Of all the amino acids, glutamine is certainly the most abundant in the body. Despite this abundance, which can be 3 to 4 times higher than other amino acids, it's not even one of the 8 essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, valine).
When an amino acid is classified as essential, it means that the body can not synthesize it and that it must be consumed by food or external input, which is not the case with glutamine. On the other hand, glutamine can be classified in a special category that is called "conditionally essential".
This means that the average inactive person, who eats a generally healthy diet, does not necessarily need a glutamine supplement, at least it is not absolute. The reason is that glutamine is naturally found in foods such as beef, fish, organ meats, chicken, etc.
Conversely, an active person or anyone under any kind of stress may benefit from increased amounts of glutamine. At the beginning, it ensures optimal performance in the small intestine, but it is also found in muscles, skin and organs such as kidneys and liver. Stress can be of any kind.
Stress of micro muscle tear resulting from a muscular training, stress resulting from a physical injury such as a muscle tear, ligament, etc ... As these types of stress cause a decrease in glutamine levels in the body, a glutamine supplement becomes a recovery tool more than necessary.
Glutamine also has benefits for our immune system. Remember that glutamine is used for the optimal performance of our small intestine, and that the majority of our immune system comes from the small intestine.
HOW TO USE IT
Like any supplement, there are several ways to use glutamine. Generally, a dosage of 5 to 10 grams daily intake is enough to benefit from it. In some cases, such as for bodybuilders, or for a particular phase of your diet or training, the intake can be up to 40 grams per day.
Obviously, with such a high dosage, it is important to maximize absorption. In this case, I recommend that the dosage must be taken post-workout (when our reserves of glutamine are at their lowest), or before bedtime (best time for its benefits on the digestive/immune system and some studies have even revealed properties allowing an increase in growth hormones during the night).
WHEN IT'S TIME TO BE BACK ON TRACK
If you are planning an intense training cycle, a fitness competition prep, or any more stressful training period, think about adding glutamine to your supplements. Your recovery will be increased and fatigue reduced. Obviously, always consider food and sleep as essential pillars of your results.
WHAT TO EXPECT
Glutamine is not like caffeine or fat burners, where you can feel an effect immediately after consumption. The effects of glutamine are much more subtle and have long-term beneficial impact. The recovery after training will be better and you will feel a decrease in post-workout muscle pain.
One of the important effects, but you won't feel it, is the effect on the immune system, increased resistance to disease and better digestion.
Written by Stephane Aube – HUNGRY FOR VICTORY