Glutamine:
Improve Your Body's Ability to Repair and Recover after Training

Glutamine is the most abundant non-essential amino acid (protein building block) formed by the body under normal conditions through proper nutrition and is found circulating in blood as well as in skeletal muscle tissue in high concentrations.  It is considered non-essential because it can be derived from glutamic acid, another amino acid, within the body. 

Both amino acids can be found in cabbage and beets as well as most protein-rich foods such as beef, chicken, fish, beans, and dairy products. 

The body uses glutamine to maintain muscle mass, improve mental function, and to control blood sugar levels.  Glutamine provides a vital energy source for the intestines where it helps maintain hydration, fuels the cells in the intestines that clear body waste, and strengthens the mucosal lining of the gut.  By nourishing these cells, glutamine maintains the integrity of the GI tract where about 80% of the immune system lives.  As a result, glutamine also plays a key role in maintaining the strength and vitality of the immune system.                            
                            
If the body experiences stress or trauma during periods of intense exercise, malnutrition, injury, illness, or disease, the demand for glutamine increases and the body may draw glutamine away from the muscles in order to bolster the immune system or prevent blood sugar reactions. 

If the body cannot produce sufficient quantities of glutamine in response to stress or trauma, this deficiency could lead to a compromised immune system and a longer recovery period.  In these circumstances, glutamine can become “conditionally essential” which means that to prevent glutamine deficiency and adrenal exhaustion, additional glutamine must be obtained from either a supplement or by increasing dietary sources of glutamic acid (which converts into glutamine), or by doing both. 

The amount we get from our regular diet makes up only 4-8% of our food protein – a higher percentage would be more beneficial.  Supplementation with glutamine can reduce repair time of muscle tissue after a workout.  This in turn can increase overall muscle mass of the body and reduce the occurrence of muscle breakdown (catabolism).

Glutamine also supports production and absorption of growth hormone, indirectly supporting an overall more youthful state of being.  As a vital source of energy for the central nervous system, glutamine is also essential for the production of neurotransmitters in the brain.  As a result, glutamine supports cognitive functioning by increasing energy and decreasing feelings of fatigue.

The average dose is 5 grams per serving, 2-4 times daily, to be consumed in the post-workout shake as well as in the mid-morning, mid-afternoon, and before-bedtime shake.  When added to a liquid, it must be consumed within an hour to prevent degradation.  Glutamine is highly soluble and virtually tasteless.     

No reported adverse effects have been attributed to short-term supplementation at less than 30 grams per day, but supplemental glutamine may increase firmness of stool.

It is contraindicated for those with severe liver disease, Reye’s syndrome, or renal failure.  Supplementation with glutamine is not advised for those with diabetes, those who are sensitive to MSG, and those with epilepsy or bipolar disorder.