Glutamine works to transport nitrogen through the blood and deliver it directly to muscle cells, thus supporting protein synthesis, and maintaining a positive nitrogen balance in the body. Glutamine after workouts might be what you lack in your fitness diet. You can find glutamine-rich foods like spinach, kale, cottage cheese, and wild salmon to provide ample amounts.
Glutamine should be included in a protein shake after workouts to preserve lean muscles, prevent muscle waste, build core strength, and help regulate blood glucose levels. Furthermore, glutamine supplements are effective at healing leaky gut syndrome.
Boosts Muscle Growth
Glutamine is one of the key amino acids for building and maintaining muscle, as well as supporting cell growth, repair, immunity regulation, and reduction of protein breakdown – helping your body remain anabolic rather than catabolic.
L-Glutamine is one of the body’s most abundant amino acids and is considered conditionally essential; meaning your body can produce enough of it under normal circumstances; however, under extreme stress such as heavy resistance training or fasting, it becomes dependent on external sources for glutamine intake.
Studies have demonstrated the benefits of glutamine for maintaining muscle mass and reducing soreness after exercise. Furthermore, glutamine increases human growth hormone (HGH) production to promote muscle development and fat loss; plus it regulates blood sugar levels by blocking the release of insulin while decreasing the amount of glucose consumed for energy use.
Prevents Muscle Loss
Glutamine is one of the body’s most abundant amino acids. It can be found in muscle tissue and plasma, and in almost all protein-rich food. Although glutamine is non-essential because your body produces its own supply, high-intensity training may lower glutamine levels to dangerously low levels and it’s recommended to take extra post-workout.
Taken after exercise, glutamine prevents muscle breakdown for improved recovery and helps promote growth. In addition, it strengthens immunity so you’ll recover faster while warding off infections or illnesses.
Glutamine also aids in raising bicarbonate levels. It achieves this by drawing water into muscle cells, buffering against lactic acid production, and enabling you to tolerate higher reps per set and train longer. An LSU study demonstrated how just 2 grams of glutamine increased protein synthesis significantly within 90 minutes after ingestion.
Decreases Muscle Soreness
L-Glutamine supplies muscles with nitrogen for protein synthesis. Additionally, it removes excess ammonia produced during exercise that contributes to fatigue. Finally, L-glutamine enhances immune function, helping white blood cells work correctly while protecting against infections.
Studies demonstrate the efficacy of glutamine for alleviating muscle soreness after exercising. One such study involved participants who either received glutamine or a placebo for six days prior to participating in an exhaustive training session – those receiving glutamine did not experience the same drop in power levels than those on a placebo experienced.
Glutamine helps restore muscle glycogen stores after exercise and can relieve joint soreness and inflammation. Adding glutamine to your diet is easy: mix some powder into water or take an oral tablet or capsule supplement form of it, ideally on an empty stomach to maximize absorption, but taking other muscle growth-promoting supplements like creatine or whey protein might also be beneficial.
Glutamine After Workouts Decreases Fatigue
L-Glutamine after workouts can assist the body’s natural processes of transporting nitrogen from blood to muscles for protein synthesis. Furthermore, glutamine helps regulate blood sugar levels while stimulating glycogen resynthesis – important since intense workouts or training may deplete reserve glycogen reserves.
glutamine’s most beneficial function lies in its ability to relieve fatigue. This occurs through its influence on insulin and growth hormone levels, which stimulate muscle protein synthesis. Furthermore, glutamine reduces the breakdown of proteins within muscles while protecting them from being used as energy by other cells.
Studies have also demonstrated how glutamine can prevent dehydration during intense exercise by increasing water and electrolyte absorption through its transport across the intestinal brush border by the sodium-dependent system, thus aiding fluid and electrolyte absorption into the gut. This effect is enhanced when administered together with alanine such as L-alanyl-L-glutamine dipeptide.