Glutamine Supplement (L-Glutamine)

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What is Glutamine?

L-Glutamine is an extremely versatile supplement that benefits those looking to pack on muscle, manage their weight, and improve overall health. As a conditional amino acid, the body can synthesize it to an extent, meaning if you're physically active, it's necessary to consume glutamine from your diet or supplement program. The most common dietary sources of glutamine are beef (1.14g glutamine per 4 oz), skim milk (0.7g glutamine per cup), white rice, and corn. [1]

There has been extensive debate regarding the bioavailability of glutamine. Some people feel as if it is an absolute necessity for workout recovery, while others feel as if it cannot be absorbed. Thankfully, recent research indicates that consuming L-glutamine orally raises plasma glutamine levels significantly. [2] In fact, L-glutamine absorbs rapidly, and raises plasma glutamine levels up to 20% within 30 minutes. [3] Furthermore, supplementing with glutamine gives your intestines an adequate supply of this versatile amino acid, which may improve overall health of the intestine. [4]

Benefits

Lean Gains

Recovering from a brutal workout as fast as possible necessitates rapid protein synthesis, as lifting weights causes microtears in your muscle fibers. Glutamine amps up your recovery rate by elevating the body's synthesis of protein. [5]

Glutamine also plays a major role in the distribution of protein within the body due to it acting as a transporter at times. In fact, l-glutamine is responsible for up to 33% of the translocation of protein within the body, thus by consuming additional glutamine, not only are building blocks present to synthesize protein, but the transporters are there to make it happen in the right places. [6]

Weight Management

One study observed individuals who consumed L-glutamine prior to consuming a meal saturated with carbohydrates—what most would consider a cheat meal or junk food. This study showed that participants who consumed glutamine before eating a plethora of carbohydrates had a lower spike in blood sugar. [7]

Immunity

The area of the small intestine that signals GIP and GLP-1 secretion is also where glutamine is absorbed and is partially used as fuel. This particular area of the intestine, the duodenum, is vital for immune function. L-Glutamine improves the immune system in two ways: it improves the functions of the GI tract and increases the presence of glutathione, which is an antioxidant. Improved gut barrier function ensures food moves properly along the digestive tract and is absorbed adequately. Glutamine can improve this gut barrier function, which is likely due to glutamine acting as a rich fuel source for the cells of the intestine. [4] The antioxidant glutathione can improve intestinal health as well. Research indicates that supplemental glutamine helps produce glutathione while also preventing the natural destruction of glutathione, which improves bodily prevalence of this antioxidant two fold. [4] Additionally, glutathione has neuroprotective effects by protecting neurons from excitotoxicity. [8]

L-Glutamine Dosage

Most users and experts agree that the ideal l-glutamine dosage is 1-5 grams daily.. As with any supplement, starting on the lower end of the spectrum and slowly experimenting with higher doses can significantly reduce any potential side effects.

Curated Reviews

“Glutamine doesn't do much for working out but I love it for the other benefits. I can feel a slight uptick in energy if I have been losing sleep and not eating well (sometimes I will have a problem getting to sleep if I take it too late at night). Primarily I take glutamine for my immune system. When I feel a cold coming on I take at least 10g a day and I've felt my body fighting off the cold. It doesn't completely prevent it but I definitely feel a difference and I never get fully sick. It's also supposed to help with digestion. The benefits from glutamine are hard to feel by themselves but after years of taking it (and being a cheapskate with buying supplements) I think it's worth the few cents a day for at least 5g. For the price these benefits are worth it to me. After years of buying supplements I've whittled down my list to Glutamine, 5-htp, protein powder (which has all the BCAA's you need), and caffeine (some time with theanine to cancel the jitters, sometimes not). These are the only ones I've found to work for a reasonable price.”- Shane M

“After the gains, are you? Excellent. You've come to the right place. Glutamine seems to help me with fullness and speedy recovery. Another benefit of Glutamine is its ability to help reduce sugar cravings when following a low carbohydrate diet. The Glutamine from Powder City is high quality stuff. Use it. Love it. GROW!”- Joseph C.

I tried Powder City Glutamine because the last batch I had from another vendor wreaked of ammonia, and they tried to tell me it was a natural product of the amino acid breakdown. I'm sure it is! But why is the product breaking down in the first place?? So I called BS. I'm pleased to say that Powder City's Glutamine DOES NOT wreak of ammonia, smells neutral, and dissolves. Like any other pure amino acid, it will not taste great straight, so I mix it with my milk and vanilla protein along with BCAAs and creatine. No problem! The ONLY issue I have is that the 500g came in six smaller packages. Not a big deal, just slightly annoying.- Tom

Sources

  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249386/pdf/nihms331820.pdf
  2. http://www.nutritionjrnl.com/article/S0899-9007(00)00505-0/abstract
  3. http://ajcn.nutrition.org/content/61/5/1058.abstract?ijkey=3481aea12990beb844513254e23b3b9463469a7a&keytype2=tf_ipsecsha
  4. http://jn.nutrition.org/content/138/10/2045S.long
  5. http://www.ncbi.nlm.nih.gov/pubmed/3136658
  6. http://jn.nutrition.org/content/131/9/2543S.full
  7. http://www.ncbi.nlm.nih.gov/pubmed/21126861
  8. Sandhu, JK, et al. "Astrocyte-Secreted GDNF and Glutathione Antioxidant System Protect Neurons Against 60HDA Cytotoxicity." NEUROBIOLOGY OF DISEASE 33.3 (2009): 405-14. Web.

Additional Resources

Glutamine Examine Page
Glutamine Wiki

 

Review guidelines

Disclaimer

Statements found within have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with your physician before taking if you are pregnant, nursing, have any cardiovascular or other medical issues, or anticipate surgery. Keep out of the reach of children.

Scientific studies cited are not conclusive and have limitations, due to of their closed environment nature. Referenced studies will not necessarily determine your experience with a supplement or nootropic, since there are many unaccounted variables, which fall outside the scope of the studies.

The reviews contained within are the opinions of contributors and are not necessarily the views or opinions of Powder City. These reviews should not be taken as fact or recommendation, and are only opinions of products that the contributors may have or may have not used. Powder City makes no warranty, implied or expressed, to the accuracy of information provided by these reviews.

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