wHAT IS GLUTAMINE?
It is an abundantly available Non-essential Amino acid present in our body & is produced naturally. Most of the required amount is obtained through various food we consume on a daily basis.
The actual form which goes into our body is in the form of glutamic acid which is then converted into glutamine by our body. This conversion of glutamic acid into Glutamine takes place properly with the help of B Vitamins, more specifically Vitamin B3 & B6. It basically distributes nitrogen around the body.
As mentioned above it is the most abundant amino acid present in our body which occupies 60% of the Amino acid content in the skeletal Muscles.
So now that we have a basic idea of what exactly glutamine is,let’s dive a bit deeper into this.
Benefits of Glutamine:
- It helps with the maintenance of muscle mass.
- Helps in the Optimal performance of the Small intestine which indirectly affects our immune system.
- It Boosts muscle recovery.
- It Normalizes growth hormones.
- In case of Overtraining, it helps in getting our muscles back on track.
- In the long run, it increases muscle strength.
- It also mildly affects muscle growth.
- It helps people with low protein intake by preventing muscle loss. (Vegans)
How much glutamine is required?
So the amount of glutamine that needs to be consumed depends on various factors such as age,your daily activity,food intake,etc.
So for a healthy individual who isn’t training on a regular basis does not need to supplement externally,except through natural food. Even if you decide to do so, you won’t be able to see any major results as the glutamine is not absorbed by the body as the required amount is already covered through your regular food.
But if you are an athlete who suffers muscle tears or muscle damage after training,extra supplementation of glutamine is needed to boost recovery and improve performance in a long term.
An average of 1-5gms is suggested for a healthy individual. Athletes supplement more than 5 grams in a day as they are more physically active and the body requires more amount of glutamine.
Inshort if you aren’t training very heavy or are not under any kind of stress,trauma you don’t need to supplement via external sources except Natural food.
When to take glutamine?
This topic has no specific answer to go with, many studies show the benefits of consuming glutamine at different timings. So when should you consume this supplement?
The best time to consume supplements is when the body is ready to absorb them the most.This means either as soon as you wake up and immediately post workout,when your body is hungey for sources.You can also consume glutamine pre-workout or a hour before going to bed.
Food Sources for glutamine
Glutamic acid is present in many food options but most of them are Non-vegetarians just as Protein Sources.
- Organ Meat
Externally it is available in Powder or capsule forms which are available in Almost every Supplement/Medical store.