There are so many different types of sports supplements out there. Protein, creatine, bcaa’s, l-glutamine – it can be hard to understand what they are needed for. So, what is L-Glutamine? In this article I want to you to learn about what L-Glutamine is, why you should use it and how much you should use – so that you understand just how beneficial it can be.
What is L-Glutamine?
61% of skeletal muscle is Glutamine and hence it is the most common amino acid found in your muscles. It is also the primary transporter of nitrogen to your muscles cells due to it consisting of 19% nitrogen.
When training intensively, your Glutamine levels become greatly depleted which can have an adverse effect on your stregth, stamina and recovery (it is said that it could take up to 6 days for Glutamine levels to return to normal after intense exercise). Glutamine also plays a key role in protein synthesis and studies have shouwn that the supplementation of L-Glutamine can help minimize the breakdown of your muscle tissue and help to improve protein metabolism.
Why Should I take L-Glutamine?
L-Glutamine is mainly used for its anti-catabolism properties – which basically means it helps to prevent your body from burning muscle tissue for energy which is great for maintaining muscle while dieting down and getting leaner. Your body can also become more prone to illness when L-Glutamine is low which is another reason why it is great to supplement L-Glutamine in to your routine.
Although L-Glutamine can promote muscle growth, I like to think of it as more of a maintenance supplement. It is their to keep your muscle mass when in times of a calorie deficit (dieting) and to keep your Glutamine levels at a good healthy level which can help keep illnesses at bay. In Short, L-Glutamine is your friend.
How Much L-Glutamine Should I Take?
This varies depending on your activity level and exactly what it is you want to achieve. It is said that taking as little as 2 grams of L-Glutamine a day can give you the benefits describes above. Bodybuilders tend to take between 10 to 15 grams of L-Glutamine per day. They will usually take the higher amount during periods of ‘cutting’ (dieting) when they are trying to lose body fat whilst maintaining as much muscle mass as possible.
The great thing about L-Glutamine is that there are not really any negative side effects, and you cannot really harm yourself with it. If you were to take extreme amounts of L-Glutamine – the worst you will come away with is an upset stomach. This is because Glutamine is a naturally occurring amino acid within your body.
It is best to take L-Glutamine Powder in the morning, after workout and before you go to bed.
Summary – What is L-Glutamine?
Now we know what L-Glutamine is and its importance. It is the most common amino acid that makes up our skeletal muscle. Supplementing L-Glutamine helps us to maintain our muscle and keep illness away.