Glutamine is an effective anti-aging therapeutic and immune-modifying amino acid supplement and one of the most abundant amino acid in the bloodstream and in the body. It is involved in more metabolic processes than any other amino acid, fulfilling a number of biochemical needs. And here is why I daily add it to my smoothie after my morning workout :)
There are many benefits of L- glutamine, and people that exercise regular, favor it a lot. When you spend your mornings working out, you do not always see results in your muscles. And if you feel fatigued in the afternoons after work or tired at night, you (without a doubt) need a boost of amino acids to prevent lethargy. And taking L-glutamine may help. It does to me ;) Beside, a diet high in L-glutamine can help boost your gut and brain health (cognitive processes within body) and improve your fitness too (and the physical appearance comes with it, without a doubt ;)).
1. Glutamine is an amino acid
It is available in two forms, L-glutamine and D-glutamine. Of the two, L-glutamine is most beneficial to humans and is naturally found in foods (yes, proper diet - rich in nutrients our body needs is crucial). But before I get to explain more about L-glutamine, it is important you know why amino acids are necessary. Yes, they are! Our body is made of proteins. And proteins are made of amino acids. These amino acids are vital for several bodily functions, and deficiency of amino acids can lead to,
- An increased risk of disease
- Stress
- Anxiety
- low energy levels
- And several other complications.
Again, remember - Amino acids - are important! There are two types of amino acids,
– Essential amino acids (Those our body cannot produce it and must be taken from external sources) and
- Non-essential amino acids (Those our body can produce)
2. Why is L-glutamine so unique?
So, there are 20 amino acids, just to broaden your horizons, but why are we mainly only talking about L-glutamine alone? L-glutamine plays a special role in improving gut health - in other words, our body’s second brain ;) The health of your gastrointestinal system plays the most important role in your overall well-being. Though L-glutamine has other benefits, its role in boosting gut health is what sets it apart! L-glutamine is the most abundant amino acid in the human body and its concentration is higher than all the other 19 amino acids combined.
3. L-glutamine can help build muscles
Since L-glutamine is linked to protein synthesis, it protects your muscles from being catabolised (or eaten up). Also, glutamine levels are bound to diminish during intense workout sessions, which is where L-glutamine helps to make up for the lost glutamine. And as already mentioned, glutamine plays a role in the production of human growth hormone – which again contributes to muscle growth. The hormone increases the volume of muscle cells and increases muscle mass. In a way, it helps preserve muscle tissue.
Beside - did you know that about 60% of your skeletal muscle is made of glutamine? ;) Oh yes and that speaks a lot about the importance of glutamine for muscle building, right?
4. L-glutamine can promote brain health
Glutamate is an important neurotransmitter in the brain, and glutamine helps regulate the glutamate-glutamine cycle (which is an important brain function). A disruption in this cycle can lead to serious brain ailments like epilepsy, anxiety, stress, depression, and even alcohol addiction. Also, L-glutamine was found to slow down brain aging. Though more research is being done in this aspect, this sure looks encouraging :).
5. Richest sources of L-glutamine
Glutamine is available in plant and animal sources, though the amino acid from the animal sources is not as easily digestible. However, the sources of glutamine include,
- Bone broth
- Spirulina
- Grass-fed beef
- Eggs
- Asparagus
- Chinese cabbage
- Broccoli rabe
- Venison
- Turkey
- Wild salmon
- Tofu
- Corn
- Skimmed milk
Please take into consideration that the dosage of L-glutamine is more important to be considered while taking supplements. The best dosage is 2 to 5 grams of the amino acid daily. (for power athletes, this dosage can go up to 10 grams a day). But it is important to note that this dosage is for reference only, and I recommend you visit your doctor for the ideal dosage for you (better double check!).
I suggest you only add L-glutamine to your diet if training every day or at least 5 times per week, otherwise tend to eat healthy and mainly varieties of nutritional foods. There are so many options to go for and food should play the main role when it comes to your overall health. Nothing can beat that, right? And the end of the day, it is all about 'smart' moderations.
Until next time, S.
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