L-glutamine is the most abundant amino acid in the bloodstream and makes up 30–35 percent of the amino acid nitrogen in your blood. It’s actually known as a conditionally essential amino acid because your body uses it in large amounts. It refers to the amino acid becoming essential when the individual faces disease or specifically muscle wasting, which can happen in the course of certain diseases or even physical trauma. It also becomes a conditionally essential nutrient during certain catabolic states, including after bone marrow transplantation. Amazingly, around 60 percent of your skeletal muscle is made up of glutamine – and supplementing with this amino acid can aid protein synthesis and help naturally balance your pH levels.
Promotes muscle growth and decreases muscle wasting: whether your goal is to increase athletic performance, boost metabolism, improve recovery or even build muscle, research shows that L-glutamine can significantly aid your efforts. During an intense workout, your body becomes stressed and your muscles and tendons require more glutamine than the amount supplied by a normal diet. Replenishing glutamine levels after an intense session could take up to five days, so it is important to take it on a regular basis if you are doing intense exercise. Some bodybuilders say that glutamine works best when combined with certain brained chain amino acids (BCAAs), especially leucine. Others consume it post-workout with creatine in order to try to improve muscle recovery and restore the body’s energy stores.
A Fuel for Gut Cell Growth and Digestive Functions: glutamine is one of the three major sources of fuel (the other two being glutamate and aspartate) for cells in the small intestine. In the gut, glutamine is needed for cellular production and cell growth, and to assist in the absorption and transport of nutrients.
Prevents and Repairs Leaky Gut: in rats, glutamine supplementation prior to radiation reduced the incidences of leaky gut. Seven out of the eight rats that didn’t receive glutamine in their diet had leaky guts (increased intestinal permeability), whereas all of the rats that did receive glutamine had intact guts.
Reduces Food Sensitivity Reactions: a 2004 study found that L-glutamine benefits the body by regulating IgA immune response . IgA attacks bad bacteria and viruses to keep to prevent infections. Secretory IgA (sIgA) is an anti-body that regulates the mucosal membranes of the intestines, respiratory, urinary and reproductive tracts. Poorly regulated sIgA responses are associated with food sensitivities and allergies. Glutamine plays an important role in regulating and modulating sIgA to keep the immune system strong and reduce food sensitivity reactions. Another study published in the journal of Clinical Immunology found that glutamine normalizes the effects of both the Th1 and TH2 immune response that stimulates inflammatory cytokines . This demonstrates the ability of L-glutamine to balance and modulate the immune system to reduce inflammatory activity and promote an anti-inflammatory environment.
Surgery recovery: It is suggested that some surgery patients, especially those undergoing abdominal operations, may recover more quickly and comfortably when taking l-glutamine supplements. Hospitals across Europe may also provide l-glutamine to all trauma patients.
Promotes Brain Health: glutamate is an important neurotransmitter in the brain, and glutamine helps regulate the glutamate-glutamine cycle (which is an important brain function). A disruption in this cycle can lead to serious brain ailments like epilepsy, anxiety, stress, depression, and even alcohol addiction.
Typically, the best dosage is an ingestion between 2 to 5 grams twice daily, and up to 10 grams daily for serious power athletes. Although the effects of excess glutamine rarely cause problems, if you are taking oral glutamine long-term, it’s a good idea to also supplement with B vitamins. This especially applies to vitamin B12, which controls glutamine buildup in the body.
Best L- Glutamine Sources:
1) Bone Broth and Organic Bone Broth Collagen Protein
2) Grass-fed Whey Protein
3) Grass-fed Raw Dairy
4) Grass-fed beef/Bison
10) Organic poultry