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Benefits of Glutamine and its Side Effects
What is Glutamine?
Glutamine is a non-essential amino acid i.e. it can be made from other amino acids in your body. It makes up more than half of your body's amino acid pool and 5-7% of its muscle protein, and it can be broken down to supply energy during intense training. It also fuels your immune system : when your immune system is stressed or during periods of intense training, your body's glutamine needs to be increased. Under these circumstances, the rate of production cannot keep up with requirements and so blood levels of glutamine fall. Extra glutamine is then released from the muscles, so your muscles become catabolic, despite continued training. Glutamine release and muscle breakdown increase when muscle glycogen levels are low - for instance, if you are on a calorie-restricted diet or if you over train. Glutamine supplementation may therefore offset muscle breakdown and conserve muscle tissue during periods of intense training or dieting, and also boost the immune system.
Does Glutamine work?
It is possible that glutamine supplements may help preserve muscle mass and support your immune system during periods of particularly intense training. Studies at Oxford University have found that taking L glutamine supplements immediately after hard training reduced the risk of upper respiratory tract infection. However, L glutamine won't increase your strength, muscle size or performance. Don't bother taking it if you are eating normally - it's only likely to benefit you if you are dieting and undergoing intense training.
L Glutamine Dosage and Supplementaion
Doses of 5-7 g have been used in the studies equivalent to 100 mg glutamine/kg body weight. Take L glutamine within two hours after training, either in your post-workout drink or as a separate supplement. In fact, many reputable brands of meal replacement products and protein supplements contain added glutamine, making a separate supplementation unnecessary.
Are there any side effects of L Glutamine?
No side effects have been found in L glutamine. Since L glutamine is made in your body, high doses of supplements would simply cause your body to make less of it.
Other important supplements are :-
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