Glutamine: What Is It? How To Use It.

WHAT IS GLUTAMINE?

Glutamine is an amino acid. It’s considered a non-essential amino acid. Glutamine can be found in protein-rich foods such as beef, poultry, beans, red meat, nuts, eggs, dairy, and fish. Glutamine can be used to improve mental function (some consider it a brain food), control blood sugar levels, maintaining muscle mass, aiding in recovery from strenuous activity, helps the immune system in times of stress (but also can be depleted by stress), and to help maintain blood sugar levels.

HOW CAN GLUTAMINE HELP ME AS AN ATHLETE?

A lot. You see, during strenuous activity the body can use up to 50% of its glutamine store. If left at low levels, the body will begin tapping into the skeletal system looking for more, which eventually leads to muscle wasting. Glutamine will help not only preserve your muscle mass, but also maintain it. In one study, after strenuous activity, athletes were found to be depleted of this amino acid from 35-50%. The same study also noted the increase in upper respiratory infections in the same athletes. 

Low levels of glutamine were also noted in many studies after athletes were seen by their doctor for overtraining. Overtraining happens as a result of high intensity, volume, or frequency of workouts while failing to give the body adequate rest and/or nutrition. This in turn causes decreased performance, fatigue, depression, and even nausea.

HOW MUCH SHOULD I TAKE?

The average diet provides anywhere from 5 to 8 grams of glutamine a day. Eating consistent portions of beef, poultry, beans, red meat, nuts, eggs, dairy, and/or fish will help your body do the job on it’s own. Dosage depends on a variety of factors:  your weight, activity level, lifestyle, stress, overall health, and diet, to name a few. In my opinion, you take as much as you feel the need. If you live a sedentary lifestyle, glutamine might not be a supplement worth taking, unless you’re recovering from illness, surgery, etc. As an athlete, if you’re working out on a level 5 on a scale of 1-10, then dosage as such. If you’re a hardcore athlete, training a couple hours a day, or more, then supplement as such. The only side effects noted in taking too much glutamine has been diarrhea. I must add a caution though, if you take excessive amounts your body will no longer see the need to produce it on its own, and will stop. Like any other supplement, take if the benefits outweigh the risks. Check in once a month and reassess your supplemental needs. Always start at the low end and see how your body reacts to a supplement before increasing the dosage.

Here’s a guideline for you:  

For the general population, the recommended L glutamine dosage is between 2-15 grams daily.

    - Sedentary/Low activity person: 3 to 5 grams daily

       Divided into 3 doses

    - Athletes: 5 to 15 grams daily

       Divided into 3 doses, example: 5 grams at breakfast

                                                         5 grams post-workout

                                                         5 grams at bed  

   

Sure, you might hear a bodybuilder talking about putting down 40 grams of glutamine, but I don’t suggest. You could become ill.

DO I MIX IT WITH WATER?

Sure, water works fine. I’ve even seen athletes reach straight into their gym bags, open their container, and put a spoonful right into their mouth. I think the best choice would be to mix it right into your post workout drink, be it water, electrolytes, or protein shake, as I feel post-workout is where it’s truly needed. Ideally, within 30 minutes of training.

There you have it. Weigh it out for yourself. Health!