L-glutamine or glutamine features in many highly effective workout supplements utilized by average gym goers and elite professional athletes to promote strong, healthy muscles free of damage and soreness.
Let’s take a closer look at this powerful supplement enhancer to understand better its scientific makeup, benefits, side effects, and more in Ultimate Nutrition’s Guide to Glutamine:
What is Glutamine?
Glutamine is the most abundant of our body’s amino acids – molecules that combine to form proteins. It produces naturally in our muscles and travels to different organ systems by way of our bloodstream.
In addition to aiding the body’s natural protein production, the amino acid plays a pivotal role in maintaining your gut health, immune function, and stress responses.
Potential Benefits of Glutamine Powder
The possible benefits of l-glutamine powder are numerous and diverse. Let’s analyze a few of the most prominent examples:
Better Muscle Recovery
In-depth research from reputable sources like the National Institute of Health (NIH) indicates that glutamine supplementation can positively influence muscle recovery after exercise.
This benefit occurs because l-glutamine facilitates the ideal flow of nitrogen atoms to damaged muscles, stimulating proper tissue repair and promoting a positive nitrogen balance.
Similar 2018 research finds these benefits particularly applicable to athletes engaging in “intense aerobic and exhaustive exercise,” lowering inflammation incidence and mitigating the risk of serious injury. A study of the influence of glutamine supplementation on professional athletes – in this case, male basketball players – further corroborates claims that the amino acid reduces exercise-induced muscle damage.
No supplement, diet, or exercise regimen can completely facilitate perfect muscle recovery. Still, scientific inquiries repeatedly find evidence that l-glutamine consumption promotes physiological restoration by maintaining the concentration of the amino acid for the entirety of a workout.
Conversely, athletes low in glutamine often experience delayed recovery, as damaged tissues lack the natural materials needed to repair themselves and prepare for future exercise.
Reduced Muscle Soreness
Anyone who exercises regularly can tell you that delayed onset muscle soreness (DOMS) – aches and pains in the muscles after a workout – are no fun.
Caused by inflammation in response to microscopic tears in muscle fibers, this period of temporary muscle damage can disrupt your next gym session or even, if severe, your daily activities.
Thankfully, some studies published by outlets like the Journal of Exercise Science and Fitness and the National Institute of Health (NIH) show that l-glutamine supplementation can fight against DOMS.
The former’s research finds “muscle soreness [to be] significantly lower over 96 hours with L-glutamine supplementation,” while NIH-published scholars use 24 and 48-hour data to contend that “glutamine supplementation reduces muscle soreness.”
While more studies are undoubtedly needed, early returns from scientific studies like these are highly encouraging and partially account for l-glutamine’s rise in popularity among gym goers.
Regulates Healthy Weight
In addition to exercise benefits, research from the National Institute of Health (NIH) further indicates that l-glutamine can help overweight or obese people reach their ideal weight.
In its wide-ranging study of the amino acid’s influence on the weights of rats and humans, the NIH found that “glutamine supplementation for a short time is accompanied by a reduction in waist circumference” in the human body.
Additionally, the amino acid reduces “insulin action and glucose uptake in fat and adipose mass” in rats, enhancing “insulin action and signalling in the liver and muscles.” Unsurprisingly, these findings have already inspired ongoing human trials.
However, while this l-glutamine benefit is exciting, it is vital to note that scientists do not entirely understand the relationship between its supplementation and weight loss.
A healthy diet, regular exercise, and consultation with a medical professional are still among the best ways to reach your target weight.
Potential Glutamine Side Effects
Like any supplement or medication, l-glutamine can have undesirable side effects – mainly if consumed in high doses. Here are a few prominently featured in the Mayo Clinic’s review of glutamine:
- Cough or Hoarseness
- Frequent Need for Bowel Movements
- Constipation
- Back Pain
- Discoloration of Fingernails or Toenails
- Dry Mouth
- Chronic Lack of Appetite
- Chills
While these effects of l-glutamine are rare, they are still worth looking out for – especially when you first begin to supplement.
If you experience any of the above, it is advisable to immediately stop supplementation and seek professional medical advice.
Ultimate Nutrition’s Glutamine Supplements
At Ultimate Nutrition, we harness the fantastic, fitness-boosting power of glutamine in four of our world-class supplements:
ISO Sensation 93 utilizes glutamine alongside whey protein in a delicious, easy-to-take powder that helps you prevent muscle breakdown and build lean muscle. Meanwhile, ISOMASS Xtreme provides these same benefits in a “hard gainer” package mixing proteins, carbohydrates, glutamine, creatine, and more to energize and feed your muscles throughout the day. Explore further options with CREA Max and Glutapure – two glutamine infused options used to fuel your health.
If healthy weight gain alongside the development of strong, dynamic muscles is your aim, Ultimate Nutrition’s Muscle Juice Revolution 2600 might be just the supplement for you. This delicious powder supplement packs proteins, carbohydrates, glutamine, creatine, AND digestive enzymes in one powerful punch.
Lastly, UN’s Post Gold is the superior post-workout supplement, utilizing BCAAs, betaine, glutamine, and other ingredients to fight exercise-related fatigue and help you recover faster, stronger, and leaner.