Have you heard about L-Glutamine? This powder is often used by athletes and bodybuilders as a way of preserving and building muscles. L-glutamine is actually an amino acid and a building block of protein. It makes up to 35% of the nitrogen amino acid in our blood and is frequently used by the body.
People use L-glutamine to boost the weight loss process and build muscle faster. However, studies have shown that the amino acid can do much more than that if you know how to use it. For example, several studies have confirmed that L-glutamine can repair the intestines and problems such as leaky gut, while healing ulcers and improving memory at the same time.
Of course, the powder will improve your athletic performance as well.
Here’s a closer look at its top health benefits:
Improves your immune system and cures leaky gut
Leaky gut syndrome is more common than you think, with millions of people suffering from it. It’s an autoimmune disease that can lead to thyroid problems and contribute to arthritis and skin conditions such as eczema. As our small intestine cells are fueled by L-glutamine, it can repair them and heal leaky gut syndrome.
If you’re suspecting you’re suffering from the problem, we strongly suggest getting an L-glutamine supplement. Besides healing your intestines, it will also help you grow your muscles and build a lean body. The supplement can help in cases of IBS, ulcerative colitis, diverticulitis and any other digestive problem associated with leaky gut syndrome.
According to one study, L-glutamine can regulate the body’s IgA response which is an antibody that fights bacteria and is related to food allergies and sensitivities. Another study found out that the supplement regulates the TH2 response which stimulates the inflammatory cytokines, in that way healing the gut.
Improves your metabolism and energy levels
One of the main roles of L-glutamine in the human body is cleaning it of high ammonia levels. L-glutamine is actually a buffer which converts the excess ammonia to urea, amino acids and sugars. An hour of exercise and reduce the amount of glutamine in the body for up to 40% and harm your immune function, which can result in the so-called overtraining syndrome.
L-glutamine supplements have helped athletes by improving their immune system, while in animal studies it has been able to reduce the stresses related to overtraining.
No matter if you want to build muscle, improve your energy levels or boost your metabolism, L-glutamine supplements are the way to go. When you’re working out, your body is under stress, so your muscles and tissues need more glutamine than the one you get through dietary sources.
After a workout, your cellular glutamine and plasma levels can drop down by 50 and 30% respectively, so your body will start using muscles instead of carbs for energy. L-glutamine can stop this and help you recover from intense weight-lifting sessions by hydrating your muscles and reducing the recovery time. If you’re in the middle of an intense workout program, you should take the supplement every day for up to 5 days.
Boosts metabolism and helps the body burn fat
According to one study, L-glutamine supplements can boost the production of the human growth hormone which will support new muscle growth. The study showed that the HGH levels rise by 400% after taking a bit of L-glutamine supplement, which leads to better resting metabolic rate and improves the after-burn effect after exercise.
This is an essential process for burning fat and building muscle. The supplement will help you build lean muscles and suppress insulin levels, while stabilizing blood glucose levels. This will help you body use less muscle to keep the glucose levels steady, which makes the supplement great for diabetics.
Foods with L-glutamine
Considering the fact that more than 70 million Americans are suffering from certain digestive problem, it’s obvious we’re lacking certain nutrients in our diet. L-glutamine is synthesized by the body through glutamate, but sometimes, the body just doesn’t produce enough of it. In this case, you need to get the amino acid through dietary sources.
It can be found in dairy products, animal proteins and plant-based proteins including spinach, parsley and red cabbage. In order to boost your L-glutamine levels, you need to consume more bone broth, asparagus, spirulina, Chinese cabbage, cottage cheese, broccoli raab, grass-fed beef, cod, salmon and tuna, turkey and venison.
You’ll need about 3 servings of these foods per day.
As we don’t get much of it through food, it’s vital to take L-glutamine supplements in order to boost the amino acid’s levels. There are two types of L-glutamine you can get – the free form, which should be taken along with food, and Trans-Alanyl L-glutamate, which is attached to an additional amino acid for proper absorption. This type of L-glutamate can be taken on an empty stomach.
Both forms are best absorbed when taken before or after workouts. They should be taken with a bit of food in order to keep your metabolism up and help you build muscle.
How much do we need?
Ideally, our body needs 2-5 gr. of L-glutamate supplements per day. If you’re an athlete, you may need as much as 10 gr. When taking the supplement long-term, you should mix it with B vitamins to control the buildup.