Glutamine and Athletic Performance

Glutamine is a naturally occurring non-essential amino acid that is commonly stored in muscles and released into the bloodstream during times of physical stress. It is also a popular dietary supplement among athletes, who take it in order to prevent muscle breakdown and improve immune system functioning. Some research suggests that glutamine may indeed be effective in these areas. In addition, glutamine is sometimes used as a treatment for gastrointestinal disorders such as irritable bowel syndrome. Overall, glutamine appears to be a promising nutrient with potential health benefits.

Glutamines Function in your Body

The immune system is a complex network of cells, tissues, and organs that work together to protect the body from infection and disease. L-glutamine is an amino acid that plays an important role in immune function. When the body is under stress, including during exercise, L-glutamine levels can drop, which can lead to inflammation and impair immune function. Research suggests that L-glutamine supplements may help to support immune function during times of stress by replenishing levels of this amino acid. Marathon runners and athletes who are at risk of catching colds or other illnesses after a competition or endurance based workout may be recommended L-glutamine supplements as part of a clinical nutrition protocol. These supplements may help to reduce the duration and severity of illness by supporting the immune system.

Natural Sources of L-Glutamine

L-glutamine is abundant in high-protein foods and select plant sources, including:

• Beef
• Chicken
• Pork
• Fish
• Eggs
• Dairy (milk, yogurt, cheese)
• Cabbage
• Beets

Glutamine Supplements for Athletes

Glutamine is an important amino acid that plays a vital role in many of the body's systems. It is involved in immune function, protein synthesis, and cell proliferation. Most people get the majority of their glutamine from animal-based proteins, such as meat, poultry, and fish. However, plant-based foods also contain small amounts of glutamine. Because glutamine is not produced by the body, it is important to get enough through diet or supplementation.  Glutamine supplements can be a convenient way to ensure that you are meeting your daily needs. Some people prefer to take them before or after exercise, while others take them before bedtime.

Effects on Muscles and Athletic 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. 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. Glutamine does seem to offer some benefits for people who exercise regularly.

Glutamine and Intestinal Health

The intestines are a critical part of the immune system, and glutamine plays an important role in maintaining intestinal health. Glutamine is an energy source for intestinal and immune cells, and it helps to maintain the barrier between the inside of the intestines and the rest of the body. This prevents harmful bacteria or toxins from moving from the intestines into the rest of the body. Additionally, glutamine is important for the normal growth and maintenance of cells in the intestine. By supporting intestinal health, glutamine indirectly helps to boost immunity. This is why glutamine is often used as a natural supplement to improve immune system function.

The Bottom Line

Glutamine is an important amino acid that is found in many foods. It is estimated that a typical diet contains 3 to 6 grams per day. L-glutamine is an important form, which is produced naturally in the body and found in many foods. It provides fuel for immune and intestinal cells and helps keep the connections in the intestines strong. During times when your body cannot produce optimal amounts, such as during injury or severe illness, supplementing with it may be beneficial for your immune health and recovery. Glutamine is also frequently used as a  sports supplement. It is thought to help improve exercise performance and recovery by reducing muscle soreness and Inflammation. Some research has shown that it may help to increase muscle mass. Glutamine is a safe and effective amino acid that can be beneficial for many people. If you're considering a glutamine supplement to enhance your exercise performance and build muscle, try Prolab’s Glutamine Powder!