Dec 10
Here at Active Sports we try to educate our customers so they understand what supplements they should be using and why.
Today the topic is L-GLUTAMINE.What is L-Glutamine
Glutamine is an amino acid found in the human body. Amino acids are used in building proteins the body needs for survival, good health, and proper function. In fact, this amino acid is present in higher amounts than any other amino acid in the human body. It is important for muscle metabolism and for cells of the gastrointestinal tract, pancreas, and immune system.
The muscles of the body play host to much of the body’s L-glutamine. This amino acid is critical in body building, as it helps to maintain good muscle health and assist with building muscle. When the body needs to boost the immune system, however, it takes the L-glutamine it needs from the muscles.
Where does L-Glutamine come from?
Glutamine is synthesized by the enzyme glutamine synthetase from glutamate and ammonia. The most relevant glutamine-producing tissue is the muscle mass, accounting for about 90% of all glutamine synthesized. Glutamine is also released, in small amounts, by the lung and the brain. Although the liver is capable of relevant glutamine synthesis, its role in glutamine metabolism is more regulatory than producing, since the liver takes up large amounts of glutamine derived from the gut.
What are the Benefits of L-Glutamine in sports?
glutamine helps repair and build muscle as it is linked to protein synthesis and improved protein metabolism. Its anti-catabolic ability prevents the breakdown of muscle. Another benefit of L glutamine in muscle maintenance is that it helps restore muscle glycogen, which aids in recovery and recuperation. It stands to reason then, that glutamine supplements may improve the repair and building of muscle when the body’s own glutamine stores are depleted, which occurs during periods of physical stress (intense workouts, surgery, colds, etc.).
Glutamine supplements may also help increase growth hormone levels. Growth hormone helps metabolize body fat and supports new muscle growth. According to a recent study, supplementing with just two grams of L glutamine daily increased growth hormones by over 400%! Finally, like creatine, glutamine may also promote cell volumization. Cell volumization is when water is drawn inside muscle cells which can help increase muscle “fullness.”
How much L-Glutamine should I use a day?
It’s often recommended that you take anywhere from 5 – 15 grams of glutamine a day. Five grams or more will support muscle growth and it will ensure that enough gets past your digestive system.
If you’re really stressing your body (bodybuilders), you can take more but you shouldn’t go over 25 grams in a day. Taking much more than that would just make you feel sick to your stomach.
When should I use L-Glutamine?
The best time to take glutamine is right after your workout, so you can replenish your body stores and keep your body from becoming catabolic (breaking down muscle). Taking it right after your workout will speed up your recovery and increase protein synthesis.
You can take it an hour before your workout too if you feel the need. It’s also good to take it right before you go to bed; your body does most of its repairing as you sleep.
Each time you take glutamine you should take about 5 grams per dose. So if you take it 3 times a day, you’ll get 15 grams daily. If you feel the need, you can take a larger dose after your workout.
What foods are high in L-Glutamine?
Good natural dietary sources of glutamine include animal sources like fish, eggs, milk, pork, beef, poultry, yogurt, ricotta cheese, cottage cheese. Glutamine deficiency is rare even in vegetarians because glutamine can be found in sources like beans, beets, spinach, parsley, cabbage, hemp seeds and chia seeds. Small amounts of free glutamine are also found in nuts, vegetable juices and fermented foods.
SUMMARY
In my option L-glutamine is one of the few essential supplements on the market.
They are so many different benefits from using L-Glutamine it should not only be a regular part of an athletes diet but should be part of everybodys.
To view a large range of sports nutrition supplements please visit Active Sports Nutrition Supplies today by clicking HERE
