Glutamine, or L-glutamine, is one of the most common amino acids in our body and is the one that the body needs the most of all amino acids. The body can produce it itself, but its need may increase, for example, due to intense physical exertion, illness or stress.
Article content:
What is glutamine?
What are the benefits of L-glutamine?
L-glutamate side effects
Glutamate use and dosage
Best glutamine supplements
What is glutamine?
Glutamine is an important building block of proteins and is especially needed by cells that require a lot of energy to function, such as the intestines, brain and muscles. Glutamine helps, among other things, to maintain the growth and repair of muscle tissue and promotes muscle recovery and endurance. It can also be a great help for digestive problems.
As a supplement, glutamine can be used to enhance athletic performance because it can help reduce muscle fatigue and improve performance. It has also been shown to reduce muscle and joint pain. Glutamine has also been shown to be beneficial in treating inflammatory bowel disease and other digestive problems, for example.
Sources of glutamine include meat, fish, eggs, dairy products, legumes, nuts and seeds. Glutamine can be purchased as a supplement, for example in powder form or in capsules. It is important to remember that high doses of glutamine can cause side effects such as diarrhea, stomach pain and headaches, so it is worth reading the dosage instructions carefully.
What are the benefits of L-glutamine?
Glutamine is an important amino acid that has several beneficial effects in the body. Here are some of the benefits of glutamine:
- Promotes muscle growth and repair: Glutamine is important in protein synthesis, which promotes muscle growth and repair. Glutamine is a great supplement for those who train hard, especially those who go to the gym.
- Improves performance: Glutamine can help reduce muscle fatigue and improve performance. It can also help increase endurance and speed recovery from exercise.
- Strengthens the immune system: Glutamine is an important amino acid for immune system cells. It can help strengthen the immune system and prevent infections and diseases.
- Promotes gut health : Glutamine is an essential amino acid for intestinal cells. It can help maintain gut health, improve intestinal mucosal health, and prevent intestinal inflammation. Glutamine supplementation may reduce intestinal permeability, which has been observed in IBS patients. Glutamine may therefore be helpful in irritable bowel syndrome.
- Reduces stress: Glutamine can help reduce stress and anxiety. It can also help improve mood and promote sleep quality.
Glutamine can be obtained from foods such as meat, fish, eggs, dairy products, legumes, nuts and seeds. It is also available as a supplement in powder or capsule form. However, it is important to follow the dosage instructions, as high doses of glutamine can cause side effects such as diarrhea, stomach pain and headaches.
Side effects of L-glutamine
Glutamine is generally a safe amino acid, but consuming large doses may cause side effects. Here are some possible side effects of glutamine:
- Stomach upset: High doses of glutamine can cause stomach upset, such as diarrhea, nausea, and stomach pain. Some people may also experience heartburn.
- Headaches: Some people have reported headaches after taking glutamine. This may be because glutamine affects the nervous system and can increase brain activity.
- Excessive protein synthesis: Excessive protein synthesis can cause muscle stiffness and pain, and can also strain the kidneys. Those taking glutamine should follow dosage guidelines and avoid overdose.
- Dizziness: Some people may experience dizziness after taking glutamine. This may be due to the drop in blood sugar that can occur when the body uses glutamine as an energy source.
It is also important to note that the effects of glutamine on pregnant women, nursing mothers, and children have not been adequately studied. In these cases, glutamine should be avoided or used with caution and under the guidance of a doctor. If you have a medical condition or are taking medication, always talk to your doctor before using glutamine.
Glutamannin use and dosage
Glutamine can be taken as a supplement in powder or capsule form. The dosage depends on the person’s goals and weight. The generally recommended dosage is around 5-10 grams per day, but some athletes and bodybuilders may need higher doses.
Glutamine powder can be mixed with water, juice, or a protein shake and consumed before or after a workout. Glutamine capsules can be taken with water or juice, and can be taken with meals.
It is important to remember that glutamine is only a supplement and is not a substitute for a healthy diet. Using glutamine, combined with a healthy diet and regular exercise, can help improve exercise endurance, reduce muscle soreness, and promote muscle growth.
Best Glutamine Supplements
There are many good glutamine supplements on the market from different manufacturers. Here are a few examples of popular and high-quality glutamine products:
*Optimum Nutrition Glutamine Powder
Optimum Nutrition is one of the most popular supplement brands and their glutamine powder is highly regarded. The powder contains 5 grams of L-glutamine per serving and contains no artificial flavors or sweeteners.
- 1 serving contains 5 g of L-glutamine
- Recommended serving size: Mix 1 scoop (5 g) with water or protein powder after training and drink immediately.
Star Nutrition’s L-glutamine is a high-quality glutamine product that has received great feedback from users. This is an absolute must-have amino acid for hard-training athletes!
- The package (400 g) yields approximately 80 servings.
- Dosage: Mix 5 g (approx. 1.5 tsp) of powder into water or other beverage. Consume 2-4 times a day.
SmartSupps L-GLUTAMINE contains 100% high-quality L-Glutamine.
- The package (1000g) yields approximately 200 servings.
- 5500 mg L-glutamine / serving.
- Recommended daily dose: Take 1.5 scoops (5 g) 2-3 times a day (total 10-15 g) on an empty stomach. Mix with water
*Elit Nutrition BCAA 4:1:1 + L-Glutamine
BCAA 4:1:1 + L-glutamine is a high-quality and great-tasting amino acid supplement from Elit Nutrition. It is available in many different flavors.
- One serving contains 10.5 g of amino acids, of which 7.5 g are BCAAs (L-leucine, L-isoleucine, L-valine) and 3 g are L-glutamine.
- Recommended dosage: 1-2 servings in a choice of water during training and divided throughout the day as needed. 1 serving equals 1 scoop of powder.
- Awarded as Sweden’s best BCAA
These are just a few examples of high-quality glutamine supplements. It is important to remember that not all products are suitable for everyone, and it is a good idea to consult a healthcare professional before using a supplement.