One of the most Important Supplements you’re not taking seriously enough!!
The amino acid GLUTAMINE!!
What is Glutamine?Â
Â Glutamine is an amino acid. Amino acids are the building blocks to
protein. Glutamine is not just any amino acid, it is the most
abundant amino acid in our body – and highly concentrated in our
muscles. Glutamine has recently been re-classified as a
conditionally essential amino acid. This means that while the body
can make glutamine, there are times when the body’s need for
glutamine is greater than its ability to produce glutamine.
What can Glutamine do for me?Â
Studies have shown that glutamine supplementation can do the
Â· Increase Protein synthesis (which leads to increased muscle mass)
Â· Increase nitrogen retention
Â· Decrease muscle breakdown
Â· Decrease recovery time needed after a workout
Â· Enhance immune functions
How does Glutamine produce all these positive effects?Â
In order to answer this question we first need to review how our
body builds muscles. The key to building muscle mass is protein
metabolism (to learn more about protein click here). Interestingly,
our body does not make muscles while we workout, it is during the
recovery time after we workout that muscles are made.
Our body goesÂ through a constant cycle of catabolism and anabolism.
Or, inÂ simpler terms – we are constantly going through cycles of protein
synthesis and protein breakdown (remember, protein is the building
block for muscles). During the stage of muscle catabolism we lose
nitrogen and glutamine is stripped from our muscles. You see, our
body needs glutamine for many other critical functions such as the
immune system, and these functions take precedence over the
building of muscles. Without any glutamine in the muscles we can
not build muscle mass and in fact the muscles can start to
The more stress our body is under the more glutamine that is pulled
away from the muscles. And guess what- working out puts a lot of
stress on the muscles. Ironically, when we work out we are really
putting our body into a catabolic state and losing the glutamine
that is essential to protein synthesis (which is how muscles are
Now, if we supplement our body with glutamine before an
intense workout we allow our body to keep a high supply of
glutamine in the muscles and stop the muscle catabolism. This means
the body can use the glutamine in the muscles to synthesize protein
and build muscle mass.
In addition, because there is enough
glutamine for the whole body – the other critical functions such as
the immune system have enough glutamine to perform their necessary
An interesting side note, for years high levels of glutamine have
been used in Emergency Rooms for patients that have been involved
in a high trauma accident. When a person is in a car accident,
their body is put into a stressful situation and begins to enter a
The muscles start to breakdown as the body quickly
starts to pull glutamine from the muscles to deal with other more
serious problems. Doctors have found that giving patients a high
dosage of glutamine is very effective in preventing the muscle
breakdown. To a much smaller scale the same theory holds true when
you work out – if you keep a high level of free glutamine, your
body will not need to pull glutamine out of the muscles when the
Â Who should take glutamine supplements?
Â If you perform any type of serious workout you should consider
taking a glutamine supplement. In addition, if you are going
through any type of stressful event or just trying to fight off the
cold or flu – glutamine can be very helpful.
The following people should NOT take glutamine:
Â – People with kidney problems
– People with cirrhosis of the liver
– People with Reye’s syndrome
– Pregnant women
– Women who are breast feeding
If you are on any medications or have a medical condition, you
should always consult with your Doctor before taking any dietary
How much glutamine should I take?Â
The amount of Glutamine you take really depends on the amount you
work out and your diet. Glutamine is found in raw parsley and
spinach – so if you eat a lot of these foods you don’t need as much
glutamine. We recommend that you take between 5 – 10 grams per day.
Other people say to take 20-25 grams a day, but we think it makes
sense to start with a low amount such as 5 grams and then adjust
higher if you feel it is necessary.
Can I take glutamine with other sports supplements?Â
Â Yes. We recommend taking a combination of glutamine, creatine and
whey protein. These three supplements really work well together to
increase muscle mass and speed recovery time. Think of it this way
– creatine gives you the energy to build muscle mass and glutamine
and whey protein give the raw materials to make the muscles.
Is glutamine a safe supplement?Â
Â Yes. Glutamine is the most abundant amino acid in our body – so we
all live with a great deal of glutamine already in our system.
Unlike other sports supplements, glutamine does not play with the
hormone levels in our body. As long as you stay within the
recommended dosage, there should not be any negative side effects
to glutamine supplementation for body building
How to take Glutamine
To start follow the directions below
For men I recommend 5 grams (approx 1tsp) post workout and 5 grams just before bed.
For women I recommend 2.5 grams (approx 1/2 a tsp) Â post workout and 2.5 grams just before bed.
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