GLUTAMINE42
WHAT IS IT?
Glutamine, or L-Glutamine is an amino acid and an essential building block of proteins. The most common source of Glutamine are generally high-protein foods, and Glutamine is the most abundant free amino acid in human blood. Typically, it is used by athletes to boost recovery and to alleviate soreness, but it also plays a crucial role in maintaining the intestinal mucosa of the small intestine and can play a role in wound healing.
WHY WOULD I TAKE IT?
To boost recovery, accelerate wound healing, or to improve gut health.
HOW DOES THIS WORK?
As an amino acid, Glutamine lends itself to be used in protein synthesis. It’s also a non-toxic transporter of ammonia. It is a precursor to the neurotransmitter, glutamate. It is a preferred form of fuel form of fuel for immune cells over glucose.
HOW MUCH SHOULD I TAKE?
Most dosages are 5,000 mgs or more per day, with the minimum dose of 750 mgs per day being the minimum needed to benefit from supplementation.
TOP 5 STUDIES:
1 - Dosing and Efficacy of Glutamine Supplementation in Human Exercise and Sport Training.
https://academic.oup.com/jn/article/138/10/2045S/4670120
2 - Clinical Use of Glutamine Supplementation.
https://academic.oup.com/jn/article/138/10/2040S/4670117
3 - Glutamine and carbohydrate supplements reduce ammonemia increase during endurance field exercise.
https://www.ncbi.nlm.nih.gov/pubmed/18059593
4 - Glutamine protects against increases in blood ammonia in football players in an exercise intensity-dependent way.
https://www.ncbi.nlm.nih.gov/pubmed/17984189
5 - The safety of oral use of L-glutamine in middle-aged and elderly individuals.
https://www.ncbi.nlm.nih.gov/pubmed/19765954
