Glutamine

Glutamine

Glutamine is a supplement which is claimed by many bodybuilders to be ‘essential’ for quality muscle gains, yet many researchers claim it is completely useless. The reason for using glutamine arose from its clinical use in the intensive care setting to aid wound healing, as in times of stress levels are reduced, therefore bodybuilders hypothesise that they too require extra.

Bodybuilders claim they ‘need’ more glutamine as it is the most abundant amino acid in muscle tissue. Scientific evidence points to glutamine being of no use in sports, but anecdotal reports have shown benefits. Indeed, even some clinical evidence points to no benefits from supplementation with glutamine. However, the most overlooked function of glutamine in reports both for and against its supplementation is that glutamine is the nutrient which is the preferred source of energy for intestinal muscle cells; so higher levels mean a stressed digestive system may be able to work more efficiently in helping us absorb more food. This is the key factor and the reason that I choose to supplement with glutamine myself.

If you’re unsure as to whether supplementing with glutamine is worth it, bear in mind the following: whey protein is naturally high in glutamine, so if you consume a lot of whey, you may not need extra glutamine. Also note that glutamine supplements are relatively cheap for the amount you use, and one small tub will last weeks.

Glutamine supplements come in two forms, L-glutamine or glutamine peptides. On the grand scale of things it doesn’t really matter which you choose as digestion of protein foods will provide both forms anyway, so shop around for a reputable brand at a fair price.

If you do feel glutamine is worth including, take one of your daily servings with carbohydrate (e.g. fruit juice) at least half an hour away from other protein sources, as other amino acids will compete for receptor uptake. You may also wish to add an additional 2-3g to your early morning and post-workout whey protein drinks. I see no need for it to be used in the ridiculously high doses some bodybuilders recommend.