The use of amino acids is quite common in bodybuilders, but the average person has little idea about them. It’s a pity, because amino acids such as L-glutamine have a huge impact on our body and regular use of them can significantly improve our well-being and physical condition. What exactly is L-glutamine and why is it worth using? 


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Everything you need to know about l-glutamine 

L-glutamine is a chemical compound that builds plant and animal proteins. It belongs to endogenous amino acids, that is, those that do not have to be supplied from the outside, because the body is able to produce them. L-glutamine is involved in the metabolism of nitrogen and supports the immune system. Toxic ammonia arising in the transformation of amino acids in various tissues is assimilated by its reaction with glutamic acid, leading to the formation of glutamine (the enzyme that controls this reaction is glutamine synthetase). This process is part of biochemical synthetic cycles of many nitrogen compounds taking place in living organisms. L-glutamine participates in the synthesis of purines, pyrimidines and many amino acids. What’s more, it is l-glutamine that is the main component of glutathione, a powerful antioxidant that protects the body against harmful toxins. Works, among others detoxification in the liver, and also facilitates protein synthesis. In addition, glutathione has a very positive effect on the endocrine system, because it reduces the level of cortisol (stress hormone). Glutamine also builds the brain, thanks to which it supports mental processes and the ability to concentrate. 

Using l-glutamine when it’s worth it? 

If the body produces l-glutamine itself, does it make sense to use it? Of course! It is known that sometimes the demand for this amino acid increases, and then it must be supplied from the outside, because the body is unable to produce the right amount. Such situations occur, among others when the immune system stops working properly, for example by autoimmune diseases. 

The appearance of autoimmune diseases is associated with a leaky intestine. The first recommendations for the use of l-glutamine for intestinal problems come from the Nobel laureate Hans Krebs, who discovered the tricarboxylic acid cycle, also known as the Krebs cycle. The researcher noticed the relationship between the intake of l-glutamine and the maintenance of a proper immune response associated with the gut. Intestinal leak syndrome occurs when intestinal inflammation arises when the metabolism products and toxins circulating in the bloodstream enter the bloodstream in an unnatural way through the leaky intestines. there is an increase in intestinal permeability for toxins, bacteria, undigested food, waste or larger than normal macromolecules. 

As a result, the body triggers the immune system and attacks itself. That is why many people see autoimmune diseases in the leaking intestine. If you suffer from diseases such as Hashimoto’s disease, Crohn’s disease, Graves-Badesov disease, vitiligo, psoriasis or alopecia areata, you should try to strengthen the gut. How to do it? Thanks to l-glutamine. Oral use of l-glutamine reduces inflammation, thanks to which the intestines rebuild and return to normal functioning. L-glutamine also affects the mucous membrane of the entire gastrointestinal tract (well affects, among others, the stomach), thanks to which it accelerates the convalescence of the body, eg after the use of antibiotic therapy. 

L-glutamine for bodybuilders 

Why do bodybuilders use l-glutamine so readily? This is related to its effects on the endocrine system. Glutamine acts primarily on growth hormone, stimulating its secretion. As a result, l-glutamine accelerates protein synthesis by adding more nitrogen, which makes the muscles grow. In addition, l-glutamine accounts for over 60% of all amino acids that build human muscles. High concentration of glutamine supports the process of regeneration of glycogen resources. It stimulates the enzymes responsible for the gluconeogenesis process. For this reason, people who care about the increase in muscle mass are willingly use l-glutamine. It is a safe way to control the mass increase. 

However, this is not the only advantage of using athymic l-glutamine. It is worth knowing that it also speeds up the muscles’ ability to regenerate, so that you can get rid of the soreness faster. 

It is worth remembering that long and intense workouts reduce the amount of glutamine in the body. Its constant topping will therefore prevent excessive fatigue and will make us able to exercise longer (because the amino acid level will not decrease drastically). So if you care about the best results, you should think about using l-glutamine. 

Consuming an amino acid can also be useful for the fat-dumping process itself. Research shows that l-glutamine also affects fat metabolism, thanks to which we are able to lose excess kilograms faster (with simultaneous muscle mass, thanks to which the body looks dense and we avoid the skinny fat effect). 

How should I use L-glutamine? 

You can take one dose once a day or divide it into two smaller ones, used in the morning and after training. The dose should be individually adjusted to body weight. Ideally, this amino acid will be given immediately after a meal, because it will be even better absorbed along with other amino acids that are present in food. Supplementation should start with a dose lower than recommended, after 2 weeks reaching the maximum dose. The supplement should be taken twice a day – before noon and evening (after supper – it speeds up the regeneration process). It is recommended to take 3-9 g of l-glutamine twice a day. In the case of high-performance athletes (especially bodybuilders), the one-time amount may increase to 10g. In the case of body-builders, this amino acid can be taken up to three times a day – in the morning on an empty stomach, right after training and just before going to sleep. The recommended dose of l-glutamine is 6-20 g / day. If the body reacts to a negative reaction, the supplementation should be discontinued or the dosage should be reduced rapidly. 

It is worth remembering that after a month of using the amino acid it is recommended to take a break, so that the body will not get used to the fact that it always gets a dose of the chemical compound from the outside. 


You can read also: Casein – effects, dosage, side effects

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