Living Strong

Glutamine: The Anti Catabolic Amino

Along with Whey Protein Powder and Creatine, Glutamine is a sport supplement that is highly recommended for anyone wanting to increase their lean muscle mass and decrease fat.

What is Glutamine?

Glutamine is the most abundant naturally occurring, non-essential amino acid in the human body – it makes up 61% of all the amino acids in the body, and can be found in the blood, the muscles, the gut, the brain and the liver.[1]

Glutamine (or L-Glutamine) is found in a number of foods including meat, fish, eggs, dairy, beans and some vegetables. It is a major source of energy, and performs a variety of essential functions, including playing a vital role in the immune system.

Most dietary Glutamine is derived from the salt form of Glutamic Acid, which converts to Glutamine with the action of the enzyme Glutamine Synthetase. However the supplemental form of a good Glutamine is made from fermented cornstarch or corn syrup.

What does Glutamine do?

Glutamine supplementation not only stimulates immune function, but decreases inflammation and protects muscle cells from the damage caused by hard workouts.[2] Glutamine helps to support the immune system by keeping the health of the gastrointestinal tract high which has the greatest effect on positive immune functions.[3]^,[4],[5],

Increases Nitrogen

Its structure contains two nitrogen atoms which make it the primary transporter of nitrogen, as it transports 35% of the nitrogen that gets into the muscle cell, which can equate to anabolic muscle growth. But let’s not jump the gun just yet!

Anti-Catabolic & Immune Boosting

Following an intense workout, Glutamine levels in the body can fall by as much as 50% and remain low until recovery is completed. This is because an intense workout will take nitrogen carrying Glutamine from muscle tissue and use it to help with recovery and immune function. This fall in Glutamine creates a catabolic environment for muscle tissue.

Increased Protein Synthesis

Therefore by taking a pre and post workout Glutamine supplement, athletes and body builders can minimize the breakdown of the Glutamine already present in the muscle tissue and keep nitrogen levels high which allows for improved protein synthesis.[6]

How Glutamine Really Works

Glutamine only works because it is used to feed the gut and the immune system. This enables the muscle Glutamine to remain high, keeping nitrogen levels and preventing muscle cells from breaking down and going into a catabolic state.[7]

Growth Hormone Release

In addition, research has demonstrated the ability of Glutamine to dramatically increase Human Growth Hormone (HGH) levels – indeed, a meaningful increase was found from as little as 2 grams of free-form L-Glutamine.[8]

Increased Glycogen Uptake

Glutamine taken after exercise can increase the availability of glycogen, thus promoting increased accumulation of muscle glycogen – a key factor in recovery from one workout to the next.[9]^{,[10],[11],[12]}

Gut Health

Finally Glutamine has been shown to contain cleansing properties for the gastrointestinal tract which has been shown to decrease cravings and increase satiety due to it fighting off negative bacteria and preventing harmful pathogens from sticking to your stomach lining.

Which Type of Glutamine?

Although Glutamine intake can be increased through the use of whole foods, it is difficult for many to ingest sufficient amounts, especially at specific times such as pre and post workout. Therefore supplementing with Glutamine is another option.

The main type of supplemental Glutamine on the market is L-Glutamine – it is widely available and the alternative is Glutamine Peptides. The difference between the two is that L-Glutamine is “free form” – it is “free” from being bonded to other amino acids, which makes it less stable. Glutamine Peptides are not “free” as they are bonded to other amino acids with peptide bonds, making them more stable and easier for the body to assimilate. However, despite the many claims made for Glutamine peptides all of the positive research that has been conducted has been with the use of L-Glutamine. What has been worth noting from Glutamine Peptides is that it can cause constipation in some people.[13]

When to Take It

Research suggests that due to its anti-catabolic properties and its ability to accelerate glycogen synthesis, Glutamine is best taken within 20-30 minutes before and after a workout. In addition, many athletes also take a further dosage just before bed.[14] On days that you don’t workout, just can take it first thing in the morning and with your last protein shake of the day.

Conservative Dosage

The recommended conservative dose is 5g. Exceeding this dosage is not recommended by the mainstream as reports of an upset stomach are associated with ingesting large quantities of Glutamine.

There are many people who try 5g per day and state that they feel no difference and then proceed to tell everyone that glutamine doesn’t work. The reality is that at 5g per day the dosage is just too small to notice any considerable benefits. From experience you have to take a minimum of around 15-20g per day for several weeks to see and feel the difference.

Advanced Dosage

Some people can work their way up slowly to taking anywhere between 20-80g per dosage as recommended by Strength Coach, Charles Poliquin who advises his athletes to have this much Glutamine in their post workout shakes to decrease fat, build muscle and increase the lining of the gut so more food can be absorbed.[15] Sounds like he is helping their immune system get a huge boost too! However with this type of dosage needs to be worked up and monitored slowly as upset stomach can occur from as little as 10g.

Personal Recommendations

It is not surprising that a supplement with the potential of Glutamine is frequently combined with other supplements with the hope that it will create a double whammy effect. It is worth noting however, that no combination is supported by any independent research.

Regular consumption of Glutamine pre and post-workout will certainly improve gastrointestinal health and immune function which will keep your muscle cells full of nitrogen allowing your body to fight off the anti catabolic stresses of an intense workout; allowing your body to speed up recovery, increase the release of HGH, increase protein synthesis and therefore lose more fat and build more muscle.[16]^,[17],[18] Just keep your dosage to a level where you are comfortable with seeing the results and not getting any kind of stomach upset.

Despite the many claims made for Glutamine peptides or the various Glutamine “stacks”, all of the positive research that has been conducted has been done with using simple L-Glutamine. Therefore use a 100% pharmaceutical grade pure Glutamine. And if you want to improve on that use a Glutamine that will be absorbed extremely well by the body, such as a 100% Micronised Glutamine. Which we have sourced a fantastic supply of and are able to sell it at the best prices in Australia.

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