health, aka gut and digestive health. This is probably why you’re here so let’s start with saying current research does support the claims that glutamine can help with gut health. (6) In case you didn’t know, there are trillions of good bacteria in your intestines that make up your gut flora. As a source of energy for intestinal cells and immune cells, glutamine can help maintain a barrier between your gut and the rest of your body. This helps protect against leaky gut and other pathogens that can lead to illness or inflammation. Current research also shows that glutamine supplementation not only supports barrier maintenance, but also can also improve function. (7)
Additionally, research suggests supplementation may be beneficial for certain gastrointestinal disorders like inflammatory bowel disease (IBD) and irritable bowl syndrome (IBS). However, alternative studies indicate that these benefits may be limited to times of remission, not during flares. (8,9)
Does It Help With Bloating?
As l-glutamine can help with conditions associated with IBD and IBS, it may also help reduce symptoms like: (8,9,10)
- Bloating†
- Constipation†
- Cramping†
- etc.
However, more research is necessary to show if supplementing with glutamine can be beneficial for individuals without a gastrointestinal disorder.
Muscle Recovery:
One of glutamine’s most famous benefits is as an ergogenic aid. While research on this benefit can contradict, there is research that supports glutamine’s ability to prevent muscle catabolism (breakdown) and reduce muscle soreness. (11,12) However, research does not currently indicate this amino acid can directly promote strength or muscle growth. And several studies suggest that it necessarily boosts performance, despite reducing fatigue. (13)
Heart Health:
New studies are emerging which suggest l glutamine may be beneficial for cardiovascular health and disease. Due to its potent antioxidant and anti-inflammatory properties, glutamine may help reduce risk factors for cardiovascular disease, like hypertension. (14)
Popular Products:
Here we’ll list some popular l-glutamine products and how to take them!
- Optimum Nutrition Glutamine (Powder / Capsules)
- AllMax Nutrition Glutamine Powder
- NOW Foods L-Glutamine (Veg Capsules)
- Nutrex Glutamine Drive
Optimum Nutrition:
How To Take Optimum Nutrition Glutamine:
Caps: The manufacturer recommends taking 1-2 capsules 30-45 minutes before workouts and/or immediately after workouts.
Powder: The manufacturer recommends mixing one (1) rounded teaspoon (5g) with 8oz water or your favorite beverage.
Customer Review By Andrew: “This is a great product. I have been taking it for years and feel its helped me maintain my results throughout fitness and health journey.”
AllMax Nutrition:
How To Take AllMax Nutrition Glutamine:
The manufacturer recommends mixing one (1) rounded teaspoon (5g) in water or juice once daily. For training sessions and athletic events, take approximately 30 minutes prior to training and immediately after training to help prevent muscle tissue breakdown and aid muscle recovery. At times when you are not training, mix 1 rounded teaspoon (5g) in water or juice approximately 45-60 minutes prior to meals.
Customer Review By Gilmar: “First time a bought this Allmax Glutamine to help on my recovery. Very happy with the results!”
NOW Foods:
How To Take NOW Foods L-Glutamine (Veg Capsules):
The manufacturer recommends taking one (1) capsule 1 to 3 times daily, preferably between meals. Store in a cool, dry place after opening.
Customer Review By David: “I have more energy, as well as my relief from acid reflux. My sweet craving has also diminished. I’ve been taking L Glutamine for 5 weeks. I will be placing another order.”
Nutrex:
How To Take Nutrex Glutamine Drive:
The manufacturer recommends mixing one (1) scoop with 6-8oz of water or any beverage of your choice. They also suggest taking two (2) servings daily; one in the morning upon rising and one before going to bed. On training days, you may want to take an extra serving following your workout.
Customer Review Gary: “Easy to mix, and great for recovery. A must for any serious lifter, or athlete.”
Wrapping Up!
And this marks the end of our post on Glutamine. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!
Are you looking for more to read? Checkout our other blogs!
- Creatine 101
- What Is NAC?
- What Is Whey Protein?
- Natural Testosterone Boosters Guide
- The Best Tongkat Ali Supplements For You
- How To Build Muscle With Turkesterone
Side Effects And Warnings:
Do not exceed recommended daily dose. Consult a physician prior to use if you have any medical conditions. Intended only for adults 18 years and older. Not for use by those who are pregnant, trying to become pregnant or nursing.
Disclaimer:
†PLEASE NOTE: The intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While our goal is to maintain and display accurate information, we can’t guarantee it represents the latest formulation of the product or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the views and information provided by the manufacturers and users. The Food and Drug Administration has not evaluated these statements. Finally, the intention of these products is not to diagnose, treat, cure or prevent any disease or illness.
The post Glutamine | What Does It Do And Should You Start Taking It? appeared first on Supplement Reviews Blog.
