Glutamine is an essential amino acid that plays a crucial role in many bodily functions. It is the most abundant amino acid in the body and is found in high concentrations in the muscles, lungs, brain, and liver. Glutamine is also a popular supplement among athletes, bodybuilders, and fitness enthusiasts due to its many benefits. In this blog post, we will discuss the benefits of glutamine and why it is a great supplement to add to your nutritional plan.
Gut Health
One of the primary benefits of glutamine is its ability to support gut health. The lining of the gut is made up of cells that require a constant supply of energy to function correctly. Glutamine is the primary fuel source for these cells, and studies have shown that supplementing with glutamine can help to maintain the integrity of the gut lining and reduce inflammation. 1 This is important because a healthy gut lining is crucial for proper nutrient absorption, immune function, weight management, and overall health.
Muscle Growth and Recovery
Glutamine is also essential for muscle growth and recovery. During intense exercise, the body’s glutamine stores can become depleted, which can lead to muscle breakdown and impaired recovery. Supplementing with glutamine can help to replenish these stores, reduce muscle breakdown, and improve recovery time. 2 Glutamine has also been shown to increase muscle protein synthesis, which is the process of building new muscle tissue. 3 This makes glutamine an excellent supplement for anyone looking to build muscle or improve their athletic performance.
Skin Health
Glutamine is also beneficial for skin health. The skin is the body’s largest organ and requires a constant supply of nutrients to stay healthy. Glutamine is a crucial nutrient for skin cells, and studies have shown that supplementing with glutamine can help to improve skin hydration, elasticity, and overall appearance. It does this by stimulating collagen biosynthesis in collagen-producing cells and collagen gives skin its strength and elasticity.4
Conclusion
Glutamine is a must-have supplement for anyone looking to improve their overall health and well-being. Its benefits for gut health, muscle growth and recovery, and skin health make it an excellent addition to any nutritional plan. Whether you are an athlete, bodybuilder, or just looking to improve your health, glutamine is a supplement that you should consider adding to your regimen. My favorite glutamine supplement is by Now Foods for the best overall cost and quality.
References
- Rao, R. K., & Samak, G. (2013). Protection and Restitution of Gut Barrier by Probiotics: Nutritional and Clinical Implications. Current nutrition and food science, 9(2), 99–107. https://doi.org/10.2174/1573401311309020004 ↩
- Legault, Z., Bagnall, N., & Kimmerly, D. S. (2015). The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International journal of sport nutrition and exercise metabolism, 25(5), 417–426. https://doi.org/10.1123/ijsnem.2014-0209 ↩
- MacLean, D. A., Graham, T. E., & Saltin, B. (1994). Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. American Journal of Physiology-Endocrinology and Metabolism, 267(6), E1010-E1022. https://doi.org/10.1152/ajpendo.1994.267.6.E1010 ↩
- Karna, E., Miltyk, W., Wołczyński, S., & Pałka, J. A. (2001). The potential mechanism for glutamine-induced collagen biosynthesis in cultured human skin fibroblasts. Comparative biochemistry and physiology. Part B, Biochemistry & molecular biology, 130(1), 23–32. https://doi.org/10.1016/s1096-4959(01)00400-6
