Amino acids are the building blocks of protein and protein is the building block of muscle. After all, to gain muscle mass, amino acids are very important as they are only the one which completes the protein. In general, there is a total of 20 amino acids of which 9 are essential and 11 are non-essential. In fact, it is a non-essential amino acid that our body can produce naturally and is found in many foods.

What is Glutamine?

It is a non-essential amino acid that our body can produce naturally and is found in many foods. It is available in vegetarian as well as non-vegetarian food. The only reason why people add it through food or supplement is that your glutamine level goes down when you workout and you need to replenish it.

For instance, our body takes 6-7 days to produce glutamine naturally which is the only reason why people add it through their food or supplements.

Glutamine Structure

C5H10N2O3

It exists in two different forms: L and D-Glutamine.

L-Glutamine works as a fuel for our immune system and intestinal health. During severe illness or injury, our body is not capable of producing it of its own, so supplementing it becomes beneficial for your recovery.

D-Glutamine is present throughout the body and is involved in many metabolic processes. Another key point is that it is the principal carrier of nitrogen in the body and is an important energy source for many cells.

Foods

  • Meat (Mutton/Chicken): Chicken and Mutton are a very good source of glutamine for non-vegetarians providing 3.7 grams per 3 oz. Moreover, people who add chicken and mutton to their daily diet are not required to add them through supplements.
  • Milk: Milk provides 0.3 grams per 100 grams. If a person consumes 2 cups of milk daily (i.e. 350-400 grams), then a daily intake will be around 1 – 1.2 grams from milk. Furthermore, consuming milk in the morning with breakfast will replenish the depleted levels.
  • Nuts: Almonds, Peanuts, Hazelnuts, Pistachios, Walnuts are some nuts with high glutamine levels. Similarly, a serving of 100 grams of walnuts contains 600-700 milligrams. In addition, to get a good amount of nuts, mix all the nuts and take a serving of 30 grams per day.
  • Yoghurt: Another dairy product that provides a good amount is yoghurt. Moreover, the probiotics present in yoghurt are helpful in managing gut bacteria and thereby gut health. Eating homemade curd is much better than the one present in the market. But, packed yoghurt has a lower amount of glutamine present in it.
  • Legumes: Legumes such as chickpeas, beans, lentils, red kidney beans, white-eyed peas contain a good amount of glutamine. In fact, it is good for vegetarians and vegans who are totally dependent upon green vegetables. After all, soya bean is a type of legume that can be consumed as a snack and provides a good amount.

Benefits

  • Helps in Muscle Recovery: As it is a non-essential amino acid and the main purpose of amino acid is muscle recovery. After doing any kind of physical activity such as running, swimming, dancing, or doing a heavy intense workout, our body’s glutamine level goes down, and to replenish it, we intake it through food or supplements.
  • Enhances Muscle gain and Exercise Performance: In the first place, it decreases muscle soreness and helps in recovery after a heavy intense workout. Consuming foods like chicken and mutton after an intense workout to replenish the level is not a good idea because our body requires fast absorption of protein. Chicken and mutton take time to get digested by our bodies.
  • Regulates Intestinal health: The amino acid present in it helps to maintain our intestinal lining by ensuring that your body absorbs the nutrients it needs.

Side Effects

  • Increased sweating
  • Dry mouth
  • Runny nose
  • Chest pain
  • Nausea
  • Stomach pain
  • Headache
  • Tired Feeling
  • Itching
  • Swelling in hand or feet

Dosage

It is recommended to take around 5 grams from your food. If your food does not contain glutamine, then adding it through supplements becomes the second option. People who are into any kind of physical activity are supposed to take it through supplements because the glutamine level of people who do not work out or do any kind of physical activity does not go down and can be fulfilled with proper nutrition.

Link To Purchase

  • Optimum Nutrition (ON)
Optimum Nutrition (ON) Glutamine
  • Musclepharm
Musclepharm Glutamine
  • MuscleBlaze
MuscleBlaze
  • Click here to purchase (For India)
  • Click here to purchase (Outside India)
  • Muscle Tech
Muscle Tech Platinum 100 Percent
  • Bigmuscles Nutrition
Bigmuscles Nutrition
  • Click here to purchase (For India)
  • AS-IT-IS Nutrition
AS-IT-IS Nutrition
  • Click here to purchase (For India)

Conclusion

  • It is a non-essential amino acid that our body can produce naturally.
  • Our body takes 6-7 days to produce it naturally.
  • It exists in two different forms: L-Glutamine and D-Glutamine.
  • L-Glutamine works as a fuel for our immune system and intestinal health.
  • D-Glutamine is present throughout the body and is involved in many metabolic processes.
  • Chicken and Mutton are very good sources for non-vegetarians.
  • Legumes contain a good amount and are best for vegetarians and vegans.
  • Helps in muscle recovery.
  • Enhances Muscle gain and Exercise Performance.
  • Regulates Intestinal health.

Frequently Asked Questions

When should I take glutamine?

Take oral powder with a meal or snack unless directed otherwise. Take glutamine tablets on an empty stomach, at least 1 hour before or 2 hours after a meal. Dissolve your dose of oral powder in at least 8 ounces of hot or cold liquid.

Who should not take glutamine?

While L-glutamine supplementation is usually considered safe for most people, there are some who should avoid it. People with kidney disease, liver disease or Reye’s syndrome, a severe condition that can cause swelling of the liver and brain, should avoid taking L-glutamine supplements.

Is glutamine bad for your liver?

Health care providers must know that the consumption of dietary supplements may be associated with serious side effects. Liver damage is a possible side effect. Hence it is necessary to consider hepatotoxicity as an adverse reaction in the case of supplement consumption.