Want to know what glutamine is and whether it can really help with your training goals? We break down everything you need to know about l-glutamine in this bite-sized nutrition video.
Performance nutritionist, Ed Whittaker, is back with another video to make sport supplements simple. He explains exactly what glutamine is, how it works, and why it could be a useful addition to your fitness routine.
Spoiler: it’s all about the recovery.
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What Is L-Glutamine? Glutamine Benefits & Why You Should Take It | Myprotein
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References:
1. Lenders et al. 2009. Evaluation of a novel food composition database that includes glutamine and other amino acids derived from gene sequencing data.
2. Sufit et al. 2012. Pharmacologically dosed oral glutamine reduces myocardial injury in patients undergoing cardiac surgery: a randomized pilot feasibility trial.
3. Cury‐boaventura et al. 2008. Effects of exercise on leukocyte death: prevention by hydrolyzed whey protein enriched with glutamine dipeptide.
4. Botell et al. 1999. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise.
5. Kozjek et al 2011. Oral glutamine supplementation during preoperative
radiochemotherapy in patients with rectal cancer: a randomised double blinded, placebo controlled pilot study.
6. Candow et al. 2001. Effect of glutamine supplementation combined with resistance training in young adults.
7. Legault et al 2015. The Influence of Oral L‐Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise.
8. Street et al 2011. Glutamine supplementation in recovery from eccentric exercise attenuates strength loss and muscle soreness.
so are the bodybuilders right will glutamine give you the edge that you’re missing in this video i’m going to run through exactly what l-glutamine is how it works and whether it’s worth taking hey guys i’m ed whittaker performance nutritionist and fat loss and muscle building experts this is the channel that brings you all you need to know info on how to fuel your body and train to be your strongest self so what is glutamine it’s a non-essential amino acid that occurs naturally in proteins like eggs meat whey and casein although non-essential it’s still needed within a protein to make it complete and complete proteins are needed for muscle gain and recovery your immune system also prefers it as a fuel source because it breaks down quicker than glycogen glycogen is carbs broken down into the simplest form for storage and to be used as energy now why take it glutamine is often touted as a muscle builder this is actually only the case for people in a diseased state where they’re more susceptible to weight loss however glutamine has been shown to aid recovery by reducing muscle soreness and increasing glycogen replenishment which means more energy to your muscles if we can recover quicker we can train more regularly which in the long run could equal more muscle studies have also shown that glutamine improves the immune system after endurance training that’s two hours or longer which could help you to be healthier allowing you to train more now let’s take a look at a few studies a study by botel in 1999 showed that when glutamine was mixed with carbohydrate taken after a workout there was more of an increase in glycogen storage versus glutamine on its own carbohydrates on its own and a placebo increased glycogen storage could mean that you can train again harder and quicker without lagging energy levels in 2011 there was a study by street that showed lower muscle soreness levels after training when taking glutamine the dose was 0.3 grams of glutamine per kilo of body weight lastly the same dose as the street study won by le gult in 2015 showed an increase in recovery rates and reduced muscle soreness over 72 hours despite there being many studies that confirmed the positive effects of supplementing with glutamine it still needs more research to conclusively confirm the effects but so far so good so how much glutamine should you take you should be taking at least .3 grams of glutamine per kilo of body weight per day it’s also needed alongside other amino acids to stimulate muscle growth so if you’re veggie or if you’re not getting enough protein in your diet supplementing with this is a must when you’re buying your supplement either tablets or powder form is fine whatever you find easiest to sum up glutamine won’t help you build muscle but it can aid recovery and the quicker you can recover the quicker you can get back into the gym and the harder you can train i hope that answered your questions as always if you have any more let me know in the comments below and remember to like and subscribe to my protein youtube channel for more great evidence-based nutrition info
