Looking to recover faster after working out? Want to get bigger and stronger? Then you should start taking glutamine. Along with protein and creatine, l-glutamine is one of the key supplements in bodybuilding. This essential amino acid supports muscle repair, boosts your immune system, and promotes lean muscle growth. It also increases protein synthesis and has beneficial effects on digestion.
Is L-Glutamine Really Necessary?
L-glutamine is the most abundant amino acid in your body. It plays a key role in muscle building and repair, protein synthesis, metabolism, cellular energy, digestion, immunity, and many anabolic processes. This naturally occurring compound can be found in a variety of foods, or taken from supplements. The best dietary sources of glutamine include fish, chicken, beef, milk, eggs, dairy products, spinach, beans, beets, and cabbage.
Many companies are selling glutamine in the form of powder, liquid, or tablets. Millions of athletes and bodybuilders worldwide use this supplement every day. L-glutamine is also recommended for treating irritable bowel syndrome, nerve pain, muscle and joint pain, insomnia, anxiety, depression, Crohn’s disease, ulcerative colitis, and stomach ulcers. Due to its anti-catabolic properties, this amino acid is being used in the treatment of HIV (AIDS).
The Benefits of L-Glutamine on Sports Performance
A large number of studies have shown the benefits of glutamine on sports performance. This amino acid can be found in most protein powders and bodybuilding supplements. Daily intake of glutamine helps preserve muscle mass, prevents catabolism, and improves recovery time between workouts. It also supports the immune function and improves physical performance in athletes. Glutamine naturally increases growth hormone levels in your body only 90 minutes after ingestion, which is quite amazing.
Which is the recommended daily dose?
I take around 10g of L-glutamine in my post workout shake, together with 5g of creatine and 2 scoops of hydrolysed whey proteins.
Yes 10g is about right