Most
of you know by now that glutamine is essential for muscle growth and recovery, but this substance is quite a powerhouse for a multitude of essential body functions. Glutamine is the most abundant amino acid found in the human body, present in concentrations three to four times greater than any other amino acid. It comprises more than 60% of skeletal muscle and is the preferred nitrogen transporter in muscle cells, creating a positive nitrogen balance. Glutamine plays a vital role in protein synthesis and prevents muscle depletion. It is actively metabolized in nearly all tissues of the body and preserves cell volume.
As if this wasn’t enough, glutamine is essential for proper wound healing and provides structural integrity to the gastrointestinal tract. Glutamine also suppresses insulin in a low sugar state, thus stabilizing blood sugar. It can stimulate glycogen release as well as convert itself to sugar for energy in a low blood sugar environment. Some sources state that glutamine can even stave off depression and increase focus, memory and concentration. This stems from the fact that glutamine is very highly concentrated in the brain, acting as a fuel source in the absence of glucose.
At a two gram dose, glutamine can increase the body’s ability to secrete human growth hormone (HGH) by up to 400%. However, glutamine stores are depleted very quickly during an intense workout and must be replenished. A typical healthy diet, especially one which includes glutamine-rich foods such as poultry, eggs, oats, avocados and spinach consists of 5,000 to 8,000 mg of glutamine. However, for athletes and competitors, the general consensus is that a daily dose of ten to fifteen grams, split into two or three doses, is ideal.
Skipping this vital supplement is detrimental not only to your mass and definition gaining goals, but also to your overall health. Make sure to incorporate glutamine supplementation into your daily regimen, preferably in the morning, post-workout and at bedtime. Chances are that many of you are already getting sufficient glutamine in your bodies, either via a post-workout supplement, a protein powder or straight glutamine. However, if the sources previously mentioned are inadequate, make sure to supplement your intake accordingly.
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