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L-Glutamine is an amino acid with many roles in the body. It is one of many amino acids in the body which serve as protein building blocks to build muscle, support organ function, transport substances in the blood and fight bacteria and viruses. Learn more about amino acids in our article on how much protein do you need to build muscle. In this article, we will break down exactly what the amino acid L-Glutamine is, what its sources are in the diet, and what its benefits are.
Glutamine can be found in two forms, namely L-Glutamine and D-Glutamine. Both nearly identical structurally, L-Glutamine is the biologically active form that we find in the human body, food and L-Glutamine supplements. It is a key amino acid for immune system support and gut health (Ref). Some studies have shown reduced muscle soreness and improved recovery (Ref)
Although the body does naturally produce L-Glutamine, making it in most cases a non-essential amino acid, there may be instances such as injury, illness, or being in a run-down state following intense exercise which increases its demand further than the body’s ability to produce it, making it a conditionally essential amino acid.
You can get enough glutamine from your diet, as it is naturally present in many foods, particularly those which are high in protein. It should be noted that whilst some plant based sources such as white rice and corn do have a relatively high L-Glutamine content, their overall protein content is lower, and so we’d recommend not to make dietary choices based on L-Glutamine content alone. Some of the best sources of L-Glutamine include the following.
It has been found that L-Glutamine acts as a fuel source for white blood cells and intestinal cells which are key for protecting the body during illness or injury (Ref). During these periods, its blood levels can naturally decrease, and due to this, your body can break down its protein stores (such as in muscle) in order to release more (Ref) (Ref).
In order to minimise muscle breakdown during these periods of injury or illness it is recommended to increase L-Glutamine intake via diet or supplementation.
The gut has a large part to play in immune health, as the intestines host a number of immune cells and good bacteria. L-Glutamine has been found to maintain the intestinal barrier, which prevents harmful bacteria from entering the bloodstream (Ref). Furthermore, it can provide energy to intestinal and immune cells as well as support their growth (Ref).
Supporting the health of the gut, glutamine also may indirectly promote normal immune function.
Glutamine supplementation appears to have a positive effect on muscle recovery, particularly in reducing muscle damage and soreness after exercise. Glutamine supplementation has been shown to lower markers of muscle damage such as aspartate transaminase, creatine kinase, and myoglobin in athletes, indicating less muscle damage compared to a placebo group [Ref]. It has also been shown to enhance the recovery of muscle strength and reduce soreness following eccentric exercises. Participants who took glutamine showed faster recovery of peak torque and lower soreness ratings compared to those who took a placebo [Ref].
In addition to muscle recovery, Glutamine has been found to promote muscle glycogen resynthesis, which is crucial for recovery after exhaustive exercise. This effect is similar to that of glucose polymer ingestion, suggesting that glutamine can aid in replenishing energy stores in muscles [Ref].
L-Glutamine is considered safe for supplementation, with typical dietary intake ranging from 3-6g per day, however this can vary based on types and quantity of food consumed. Most studies on L-Glutamine supplementation range from 5g to 45g per day for up to 6 weeks. Whilst no negative side effects have been reported from high doses of L-Glutamine, it is not something that has been specifically looked at; however, one study did carry out a risk assessment on L-Glutamine supplementation and found minimal concerns with up to 14g per day over a shorter term period (Ref)
MARCHON L-Glutamine contains 5g of Glutamine per serving, making it ideal for ensuring you hit your daily amount.
This article has presented how L-Glutamine is a key amino acid for protein synthesis, immune support and intestinal health, with limited conclusive research on its role in muscle growth and exercise performance. It has discussed how although the body produces glutamine naturally, conditions such as illness, injury, or highly intense exercise may increase the body’s need for more.
Whilst you’re here, ensure that you explore our range of recovery supplements.
