L-Glutamine: The Miracle Amino Acid

We all want to feel better after workouts, have more energy for daily tasks, alleviate the unwanted symptoms of muscle strains and suffer less gastrointestinal issues, particularly when travelling to new locations. But unfortunately, sometimes, our overall well-being is not solely intertwined with our diet, physical activity level or how careful we are with our sleep schedule.

Are you looking at ways to support your training journey and gain a boost in energy that will prove vital for your goals? If so, just like me and many others before you, you could consider investing in L-glutamine powder. Known as the most important amino acid in the human body, glutamine is naturally produced in our muscle tissues and it can be obtained through the ingestion of proteins.

A Key Component of Our Internal Processes

L-glutamine is synthesised from glutamic acid, and usually its natural production rate is enough to help us achieve our daily tasks. But, during periods of intense physical exertion or illness, the demand for glutamine can exceed the supply in your tissues.

Why is it important? Well, this amino acid is the primary energy source for immune cells, enterocytes and some brain cells. The majority of the tissues in your body are reliant on glucose for energy production. But there are exceptions in which l-glutamine is preferred.

Glutamine is used in the biosynthesis of proteins, it supports the proliferation of immune cells, prevents intestinal permeability and it’s essential for the synthesis of nucleotides and amino sugars. Plus, it’s the body’s primary nitrogen carrier. In other words, glutamine is absolutely crucial for the proper functioning of our body’s internal processes.

Why Take It?

Sometimes, chronic illness or intense and prolonged physical activity could impair the body’s natural capacity to produce glutamine, which will be followed by specific symptoms. Glutamine deficiency is common during periods of intensive stress and it’s often accompanied by muscle weakness, digestive issues, impaired immune function or slow wound healing.

Not everyone is affected by low levels of glutamine at the same rate, but pretty much no one feels great when baseline glutamine levels are low. I remember a couple of years ago, after a really bad breakup that left me with some emotional scars to deal with, I suffered from persistent and annoyingly frequent colds that made me a physical wreck for a week at a time.

Sometimes, The Signs of Glutamine Deficiency Are Obvious

It was the middle of summer and I was on my third cold in a month. I knew that my immune system was suffering because of the stress I went through, but I didn’t know until after getting some blood work done that my body’s natural levels of glutamine were way below normal.

When I measured it, at the end of August, my plasma concentration of glutamine was 280 μmol/L. A normal level of plasma glutamine during fasting should be above 500 μmol/L glutamine. So, clearly something was up.

My immune system only really recovered after taking a full month’s worth of water-soluble L-glutamine powder. I took one 5g serving, two times per day, for thirty days, and by the middle of October, my plasma concentration of glutamine rose to 700 μmol/L, and the frequent colds stopped for good.

That’s Not All Though

In my case, glutamine primarily helped with restoring my body’s immune function. But, being the most abundant of the twenty amino acids present in our tissues, the role of glutamine, for our internal functions, is more varied than it can be properly enunciated in this post.

Glutamine is the main fuel source for intestinal epithelial cells and it reduces the permeability of the intestinal lining. This means that supplements with glutamine are often recommended for periods of digestive stress or when travelling in areas with somewhat questionable hygienic standards.

Why Not Protect Yourself?

Do you want to be safe from traveller’s diarrhea or reduce the risk of food poisoning? If so, taking glutamine alongside probiotics during the duration of your travel is probably your best bet. On top of that, since it has an anti-catabolic effect, glutamine reduces the breakdown of muscle protein and thus is useful for recovery after intense workout sessions.

There are numerous studies that support the efficiency of glutamine as an anti-fatigue amino acid. However, it’s not a muscle-building supplement like creatine, and for most healthy people, it is not essential for daily tasks, as the body, unless you partake in high-intensity activities, is more than capable of synthesising its glutamine requirements from the ingestion of proteins.

What Changes Should You Notice?

It depends on person to person. For some, the effect is immediate and substantial, but for others, L-glutamine benefits are a bit more subdued. Ultimately, it’s all about your body’s natural baseline for glutamine production. If you already made enough of it, the effect of supplementation will be minimal. But if you are involved in high-intensity sports, you push yourself at the gym, you’ve recently got over an illness, or you are stressed, and your gut health is not exactly optimal, most likely glutamine will help you tremendously.

What will be the most obvious benefits? Well, let’s assume you take glutamine for around four weeks. You should notice a reduction in intestinal discomfort, and your energy levels will be more stable. Likewise, your recovery time after intensive training should be shortened; it will be easier to maintain your current training frequency, and soreness will be less pronounced.

That said, as I’ve said before, glutamine is an amino acid. An important one, sure, but it doesn’t work like creatine or whey protein. So, while you should experience less stomach irritation and be more energetic, glutamine will not contribute to fat loss, will not increase your strength and will not lead to visible muscle gains. Glutamine supplements can be crucial if you want to boost your immune system, alleviate your digestive issues, and make recovery more predictable. It’s perhaps the most important amino acid in your body, and it can be a pillar of your training and physical development.