Glutamine | What Does It Do And Should You Start Taking It?

April 1, 2023April 4, 2023 Anthony Conigliaro BSc 1089 Views

Glutamine is one of the essential amino acids that our body needs to function properly. It is a non-essential amino acid, meaning our body can produce it on its own. However, certain conditions, such as intense exercise, illness, or injury, may increase the demand for glutamine. In this blog post, we will take a closer look at what glutamine is, why it is important, and how it can benefit our bodies.

What Is Glutamine?

Glutamine is a type of amino acid that is commonly found in our bodies. It is classified as a non-essential amino acid, meaning our body can produce it independently. It is made up of the amino acids glutamic acid and ammonia, which combine to form L-glutamine, the most common form of glutamine found in our body.

Glutamine is a crucial building block of proteins, which are essential for the growth and repair of tissues, including muscle tissues. It is also involved in several metabolic processes, such as glucose production in the liver and the regulation of acid-base balance in the body. Although our body can produce glutamine, certain conditions, such as intense exercise, illness, or injury, can increase the demand for glutamine. During these conditions, our body may be unable to produce enough glutamine to meet the increased demand, leading to a deficiency. In such cases, glutamine supplementation may be necessary to maintain optimal health. (1,2)

But, it’s also naturally found in foods like: (3)

Beef
Tofu
Eggs
Skim milk
White Rice
Corn

L Glutamine Benefits:

In this section, we’ll be going over what glutamine does and the benefits of supplementing with it!

Immune System
Gut And Digestive Health
Muscle Recovery
Heart Health

Glutamine And Your Immune System:

Glutamine plays a significant role in promoting your immunity by fueling immune cells like white blood cells. So naturally, when your body is in a state of sickness or injury, your need for glutamine can increase. However, if the supply of glutamine is lower than your body’s needs, your body may break down protein stores, such as muscle. (3,4,5)

Properties:

1. Anabolic, anticatabolic
2. Stimulates human growth hormone release
3. Acts as an Antioxidant
4. Direct fuel for rapidly dividing cells
5. Immune stimulant
6. Shuttle for ammonia
7. Synthesis for purine and pyrimidines

These properties of glutamine may assist with reducing the risk of wound infection and may improve the healing of wounds. Though it may not dramatically impact the wound on its own. (3)

Glutamine And Gut Health:

Your intestinal health is related to your immune system, aka gut and digestive health. This is probably why you’re here, so let’s start by saying current research does support the claims that glutamine can help with gut health. (6) In case you didn’t know, there are trillions of good bacteria in your intestines that make up your gut flora. As a source of energy for intestinal and immune cells, glutamine can help maintain a barrier between your gut and the rest of your body. This helps protect against leaky gut and other pathogens that can lead to illness or inflammation. Current research also shows that glutamine supplementation not only supports barrier maintenance but also can improve function. (7)

Additionally, research suggests supplementation may benefit gastrointestinal disorders like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). However, alternative studies indicate that these benefits may be limited to remission times, not during flares. (8,9)

Does It Help With Bloating?

As l-glutamine can help with conditions associated with IBD and IBS, it may also help reduce symptoms like: (8,9,10)

Bloating†
Constipation†
Cramping†
etc.

However, more research is necessary to show if supplementing with glutamine can benefit individuals without gastrointestinal disorders.

Muscle Recovery:

One of glutamine’s most famous benefits is as an ergogenic aid. While research on this benefit can contradict, there is research that supports glutamine’s ability to prevent muscle catabolism (breakdown) and reduce muscle soreness. (11,12) However, research does not currently indicate this amino acid can directly promote strength or muscle growth. And several studies suggest that it necessarily boosts performance, despite reducing fatigue. (13)

Heart Health:

New studies are emerging which suggest l glutamine may be beneficial for cardiovascular health and disease. Due to its potent antioxidant and anti-inflammatory properties, glutamine may help reduce risk factors for cardiovascular diseases like hypertension. (14)

Optimum Nutrition:

How To Take Optimum Nutrition Glutamine:

Caps: The manufacturer recommends taking 1-2 capsules 30-45 minutes before workouts and/or immediately after workouts.

Powder: The manufacturer recommends mixing one (1) rounded teaspoon (5g) with 8oz water or your favorite beverage.

Customer Review By Andrew: “This is a great product. I have been taking it for years and feel its helped me maintain my results throughout fitness and health journey.”

AllMax Nutrition:

How To Take AllMax Nutrition Glutamine:

The manufacturer recommends mixing one (1) rounded teaspoon (5g) in water or juice once daily. For training sessions and athletic events, take approximately 30 minutes prior to training and immediately after training to help prevent muscle tissue breakdown and aid muscle recovery. At times when you are not training, mix 1 rounded teaspoon (5g) in water or juice approximately 45-60 minutes prior to meals.

Customer Review By Gilmar: “First time a bought this Allmax Glutamine to help on my recovery. Very happy with the results!”

NOW Foods:

How To Take NOW Foods L-Glutamine (Veg Capsules):

The manufacturer recommends taking one (1) capsule 1 to 3 times daily, preferably between meals. Store in a cool, dry place after opening.

Customer Review By David: “I have more energy, as well as my relief from acid reflux. My sweet craving has also diminished. I’ve been taking L Glutamine for 5 weeks. I will be placing another order.”

Nutrex:

How To Take Nutrex Glutamine Drive:

The manufacturer recommends mixing one (1) scoop with 6-8oz of water or any beverage of your choice. They also suggest taking two (2) servings daily; one in the morning upon rising and one before going to bed. On training days, you may want to take an extra serving following your workout.

Customer Review Gary: “Easy to mix, and great for recovery. A must for any serious lifter, or athlete.”

Glutamine FAQs:

In this section, we’re tackling some of your most frequently asked questions about l glutamine!

Glutamine VS Glutamate
Both glutamine and glutamate belong to the family of amino acids, the “glutamate family.” Where l glutamate is the most abundant free amino acid in the brain, but it is also a non-essential amino acid. This amino acid is the major excitatory neurotransmitter of the central nervous system. Through the synthesis of l glutamine and Kreb’s cycle intermediates, glutamic acid in the brain is formed. Here, glutamate plays a role in many neuronal functions, like synaptic maintenance and plasticity. (15)
Glutamine For Mood?
It’s possible, as some studies suggest, that an increase in the glutamine–glutamate ratio may improve mood and cognition. However, other studies’ results suggest that the accumulation of glutamine in the blood and brain can negatively affect brain function. Ultimately, more research is necessary to understand the relationship between glutamine and cognition/mood. (16,17)
Can It Help With Weight Loss?
A pilot research study’s results suggest that glutamine supplementation may improve insulin sensitivity in sick patients and may enhance glucose metabolism. Similar results were found in a recent study focused on overweight and obese populations. These results do suggest that glutamine supplementation may assist with weight loss. However, more research is necessary to assess whether these results are consistent with alternative groups. (18,19,20)
Should You Stack It With Creatine?
Both creatine and glutamine may assist with muscle recovery and promote performance. However, the studies on glutamine’s effects on muscle growth and performance are not as clear as those with creatine. So while these supplements can be a great stack for some individuals, others may not get to experience all the potential benefits. (21,22)

Supplements With Glutamine:

When it comes to amino acids, you have the fortunate opportunity to get them from a variety of sources. Likewise, glutamine can be supplemented on its own or with other blends. In this section, we’re going to dive into some popular intra and post-workout supplements that feature glutamine.

Blackstone Labs Formula 19
Alani Nu BCAA
Scivation Xtend BCAA
NutraKey BCAA Optima
USP Labs BCAA Supreme

Blackstone Labs Formula 19:

Our first post-workout supplement is Blackstone Lab’s Formula 19. Formula 19 features a recovery carbohydrate formula with four ingredients, including 9 grams of glutamine per serving.

R3 Carbohydrate Blend:

Current research studies support consuming carbohydrates post-workout as a way to replenish muscle glycogen stores. (23)

L-Leucine:

L-Leucine is our first ingredient apart of the branched-chain amino acids trio. This amino may contribute to protein synthesis and muscle repair. (24,25)

Magnesium Glycyl Glutamine:

Magnesium Glycyl-Glutamine can help promote the recovery and anabolic benefits of glutamine with the enhanced metabolic processes from magnesium. (26)

How To Take Blackstone Labs Formula 19:

The manufacturer recommends men mix two (2) scoops in 8-10 oz. of water and take them post-workout on training days. While women mix one (1) scoop in 8-10 oz. of water and take it post-workout on training days.

Customer Review By John: “Keeps me powered up through my workout, great pumps and muscle fullness.”

Alani Nu BCAA:

Our next featured product is Alani Nu BCAA. This formula features a simple 5-gram BCAA formula with only .5 grams of glutamine. Unfortunately, this is lower than most recommendations for glutamine, as it is often supplemented at doses between 5-30 grams. (28)

Isoleucine:

Isoleucine is part of the three branched-chain amino acids (BCAAs). It plays a role in muscle metabolism, including building and repairing muscle. Isoleucine is an essential amino acid, so you need to consume it from food or supplements. The current recommendation of isoleucine for adults is around 13 mg daily. However, for muscle growth, it is common to see isoleucine in a BCAA supplement dosed in a 2:1:1 ratio with leucine and valine. (29,24)

Valine:

Valine is our last of the branched-chain amino acids and our last shared amino acid between the products. And like the other two, valine helps stimulate muscle growth, repair, and energy production. (24,30)

How To Take Alani Nu BCAA:

The manufacturers recommend mixing one (1) scoop per 8-10oz of water. Shake well for the best consistency and flavor. This product is best consumed during exercise or in between meals.

Customer Review By Michele: “Can’t do a workout without this! It’s a game changer. Prevents me from being sore and I have a much better workout! Absolutely love it. And it’s delicious too!”

Scivation Xtend BCAA:

Next, we have Scivation Xtend BCAA, one of our more popular BCAA supplements. This intra-workout supplement features 7 grams of BCAAs and 2.5 grams of glutamine. In addition to these ingredients, Xtend also features around 1.2 grams of electrolytes and 1 gram of citrulline malate.

Electrolyte Blend:

This blend of potassium and sodium can assist with maintaining hydration and promoting muscle repair. (31,32,33)

Citrulline Malate:

Citrulline Malate combines the nonessential amino acid L Citrulline and Malic Acid. This amino acid plays a role in improving exercise performance and widening your blood vessels, which may aid in improving muscle growth. (34,35)

How To Take Scivation Xtend BCAA:

The manufacturer recommends mixing two (2) scoops daily in 10-14 fl. oz. of water (adjust for taste preference) and shake well.

On training days: Mix one (1) scoop during exercise and one (1) scoop after exercise.
On non-training days: Mix two (2) scoops throughout the day.

Customer Review By Mathew: “Fruit Punch is our favorite, & it really helps for workouts, just can’t do without it, but for some reason unable find the 90 servings locally, so was happy to find this store. It arrived quickly, which was great since low on our existing batch, so this is our go to supplier going forward.”

NutraKey BCAA Optima:

Our next BCAA matrix comes from NutraKey’s BCAA Optima. This formula features 7 grams of BCAAs like Xtend but with 100 mg more glutamine and 500 mg less of citrulline malate. However, unlike in Xtend, BCAA Optima also features Taurine in its electrolyte blend.

Taurine:

Taurine is an amino acid found commonly in the brain. It serves multiple purposes in the body including (36):

Maintaining hydration and electrolytes
Regulates minerals such as calcium
Supports the nervous system and eyes
Regulate immune system functions

But, taurine also may boost exercise performance studies suggest that taurine may aid in removing waste products that lead to fatigue and muscle burn. This translates to it being effective in promoting endurance, increasing alertness, and enhancing recovery. (37)

How To Take Nutrakey BCAA Optima:

The manufacturers recommend mixing one (1) scoop with 8-12 oz. of water before your workout and one (1) scoop with 8-12 oz. of water an hour after your workout. However, you may want to adjust the servings based on your lifestyle. The manufacturers recommend casual-light activity take one (1) scoop post-workout. While users with a more moderate-weekly activity level may want to take one (1) scoop post-workout and one (1) scoop before bed. Athletes may want to take one (1) scoop with a meal and one (1) scoop before and after a workout.

Customer Review By Robert: “These BCAA’s are great! Taste great and gets the job done. Highly recommended!”

USP Labs BCAA Supreme:

And the last intra-post workout supplement in our list is BCAA Supreme from USP Labs. This formula features a proprietary blend, so we wouldn’t be able to compare each of the ingredients directly. In addition to BCAAs, BCAA Supreme also features L-Alanine, Taurine, Glycine, L-Lysine HCl, and L-Alanyl-L-Glutamine (aka Sustamine™).

Alanine:

Alanine or beta alanine is a popular ingredient for pre workouts, which is because beta alanine can help aid performance. This amino acid can help buffer away lactic acid build-up, which is associated with the “burn” effect of training a muscle. For these benefits, you would need around 2-5 grams of beta alanine. (38)

Glycine:

In addition to being an amino acid, the body uses glycine to make glutathione (an antioxidant) which is a component of creatine and collagen. This ingredient may help enhance cognitive function, lower blood pressure, and may help control blood glucose. (39)

L-Lysine HCl:

Lysine is another amino acid that can play a role in protein synthesis. It also helps hormone and enzyme production and other functions. (24,40)

Sustamine™:

Sustamine™ is a combination of two amino acids, L-glutamine and L-alanine. This combination has potential protective, absorption-enhancing activities and even inhibits muscle protein catabolism (muscle breakdown). (41)

How To Take USP Labs BCAA Supreme:

The manufacturers recommend mixing one (1) serving (2 level scoops) in 20 ounces of water and shaking vigorously for 30 seconds. Sip throughout a workout, athletic event, or any time additional amino acids are needed. Due to high leucine content, some initial foaming may occur, which should subside over a few minutes with light shaking. Shake the container before each use to disperse ingredients that may have settled.

Customer Review By Jacob: “Just got it today. Rocket Pop flavor tastes great. Powder mixes well.”

Wrapping Up!

And this marks the end of our post on Glutamine. Thank you for reading! And as always, if there was something that wasn’t clear, another question you might have, or if you have another idea for a blog, Email Us!

Are you looking for more to read? Check out our other blogs!

Side Effects And Warnings:

Do not exceed recommended daily dose. Consult a physician prior to use if you have any medical conditions. Intended only for adults 18 years and older. Not for use by those who are pregnant, trying to become pregnant, or nursing.

Disclaimer:

†Please note the intention of the information provided is for reference only. Furthermore, we are in no way providing medical advice or instruction. Instead, the information provided in this guide/blog utilizes anecdotal information and available studies/reviews. While we aim to maintain and display accurate information, we can’t guarantee it represents the latest product formulation or information. Therefore, please visit the manufacturer’s website if you have any concerns. Also, the information above does not represent our views here at Same Day Supplements. Instead, these are the manufacturers’ and users’ views and information. Additionally, the Food and Drug Administration has not evaluated these statements. Finally, these products aim not to diagnose, treat, cure, or prevent disease or illness.