Glutamine
What is it?
Glutamine is a naturally occurring amino acid found in dieatary protein and foods such as meet and eggs, also as a free form supplements.
Glutamine is a conditionally essential amino acid. (Essential to plant based diets with low dairy) Glutamine is depleted in the body if from diseases or after prolonged exercise.
What are the benefits?
Glutamine helps the body recover after intensive training or physical stress. It helps to prevent muscle wastage and by keeping your body in an anti-catabolic state. This is really important when you are aiming to reduce body fat and in a fat loss phase or intense cut/shred.
The benefits of Glutamine will help you minimise muscle breakdown when dieting and in a calorie deficit.
Glutamine is also the preferred fuel source of cells in your intestinal and immune system, meaning it will keep your immune system healthy.
Glutamine can be very beneficial for those with any muscle wasting diseases and muscular wounds. Â
How and when do I take it?
Glutamine commonly comes in an unflavoured powder you can mix into your protein shake or any flavoured drink.
The best time to take glutamine to get its full benefits of preventing muscle breakdown is around your workouts, first thing in the morning or before bed.
Effective dose?
The effect does is 5 grams per serve with a recommend dose of 1-2 serves per day depending on training intensity or condition.
Related Studies/Sources
https://pubmed.ncbi.nlm.nih.gov/9916176/
https://examine.com/supplements/glutamine/