The last time you went to bed sore from a workout and woke up feeling fine, did you remember to thank glutamine?
How about the last time you fought off a nasty cold, or digested some food?
No? Well, maybe next time you should. Glutamine is an amino acid (a building block of protein), and it’s essential for all of the above, not to mention all kinds of other functions. In fact, your body contains more glutamine than any other amino acid, mostly in your muscles. It’s one of your brain’s favorite proteins, and it’s fuel for any cells that have to divide very fast, most relevantly immune cells and the cells lining the wall of the gut.
Glutamine doesn’t get a lot of press, because it’s not an essential amino acid (one that we need to get from food). We can synthesize it from another amino acid, called glutamic acid, which we get from our food. But glutamine is conditionally essential, meaning that under certain circumstances it becomes essential because our bodies can’t keep up with the demand. And those circumstances include:
- Very intense athletic training
- Serious injury or illness, especially gastrointestinal problems.
That sounds suspiciously like the problems that drive people to Paleo in the first place! So take a look at the story behind this little-known amino acid: what it does for you, and whether or not you can improve your health with a supplement.
Is Glutamine An Effective Supplement?
Yes, glutamine is very effective. It is a conditionally essential amino acid; meaning under certain circumstances your body cannot produce it on its own. When your body has been through stressful situations (illness, surgery, intense exercise), plasma glutamine levels drop. Taking supplemental glutamine will help bring your bodies levels back to a normal range.
What Kind Of Results Can It Deliver?
When your body is low on amino acids that it cannot produce on its own, as in the case of a highly trained athlete that is depleted of glutamine, it cannot build muscle effectively and may become over-trained.
When Your Body Is Low On Amino Acids
It May Become Overtrained
Supplementing with glutamine has been shown to increase protein synthesis, strengthen the immune system, and increase energy. Glutamine supports the immune system in numerous ways, but one in particular is important. It blocks the protein Ubiquitin mRNA, which promotes protein breakdown.
Specifically, it prevents breakdown in the gastrointestinal tract. 70%-80% of the body's immune tissues are in the gastrointestinal tract! Studies have also shown a synergistic effect when glutamine and creatine are combined. The results were greater power output and strength than with the placebo group or creatine monohydrate alone.
Glutamine and Sports Performance
One way you may have come across glutamine is in a workout supplement. Anaerobic (like sprinting) increases the concentration of glutamine in the blood, but prolonged aerobic exercise (more than an hour at a time) decreases it, probably because of the increase in the stress hormone cortisol. This kind of exercise also causes a minor decrease in immune function, and immune function is one of the major uses of glutamine in the body. So it’s reasonable to suggest that supplementing with glutamine might be helpful for hard-training endurance athletes. But in practice the evidence doesn’t bear that out:
- This review notes that only study to date that helped was in extremely well-trained athletes (marathon and ultramarathon runners) – that’s great for them, but it doesn’t apply to most of us.
- This study found that glutamine supplementation delayed DOMS but had no other effect in men training on a leg press.
- This study found no significant effect of glutamine supplements on muscle gain, strength, or muscle protein composition in adults doing moderate weight-training.
The upshot: unless you’re in the top 0.1% of athletes, save your money
on glutamine supplements and just get enough high-quality animal protein.
on glutamine supplements and just get enough high-quality animal protein.Glutamine and Trauma Recovery
A letting. When patientss-advertised but more common role for glutamine is in a hospital ses are recovering from any kind of serious illness or surgery, glutamine can significantly reduce the recovery time.
Doctors have tested this especially in patients who need enteral nutrition (usually known as a “feeding tube”). Adding glutamine to the tube gives trauma victims a better shot at recovery and reduces the death toll. It also helps avoid surgery-related infections and aids in burn recovery.
Again, this showcases the status of glutamine as “conditionally essential:” under very extreme conditions like massive burns or systemic trauma, it’s highly beneficial, but there’s no evidence that this extends to improving health in people who are already doing fine.
Glutamine and the Gut
Everything always seems to come back to the gut, doesn’t it? Glutamine is an essential nutrient for maintaining a healthy gut lining (the barrier that keeps your food in your digestive system and not in your bloodstream). But can you make enough of it by yourself? Or will it help to supplement, especially for people who struggle with digestive disorders? The answer seems to depend on how damaged your gut is in the first place.
In this study, glutamine helped maintain gut function and protein balance in abdominal surgery patients who had to have parenteral nutrition (feeding tubes): the glutamine group did significantly better than the control group. It’s also had good results in patients undergoing chemotherapy, which is extremely hard on the digestive system (not to mention everything else).
Even more dramatically, glutamine can literally be a lifesaver for patients with HIV/AIDS, who often take very high doses to increase nutrient absorption, preventing muscle wasting and dangerous weight loss.
On the other hand, studies in patients with IBD have failed to show any improvement from supplementation. And there isn’t enough evidence to make a call for Crohn’s Disease or other gastrointestinal conditions. So in the absence of very extreme disease states, there isn’t much evidence that glutamine will improve gut function. The fact that something helps a very sick person does not mean it will do anything for a healthy person.
Glutamine and Sugar Cravings
Here’s the section you really wanted to know about.There’s a persistent line in low-carb and Paleo circles that L-glutamine is an instant quencher for sugar cravings. But if you read around, you’ll notice something suspiciously absent: sources.
Here’s what we know from the research:
- When blood sugar is low, glutamine is easy to convert to glucose. In this study, glutamine was even better than pure glucose in treating hypoglycemia (although this study found the opposite was true in diabetics!).
- Glutamine may help in improving insulin sensitivity.
Then there’s a lot of anecdotal evidence from people who have used glutamine for cravings – but considering that this kind of evidence is prone to biased reporting and the placebo effect, it doesn’t count as hard science.
It’s possible that glutamine hits the spot for carbohydrate cravings simply because it gets converted to glucose so fast. In other words, you basically are taking carbs when you’re taking glutamine. Protein in general also helps reduce sugar cravings, so it’s possible that glutamine just works because it’s protein. It’s also perfectly possible that there really is something special about glutamine – but there’s no evidence supporting this yet.
The upshot: if it helps you, there’s no harm in it – even if it’s just the placebo effect, an effective placebo sometimes does the job! But there’s not enough hard evidence to evaluate the claims about sugar cravings and glutamine for better or for worse.
Summing it Up
Glutamine is a crucial suppliment for soportives , because it helps muscle recovery , helps to assimilate protein, glutamine is an essential nutrient for maintaining a healthy gut,etc.
Ttaking an L-glutamine supplement helps you personally manage sugar cravings, there’s no reason to stop taking it, since it also hasn’t been shown to cause any harm. So save your money and spend them on glutamine!
Products I Recommand
(top 4 glutamine supplements)
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Glutamine is one of the most widely used supplements by both strength athletes and bodybuilders. Glutamine will not only aid with your muscle growth and recovery, it also will help maximize your overall health and well being. Glutamine is very easy to take because it has almost no flavor at all and will mix well with pretty much anything. Optimum Nutrition, who has a great reputation for using only the best substances, has once again used only pharmaceutical grade glutamine to ensure that you get the most out of every serving.
What will Optimum Nutrition Glutamine Powder do for you?
• Stop muscle break down and help your muscles grow
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BSN CELLMASS 2.0 - Arctic Berry, 1.09 lb (50 Servings)
You train hard. Your workouts are intense, tough sessions that tear down muscle tissue. When it’s all over, your muscles are screaming for help – the recovery process must begin and you need to get back to an anabolic state, fast! Recovery is where growth happens! CELLMASS 2.0 can quick-start the process; it’s been totally redesigned; now it provides three types of creatine along with glutamine, taurine and hydrolyzed whey protein. CELLMASS 2.0 will stop muscle breakdown and get the recovery process going. CELLMASS 2.0 will cause more rapid recovery and promotes strength and muscular endurance. CELLMASS 2.0 – a new standard has been set!
Benefits:
• Promotes Increased Strength and Muscular Endurance
• Rapid Recovery from Your Tough Workouts
• Restores Muscle Creatine and Glutamine Levels
• Slows Muscular Fatigue
• Rapid Recovery from Your Tough Workouts
• Restores Muscle Creatine and Glutamine Levels
• Slows Muscular Fatigue
Supplemental Facts
Serving Size: 1 Scoop (9.7 Grams)
Servings Per Container: 50
Directions
Mix 1 scoop with 6 oz. (118-177mL) of cold water or your liquid of choice. Take twice per day, once immediately after your workout. Separate your second dosage by approximately 6 hours. On off days, take one dose in the morning and a second dose in the afternoon.
Muscle Pharm Glutamine Mineral Supplement, 300 Gram
As an athlete, your body is in constant need of glutamine. Musclepharm’s core series glutamine is a unique blend of three types of glutamine: l-glutamine, glutamine peptides and alanyl-l-glutamine. These aid in muscle growth, recovery time and digestion. Through three different yet highly effective blends of glutamine, your muscles, brain and digestive tract enjoy a tremendous range of benefits, including increased recovery and growth hormone facilitation. Glutamine also promotes a healthy digestive system so your body absorbs the protein and nutrients it needs after sustained physical activity. Also, expect enhanced rehydration and endurance, which leaves you with more energy in the gym.
Features:
- Unique blend of three types of glutamine: l-glutamine, glutamine peptides and alanyl-l-glutamine
- Aids in muscle growth, recovery time and digestion
- Promotes a healthy digestive system
- Enhances rehydration and endurance
If you want better results in the period you consume glutamine you have to consume protein too,is the best combination!!!
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Product Description
100 Whey Protein Gold Standard- Chocolate by Optimum Nutrition 5 lbs Powder Optimum Nutrition's 100 Whey Protein contains 22 grams of protein only 2-3 grams of carbohydrates 1.5 grams of fat and minimal lactose
Optimum Nutrition 100% Whey Gold Standard 5 Lbs
By far one of the best-selling, tasting & reviewed proteins on the market; Optimum Nutrition Gold Standard Whey lives up to the label claim on both taste & quality! With Whey Protein Isolates as the main source of protein you know just what you are getting when you buy ON Whey Protein. With all of the benefits from Whey Protein Isolates with none of the drawbacks of other proteins like fat, cholesterol, & lactose! Enjoy the best tasting protein at discount prices! This 5 Pound Size with 80 Servings is a very cost effective whey protein isolate!
Benefits
- Whey Protein Isolate
- High Pure Protein Percentage
- HydroWhey Peptides-Fastest Whey Protein
- Whey Protein Microfractions
- 5 grams of Branched Chain Amino Acids (BCAAs)
- Over 4 grams of Glutamine
- Easily Mixed No Clumps or Grit
- 80 Servings
- 24g of Protein Per Serving
Optimum Nutrition Gold Standard Whey Reviews
Bryant Torres
This is probably the best protein on the market today. It tastes delicious and it's very effective. It has added BCAAs for recovery and you get a lot of servings. The only problem is that it's a little bit pricey, but sometimes you have to waste a few more dollars to get the most out of your protein
Boone
Whey Protein Gold is a great Buy and awesome results! I've dropped 17 Pounds in 2 weeks using this along with Casein as a inbetween meal substitute. Amazing boost in recovery and endurance.
Jon
Optimum Nutrition 100% Whey Protein Gold is HANDS DOWN BEST PROTEIN EVER! Extreme Milk Chocolate = bomb flavor! I love this stuff and you can never go wrong with an ON product.
Ingredients
Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Cocoa (Processed With Alkali), Fructose, Lecithin, Natural Flavor
Dosage
Try to consume 1g of Protein per Pound of Goal Bodyweight per Day. Do not use as sole source of nutrition!
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Benefits for Bodybuilding:
- Sustained-Release Protein Blend of Whey, Micellar Casein & Egg White
- Recovery Module featuring Omega-3s & Nucleotides
- Labeling Integrity, i.e. no label dressing
- Six Delicious Flavors Including:Milk Chocolate
- Chocolate-Peanut Butter Cup
- Banana Creme
- Peach Mango
- Vanilla
- Orange Creamsicle
Once you try Trutein, you will never settle for anything less.
What is Trutein Protein Made Of?
40% Whey, 40% Micellar Casein & 20% Egg White
- 23g Protein, 5g BCAAs & 4.6g Glutamine Precursors
To continuously fuel new muscle synthesis - 75mg Omega-3s & 20mg Nucleotide Recovery Module
To reduce inflammation & lower cortisol - 100mg Trusorb Amino Acid Utilization Enzyme Module
To increase amino acid uptake - 2.5g Prebiotic Fiber Blend
To promote digestive health and satiety - 33 Servings
Directions:
Mix 1 scoop Trutein with 6-12 ounces milk or water. When taken post-exercise for recovery purposes, we recommend supplementing Trutein with one serving of natural carbohydrate (e.g. apple, banana, or orange).
Cinnabun Ingredients:
| 2.5 Lbs. | Cinnabun | |
| Serving Size:1Level Scoop | ||
| Servings Per Container33 | ||
| Amount Per Serving | % Daily Value* | |
| Calories | 120 | |
| Calories From Fat | 10 | |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.5g | 2% |
| Cholesterol | 20mg | 7% |
| Sodium | 105mg | 4% |
| Total Carbohydrate | 5g | 2% |
| Dietary Fiber | 2.5g | 10% |
| Sugars | 1g | |
| Protein | 24g | 48% |
| Protease Enzymes | 100mg | ** |
| Vitamin A | 1% | |
| Vitamin C | 1% | |
| Calcium | 22% | |
| Iron | ||
