L‑Glutamine Supplements
L‑glutamine is one of the so‑called conditionally essential amino acids, which means that our body can produce it itself in small amounts under certain circumstances. Glutamine is the most abundant free amino acid in skeletal muscle, where it is also produced to a large extent. In addition to muscle, it is also found in the liver, blood plasma and brain. It also serves as nutrition for intestinal cells.
Since glutamine is used up more in the body during stressful situations, illness or strenuous training, it must also be taken in the form of food or supplements. Good sources of glutamine include animal proteins - eggs, fish, red meat, milk protein - as well as plant proteins - legumes, nuts, cabbage or spirulina.
Benefits of L‑Glutamine
Glutamine is essential for muscle protein synthesis, aids in the removal of ammonia from the body, and helps maintain nitrogen balance. L‑glutamine is crucial for the human body as it is involved in many physiological processes:
- Supports gut and digestive system function;
- Improves cognitive function in the brain;
- Contributes to the optimal function of the immune system;
- Promotes muscle mass development;
- Enhances athletic performance;
- Aids in faster recovery after training.
When taken within the recommended dosage, long‑term use of glutamine has no known side effects.
Hot to Take L‑Glutamine?
It is recommended to take glutamine in doses of 5 g, 2‑3 times per day. The ideal times for glutamine intake are just before or after training, and at night before sleep. For better absorption, it is recommended to consume it with at least a small amount of protein, so it is often added to protein powders. L‑glutamine can also be taken on non‑training days, which may help reduce muscle catabolism over the long term.
Due to its similarity with BCAAs, people often wonder whether these amino acids can be taken together. The answer is yes. Many sports supplements take advantage of their synergistic effects, and glutamine is often added to whey protein, which naturally contains BCAAs. A synergistic effect can also be achieved when supplementing with creatine.