L-Glutamine

L-Glutamine is a non-essential or semi-essential amino acid for humans that is involved in numerous bodily functions. Glutamine can be absorbed through food or converted and produced by the body itself from glutamic acid. L-Glutamine fulfills important tasks within the muscles and the brain and ensures the formation of hair and the production of new neurotransmitters. In addition, L-Glutamine has a decisive influence on regeneration and the immune system.

What does your glutamine level depend on?

As with many nutrients, the glutamine level depends primarily on general diet, state of health, and individual requirements. Athletes usually have a higher requirement because the body needs glutamine for muscle regeneration. The same applies to older people, as the organism's ability to produce the amino acid itself is limited with increasing age. On a scientific level, the following also happens: during or after illnesses, injuries, and burns, the glutamine level drops significantly.

Where is glutamine contained?

Plant and animal, protein-rich foods as well as dairy products have a high content of glutamine and glutamic acid. These include soybeans and soy products, oatmeal, raw and smoked meat, quark, dairy products, sea fish, and legumes. In addition, there is the possibility of supplementing L-Glutamine. The form of intake varies between capsules and powder.

What are the effects and side effects of glutamine?

Since glutamine is an amino acid that occurs in large quantities in the body and is involved in numerous processes, its effects and side effects are correspondingly diverse. The specific and individual advantages and disadvantages are discussed in the following section.

What effects can glutamine have?

With an adequate supply of glutamine, several beneficial effects can occur, which are as follows:

• Improved concentration and memory
• Restful sleep
• Promotion of muscle growth
• Healthy hair growth, strong nails, and firmer skin
• Primarily promotes the immune system

What side effects can glutamine have?

Side effects from L-Glutamine only occur if there is excessive intake. However, this is hardly possible through diet alone. This is different with food supplements: an overdose of food supplements can lead to unhealthily elevated glutamine levels. Possible consequences are then:

• Tingling and trembling of the fingers
• Headaches
• Nausea, vomiting, diarrhea
• Sensations of heat

How much glutamine does the body need?

An exact recommendation for the daily intake of glutamine can hardly be given without an exact blood count. Since it belongs to the amino acids and thus to proteins, an approximate estimate can be given. According to this, between 0.8 and 2.7 grams of proteins per kilogram of body weight should be consumed per day. If you also include some of the glutamine-containing foods, you can safely avoid a deficiency with average needs.

How much L-Glutamine do I have to take?

The recommended minimum intake for glutamine is generally about 10 g daily, but can also be increased due to certain factors. High-performance athletes and patients with liver or kidney diseases in particular often require higher doses of up to 40 g per day, for which food supplements should usually be used, as this requirement cannot be met or can only be met with great difficulty through diet. Since for many athletes the central effect of L-Glutamine is to promote accelerated muscle regeneration, L-Glutamine supplementation is often chosen. This ensures noticeably better recovery, especially with high training frequency and training volume. This is primarily due to the favored, rapid replenishment of glycogen stores. Studies have shown that glycogen deposits after training were significantly increased and accelerated by L-Glutamine intake. This is particularly interesting for athletes who want to train daily or even several times a day.
L-Glutamine ensures a strong immune system. This is particularly suitable for athletes, as they are often weakened, especially after long and hard training sessions. In a weakened state, they are very susceptible to colds and other ailments. L-Glutamine has a preventive effect here and is an enriching substance in the winter months.

When does the effect of L-Glutamine set in?

L-Glutamine has no mental or psychological effects. Therefore, there is no immediate effect in the form of increased alertness or increased focus, as is the case, for example, with caffeine. The positive effects on the immune system and glycogen deposits occur immediately but are not directly noticeable. That does not mean that it does not work or that one is a "non-responder." An effect naturally sets in immediately, even if it is not directly perceptible.

L-Glutamine during a diet or muscle building?

L-Glutamine can be taken throughout the year without any problems. It offers advantages both during a diet and in the bulking phase. It is important to mention here that a certain amount of muscle protection is provided during a diet (even if most of the L-Glutamine is used for the immune system). This is related to the fact that no body protein is broken down for immune system supply. L-Glutamine can also be perfectly mixed as an intra-workout with BCAAs. In bodybuilding, experienced professional athletes recommend exactly this use: 10 g of L-Glutamine in the whey shake or drinking water together with BCAAs during and/or after training.

Is L-Glutamine equally suitable for men and women?

Yes! There are absolutely no differences here. Both women and men can optimally take L-Glutamine. For women, the dosage can tend to be lower, but 10 g can also be taken here without concern.