Glutamine is an important amino acid that is often overlooked by athletes. In this article you will read what Glutamine is and why it is so important when you do strength sports.

Glutamine is one of the 20 amino acids found in dietary proteins. It is the most abundant amino acid in the bloodstream, making up 30-35% of amino acid nitrogen in the blood. It is also found in large amounts in muscle tissue (over 60%). It is an essential amino acid, as your body uses it in large quantities. Glutamine can be found in both animal and plant proteins, but is also available as a supplement. It is important to know that the majority of people do not get enough glutamine from food alone. Therefore, taking supplements in addition to your diet is an excellent way to boost the immune system and fight infection and disease. It also promotes protein synthesis and helps naturally balance pH levels. Glutamine limits muscle loss during illness or other catabolic states.

Supplementing with Glutamine

Glutamine is best taken with breakfast, before bed and before/during your workout. Take it in combination with B vitamin rich food or a  vitamin B complex  supplement, vitamin B12 plays an important role in this as it ensures the build-up of glutamine in the body. Maintain a daily total intake of 30gr, here you take 10gr with breakfast, 5gr pre workout, 5gr during your workout and 10gr before you go to sleep with a meal.

Benefits of Glutamine 

1. IMPROVES GASTROINTESTINAL HEALTH

Glutamine works well for digestive problems such as irritable bowel syndrome (IBS), Crohn's disease, ulcerative colitis, diverticulosis, diverticulitis, leaky gut or any of the problems associated with leaky gut (joint pain, rosacea). Because glutamine is an essential amino acid for intestinal repair, you need it regularly.

2. HELPS WITH LEAKY GUT AND ULCERS

There are millions of people who struggle with a condition called leaky gut syndrome. This is one of the leading causes of autoimmune diseases. A leaky gut can cause thyroid problems like Hashimoto’s disease, arthritis, skin problems like psoriasis, and other serious health issues. A study published in the medical journal Lancet looked at 20 hospital patients and found that Glutamine supplementation reduced intestinal permeability. An animal study published in the British Journal of Surgery found that Glutamine is beneficial for ulcerative colitis and inflammatory bowel disease. It can also help heal ulcers by protecting against further damage and offers a healthier natural alternative to antibiotics for treating stomach ulcers. If you are unsure whether or not you have leaky gut,  take a leak test . If you do appear to have leaky gut, Glutamine is the amino acid you need to help heal and repair it.

3. IMPROVES BRAIN HEALTH

Glutamine is a precursor to the neurotransmitter glutamate in the brain and is key to improving brain health. Disruption of the glutamine-glutamate cycle can cause a variety of brain problems including Reye's syndrome, epilepsy, bipolar disorder, schizophrenia, anxiety, depression, and alcohol addiction. Glutamine may also help slow the aging of the brain. Mitochondrial dysfunction causes abnormal increases in the neurotransmitter glutamate and puts the brain at risk for developing any of the above problems.

4. HELPS IBS AND DIARRHEA

Glutamine helps IBS and diarrhea by balancing mucus production resulting in healthy bowel movements. If you have Hashimoto's or an underactive thyroid this should be part of your hypothyroidism diet. If you suffer from IBS symptoms such as constant diarrhea or ulcers this should be part of your diet.  

5. PROMOTES MUSCLE GROWTH AND REDUCES MUSCLE LOSS

During intense training our body becomes stressed and our muscles and tendons need more glutamine. After intense training these levels can drop by 50% and plasma levels by 30%! In this state the body may want to pull protein from muscle tissue to create energy instead of carbohydrates, this is prevented by using Glutamine. By supplementing it, muscle tissue can handle more, which increases strength and skeletal muscle recovers faster. A study found that supplementing with glutamine makes it possible to recover faster after intense resistance training because it improves muscle hydration. This helps the muscle recovery process and shortens recovery time, which is why supplementation is not only common for bodybuilders/strength athletes, but also for endurance athletes. Replenishing glutamine levels in your body after intense training can take up to 5 days, which is why it is important to take it regularly if you train intensively.

6. IMPROVES ATHLETIC PERFORMANCE AND ENDURANCE RECOVERY

One of Glutamine’s most important roles in the body is to aid in detoxification by cleansing the body of high levels of ammonia. It acts as a buffer, converting excess ammonia into other amino acids, amino sugars and urea. When you exercise for about an hour, glutamine levels in the body can decrease by 40%. This can lead to a poor immune system, which can negatively impact your workouts and even lead to overtraining.

7. BURNS FAT AND HELPS DIABETES

Research has shown that HGH levels increased by nearly 400% after glutamine supplementation. This hormonal response leads to an increase in resting metabolic rate and improves the afterburn effect or EPOC after your workout. This afterburn effect is essential for fat burning, weight loss, and lean muscle building. It also burns fat and builds lean muscle by suppressing insulin levels and stabilizing blood glucose. In several studies, six weeks of supplementation with 30 grams of glutamine powder per day significantly improved some cardiovascular risk factors as well as body composition in patients with type 2 diabetes. For this reason, it may also benefit diabetics and those with sugar and carb cravings.

• Bone broth
• Whey
• Casein
• Spirulina
• Chinese cabbage
• cottage cheese
• asparagus
• Wild salmon
• Turkey
• deer

In our assortment you will find a wide range of Glutamine supplements. See our products here :