What is Glutamine and Why Use It?

Glutamine is the most abundant amino acid in the muscles. 61% of the skeletal muscles consist of glutamine. Glutamine is composed of 19% nitrogen. During intense exercise, your body's glutamine levels are considerably reduced. This causes a decrease in force. At the same time, your recovery time may be longer. It takes about 6 days for the glutamine levels to return to normal.

Glutamine Researches

In two separate studies at Louisiana State University (LSU), researchers found that 2 grams of glutamine intake increased bicarbonate levels over 90 minutes. Taking glutamine before exercise helps increase your bicarbonate stocks and contributes to better tolerability of high lactic acid levels caused by heavy training. This means you can get more reps per set.

The same university study found that growth hormone (GH) levels also increased after 90 minutes of digestion of glutamine supplements.

Amount of Glutamine

Try to take glutamine with carbohydrate-containing meals and snacks to support the use of glucose. Training days are recommended before or during exercise days. When you do not exercise, glutamine intake is important to ensure the plasma glutamine concentration. Although it may vary according to the individual and the target, the general recommendation is about 1-6 grams of glutamine per day. However, it is useful to ask your trainer or specialist after you have made the measurement and progress.