L Glutamine Supplements

Glutamine is termed a conditionally essential amino acid, which means that we produce some, though under certain conditions we can not produce enough to meet our needs. During exercise, plasma glutamine levels decline, and for this reason it is believed that supplementation can assist with exercise performance and recovery. Furthermore, muscle tissue contains a lot of glutamine, some of which is depleted during exercise.

Glutamine may be particularly useful when undergoing high-volume training, or for use during the colder months of the year, to support immune function. Other nutrients to support this role would be zinc and vitamin C. Additionally, glutamine is required for synthesis of the most powerful antioxidant that the body synthesizes, called glutathione. Glutathione helps to neutralise free-radicals that are generated above normal levels. This happens at much higher rates during aerobic exercise, which is a normal part of using oxygen for energy synthesis. It was reported in Medical Science Monitor in 2002 that 3-10% of oxygen utilised by tissues is converted to free-radicals! Glutamine may therefore support antioxidant status. 

Glutamine is an important energy source for intestinal cells In fact, evidence suggests that it is needed for intestinal cell proliferation, and helps to regulate normal absorption of nutrients. This was published in the International Journal of Molecular Sciences in 2017. It really is a very intestine-specific amino acid, particularly indicated for intestinal or gastric ulcerations and inflammation.

Research indicates that glutamine can boost glycogen accumulation, which is particularly important for endurance athletes, or people engaged in high volume training. Furthermore, research is indicating that glutamine may increase peak torque and decrease muscle soreness. Glutamine is relatively tasteless when mixed in water and for this reason is most commonly sold unflavoured and unsweetened. Alternatively, it can be mixed into protein shakes and taken after training or throughout the day.