Is L-Glutamine worth taking?

What is L-Glutamine?

L-Glutamine is a non-essential amino acid that occurs naturally in protein-rich foods such as eggs, meat, whey and casein. Even though it is non-essential, it is still needed in a protein to make it complete and to benefit from muscle gain and quick recovery.

This is also preferred by the body as an energy source as it breaks down quicker than glycogen (carbs broken down into its simplest form as storage to be used as energy.

Why take it?

This supplement reduces muscle soreness and increases glycogen replenishment, which means that more energy is going to the muscle, resulting in an increase in performance and better results.

It also improves your immune system and digestive system, leading to overall better health.

Research

In 1999, Botell found that when taking L-Glutamine with carbs after training, there was a higher increase in glycogen storage versus L-Glutamine or carbs on their own. This allows you to train harder and recover quicker without lagging in energy.

Another study in 2011 by Street showed that there was a decrease in muscle soreness after a training session when taking 0.3g per kilo of body weight.

In our last study in 2015, we saw that there was an increase in recovery rate as well as reduced muscle soreness over 72 hours when taking this supplement.

How much L-Glutamine should you take?

You should be taking at least 0.3g per kilo of body weight per day. For vegans, vegetarians and those who do not get enough protein in their diet, L-Glutamine is a must.

References: 

1. Lenders et al.2009. Evaluation of a novel food composition database that includes glutamine and other amino acids derived from gene sequencing data.
2. Sufit et al. 2012. Pharmacologically dosed oral glutamine reduces myocardial injury in patients undergoing cardiac surgery: a randomized pilot feasibility trial.
3. Cury‐boaventura et al. 2008. Effects of exercise on leukocyte death: prevention by hydrolyzed whey protein enriched with glutamine dipeptide.
4. Botell et al. 1999. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise.
5. Kozjek et al. 2011. Oral glutamine supplementation during preoperative radiochemotherapy in patients with rectal cancer: a randomised double-blinded, placebo controlled pilot study. 
6. Candow et al. 2001. Effect of glutamine supplementation combined with resistance training in young adults.
7. Legault et al 2015. The Influence of Oral L‐Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise.
8. Street et al. 2011. Glutamine supplementation in recovery from eccentric exercise attenuates strength loss and muscle soreness.