How do you take glutamine powder

It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells However, its blood levels can decrease due to major injuries, burns or surgeries 15 , Additionally, the function of the immune system can be compromised when insufficient amounts of glutamine are available 17 , For these reasons, high-protein diets , high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery 20 , Other studies have shown that glutamine supplements may also improve immune function in animals infected with bacteria or viruses 19 , This is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health Glutamine is an important energy source for intestinal and immune cells 9 , It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut 6 , This prevents harmful bacteria or toxins from moving from your intestines into the rest of your body Additionally, it is important for the normal growth and maintenance of the cells in the intestine 6 , Due to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells 19 , Due to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.

In one study, 31 people took either glutamine or a placebo during six weeks of weight training By the end of the study, both groups showed improved muscle mass and strength. However, there were no differences between the two groups. Additional studies have also shown that it has no effects on muscle mass or performance 30 , However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running It has also been used to try to boost the immune function of athletes, but results vary 34 , 35 , Other research has found that it did not improve the recovery of carbohydrate stores glycogen in muscle when added to carbohydrates and certain amino acids In the end, there is no evidence that these supplements provide benefits for muscle gain or strength.

There is some limited support for other effects, but more research is needed. It has been estimated that a typical diet may contain 3 to 6 grams per day, although this amount could vary based on the types and quantities of foods consumed Studies on glutamine supplements have used a wide variety of doses, ranging from around 5 grams per day up to high doses of approximately 45 grams per day for six weeks Although no negative side effects were reported with this high dosage, blood safety markers were not specifically examined.

Other studies have reported minimal safety concerns regarding short-term supplementation of up to 14 grams per day Overall, it is believed that the short-term use of supplements is likely safe. However, some scientists have raised concerns about their sustained use Adding glutamine to a regular diet may cause a variety of changes in the way the body absorbs and processes amino acids.

By taking glutamine post-workout, you also help increase the production of natural HGH or human growth hormone within the body. This is a great advantage because higher levels of HGH results in an increase in muscle tissue, a decrease in body fat, and an increase in metabolic activity within our body.

When this happens, insulin levels will be suppressed, which means less sugar will be used up. This is a huge advantage for anyone who is diabetic, as maintaining high sugar levels within the bloodstream is important for daily functions.

If you are diabetic and have low blood sugar, many issues can come about. Glutamine is a great supplement for any person suffering from insulin sensitivity or has complications maintaining blood sugar levels on a regular basis. Anywhere between grams of glutamine post-workout is seen as an ideal amount to help replenish the amount that has been expended during a workout. It is also perfectly acceptable to consume higher amounts of glutamine post-workout considering the fact that if you consume a high amount of glutamine, resulting in an excess amount, the body will either use it up or simply excrete it.

This means that you do not have to worry about consuming too much glutamine after a workout. Glutamine benefits bodybuilding in a variety of ways and therefore is a popular supplement among gym-goers and bodybuilders.

You may not be aware, but your body can produce glutamine independently; however, rigorous training and heavy workouts can result in your body requiring more glutamine than what it can produce.

For peak health and to satisfy the needs of the body, glutamine supplements come in handy. Most bodybuilders and athletes will take glutamine for muscle growth and promoting protein synthesis. Studies have also indicated that glutamine can reduce fatigue and boost one's immune system. We will review how glutamine benefits bodybuilding, but what is it exactly? Glutamine is an amino acid responsible for protein synthesis in the human body.

Proteins are crucial in your body as they protect and support vital organs in your body. They will also transport substances in your blood to assist in repairing muscles and even curb harmful viruses. Your body produces the amino acids glutamine, but after vigorous activities, the body may require excess glutamine, which individuals can only obtain from supplements or food. Categorically, there are two glutamine forms, i. Glutamine is known to speed up muscle recovery after intense moments of exercise or marathon running.

The supplement draws water and salt into your cells hence keeping them hydrated and denser. Glutamine for muscle growth is very effective since it is a protein-building block. Studies have also proven glutamine is also effective for relieving muscle soreness. If one feels fatigued and ache in their muscles after running or rigorous training, a glutamine supplement can help eliminate the discomfort. Many people are puzzled about when to consume glutamine for muscle growth.

Firstly, glutamine plays a role in muscle protein synthesis — the process in which protein is produced to repair and build muscle after exercise. This is the opposing process to muscle protein breakdown, in which protein is lost as a result of training and muscle is broken down as fuel. As the name suggests, this hormone is directly linked to growing muscle tissue. Studies on glutamine supplementation have used a variety of doses, from around 5g up to high doses of approximately 46g daily for six weeks.

While no negative side effects were reported with the high dosage, blood safety markers were not specifically examined. If you have any concerns, you should speak to your doctor before taking L-glutamine or other supplements.

Glutamine is an important amino acid that plays many significant roles in your body, including supporting your immune system and muscles regardless of how active you are. However, glutamine levels can become depleted due to stress intensive exercise can put on the body.

The quicker you can recover from training, the faster you can get back into the gym and the harder you can train, leading to greater gains all around. Planning on using glutamine in your post-workout shake? Tag us on our official social media account bulk and let us know what you think! She utilises her knowledge and passion for nutrition and fitness to deliver evidence-based, informative articles and guidance, helping others meet their fitness and health goals to feel their best — inside and out.

Boelens, P. Glutamine Alimentation in Catabolic State. The Journal of Nutrition, 9 , pp. Calder, P. Glutamine and the immune system. Amino Acids, 17 3 , pp. Castell, L. Does glutamine have a role in reducing infections in athletes?. Gleeson, M. Dosing and efficacy of glutamine supplementation in human exercise and sport training.