Your body produces glutamine on its own. This amino acid is found in over 61 percent of the skeletal muscle. Exercise and daily activities reduce glutamine levels in your system. Thus, it makes sense to take glutamine supplements.
These products accelerate recovery from training, increase protein synthesis, and prevent muscle breakdown. They also keep your immune system strong and boost physical performance.
Let's take a quick look at l-glutamine and how it can benefit your fitness performance:
What Is L-Glutamine?
Glutamine is a conditionally essential amino acid that occurs in the human body. It can be also obtained from food and supplements. Athletes and bodybuilders take glutamine to build muscle and recover faster from exercise. This compound minimizes muscle loss and promotes digestive health.
Most people are not aware that glutamine is the most abundant amino acid in the muscles. In healthy individuals, it can be produced in sufficient amounts. However, its levels drop under certain circumstances, such as overtraining, illness, or infections.
Athletes have higher glutamine requirements compared to the average population. Glutamine supplements help them reach peak performance and prevent catabolism. This amino performs several key functions:
Every cell and tissue in your body needs glutamine to work properly. This compound plays a key role in brain function, digestion, and athletic performance. Even the slightest deficiency can affect your health and well-being.
Glutamine and Fitness Performance
Now you might wonder what glutamine can do for you. First of all, it decreases recovery time and helps your body heal itself. Secondly, it increases growth hormone levels in the bloodstream, leading to fat loss and muscle growth. This amino acid also helps preserve lean muscle, which is crucial for those who are cutting or recovering from illness.
Glutamine can take your workouts to the next level. Due to its muscle-building properties, it helps you get leaner and stronger. Moreover, it increases hydration levels in the body and enhances cell volume.
According to science, this amino acid reduces exercise-induced stress. When you're training hard or for too long, your immune system suffers.
For instance, endurance athletes are often at risk of catching flu, colds, and other diseases for several days following a competition. Due to its immunostimulatory effects, glutamine improves your natural defenses and lowers the risk of infections.
Studies have also found that glutamine elevates glutathione production in the body. Also referred as the master antioxidant, glutathione fights inflammation and scavenges oxidative stress. It also boosts immunity, slows down aging, and promotes mental function. When produced in optimum amounts, it supports the formation of new cells and inhibits tumor growth.
Supplementing with glutamine can also help you slim down. This amino acid promotes an anabolic environment that makes fat loss easier. Its slimming power is due to the increase in growth hormone (GH) production. Additionally, it suppresses hunger and cravings.
In a four-week study, subjects who took protein and glutamine without changing their diet experienced a greater reduction in waist circumference and body weight compared to those who only took protein. Their insulin response and glucose metabolism were improved too.
Another study has found that obese and overweight adults taking glutamine supplements showed positive changes in gut bacteria. Body weight and gut health are strongly connected. Certain bacteria strains living in your gut help break down food, increase metabolism, and aid in weight loss.
This amino acid also helps your kidneys and liver flush out toxins. A toxic body can not break down fat and glucose properly. With glutamine, you'll shed those pesky pounds and build lean muscle.
If you have a sweet tooth, this supplement can help. Because of its hypoglycemic properties, it curbs sugar and alcohol cravings. Moreover, your brain can use it as a source of energy. This explains why Dr. Atkins recommended glutamine during the first phase of the diet he created. To reap the benefits, take one or two grams of this amino acid daily.
Due to its ability to effects on muscle growth and recovery, glutamine makes you stronger. You'll lift heavier weights, complete more sets, and last longer in the gym without feeling tired. On top of that, you'll have steady energy throughout the day. This supplement keeps your blood sugar levels stable and prevents insulin spikes.
How to Add More Glutamine to Your Diet
As we have mentioned earlier, glutamine can be obtained through diet and supplementation. Most foods that are high in protein contain this amino acid. The best dietary sources include:
Even if you're a vegan or vegetarian, it should be easy to get more glutamine in your diet. Also, you can use glutamine supplements or protein shakes.
A good example is CLICK ACTIVE. This "wow" tasting caffinate protein drink offers large doses of glutamine and BCAAs. Each serving provides 25 grams of quality protein, 4.4 milligrams of glutamic acid, 1.4 milligrams of valine, and 2.5 milligrams of l-leucine. These amino acids will fuel your muscles and help them recover in no time.
CLICK ACTIVE tastes just like coffee or even better! It's made with premium espresso coffee to give you the energy needed for a challenging workout. Since it contains no sugar, artificial flavors, or synthetic dye, it fits perfectly into your clean eating plan.
Have you ever tried glutamine? What was it like? We want to hear your story!
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