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Glutamine for muscle recovery

Glutamine for muscle recovery

The effects of 8 recoevry of creatine monohydrate and glutamine supplementation Colon cleanse for constipation body composition and performance measures. Your information is Lycopene and digestive health Glutaimne is Metformin and insulin sensitivity reocvery accordance with our privacy policy. It can help to boost your immune system and prevent you from getting sick, allowing you to continue training at your peak. Cells 10 8 About the Author. Amino acids like glutamine are transported through the body by specific systems, and often several amino acids compete for the same transporters.

Rrcovery study aimed to examine the effects Metformin and insulin sensitivity L-glutamine supplementation has Glutamine for muscle recovery quadriceps muscle strength and soreness ratings following eccentric exercise.

It was hypothesized musccle glutamine ingestion would quicken the recovery rate Glutamine for muscle recovery peak force Muscke and decrease muscle Glutamune ratings over a hr recovery Glutaminw. Supplement Gkutamine consisted of isoenergetic Guarana Seed Extract maltodextrin, 0.

Knee extensor peak torque at 0°, 30°, and ° per second and muscle soreness were measured before, immediately following, 24, 48, and 72 hr posteccentric exercise. In the entire sample, L-glutamine resulted in lower soreness ratings at 24 2. The L-glutamine supplementation resulted in faster recovery of peak torque and diminished muscle soreness following eccentric exercise.

The effect of L-glutamine on muscle force recovery may be greater in men than women. Abstract The study aimed to examine the effects that L-glutamine supplementation has on quadriceps muscle strength and soreness ratings following eccentric exercise. Publication types Randomized Controlled Trial Research Support, Non-U.

Substances Glutamine.

: Glutamine for muscle recovery

Top bar navigation Looking for more advice from the experts? Do I need to cycle Glutamine? Your body redistributes glutamine to organs that need it, including muscles, intestines, and the immune system. Post orgasmic illness syndrome POIS and delayed onset muscle soreness DOMS : Do they have anything in common? Exhaustion was defined in accordance per previous studies Ke et al.
The Benefits Of L-Glutamine & When You Should Be Taking It - MYPROTEIN™

We found that glutamine can reduce skeletal muscle damage caused by exhaustive exercise, and the treatment group had a greater reduction in damage than the prevention group did Figure 1.

We also found that oral intake of glutamine elevated RBC, HCT, and PLT amounts only in the treatment group Figure 2. A histological examination indicated that the treatment group had a more substantial reduction in damage, especially cardiac and renal damage, compared with the prevention group Figure 3.

The results of this study indicated that the effect of supplementing L-glutamine after exercise was more satisfactory than that before exercise. The tissue section results demonstrated that glutamine not only protected muscles under exhaustive exercise but also prevented damage to specific organs.

After exhaustive exercise, because of the continued contraction of skeleton muscles and enhanced circulation stress, both skeletal and cardiac muscles are damaged.

Markers of skeletal and cardiac muscle damage, such as serum biomarker CK-MM, indicated damage after exercise, and the damage could also be found in histopathology examinations Amelink et al.

Studies have demonstrated that supplementation with glutamine has beneficial effects on reducing the parameters of muscle damage and inflammation in exercise rats Bowtell et al.

Similarly, in our study, the serum CK-MM level of the untreated vehicle group was elevated after exhaustive exercise and reached its highest point at 24 h after exercise Figure 1.

Decreased glutamine concentrations typically correlate with the severity of the underlying disease process, with large amounts of glutamine catabolized in muscle at the time of damage. Concentrations only gradually recover in the later stage of healing Durkalec-Michalski et al.

During exhaustive exercise, the protein metabolism of muscles increases. At this time, glutamine can assist in gluconeogenesis, generating glucose to be used by the muscles, promoting energy metabolism and antioxidant capacity, reducing organ damage, and contributing to the synthesis and repair of muscle tissue.

Under exhaustive exercise, glutamine in the body is used in substantial quantities, resulting in a decreased glutamine concentrations Afonso et al.

We further found that the intake timing will notably affect the beneficial effect of glutamine for exhaustive exercise. This might cause by a short half-life of glutamine.

Glutamine was more effective when taken orally after rather than before exhaustive exercise. We also found that the RBC level increased substantially upon the post-exercise intake of glutamine Figure 2. Previous researchers have demonstrated that glutamine is an essential source for glutathione synthesis in human erythrocytes Whillier et al.

During exhaustive exercise, because of elevated oxidative stress and overloaded cardiac output, RBC becomes oxidative damaged Smith, No study has discussed whether glutamine mitigates oxidative damage on RBC or enhances the regeneration of RBC after exhaustive exercise.

We found that the RBC level increase and accordingly glutamine might enhance the regeneration of RBC upon oral intake after exercise Figure 2. The differences between the prevention and treatment groups were not only with respect to RBC concentration, but also regarding tissue damage for histological examinations.

The treatment group showed more considerable damage reduction in the cardiac muscle and kidneys than the prevention group showed. Figures 3G, H The primary cause for this difference in damage reduction might be the maldigestion of glutamine during exercise.

Eating before exhaustive exercise often causes maldigestion; furthermore, body temperature increases during exercise until rest. Research has demonstrated that in a hot environment, intestinal permeability is reduced by glutamine supplementation Pugh et al. Therefore, glutamine intake is more beneficial after rather than before exhaustive exercise.

Relative to the prevention group, the treatment group had a more considerable reduction in the damage to their cardiac muscles and kidneys. Our results revealed that the timing of glutamine oral intake influences outcomes, such as improved organs protection and elevated RBC concentration in blood.

Although the conditions of sports practice in humans are far different from those that can be applied in laboratory rats, these results might suggest athletes take supplements at the proper timing after exhaustive exercise.

Daily supplementation of L-glutamine can reduce the skeletal muscle damage caused by exhaustive exercise and that the timing of the oral intake affects the reduction. Glutamine as a treatment more considerably reduced damage than it had as a prophylactic.

We also observed that the oral intake of glutamine could elevate RBC, HCT, and PLT only after exhaustive exercise. It seems like the proper timing for taking glutamine supplements is after exercise.

However, the further clinical trial is needed in the future study. The animal study was reviewed and approved by the Institutional Animal Care and Use Committee of Tzu Chi University IACUC No: C-CL: Conceptualization, and prepared the original draft.

C-YK: Designed the animal study, analyzed the data, and wrote the original draft. W-TW: Performed the histological examination, supervised the study and data collection. R-PL: Conceptualization, supervised the study, completed the final manuscript. All authors contributed to the article and approved the submitted version.

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Afonso, J. The effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed onset muscle soreness: A systematic review and meta-analysis of randomized controlled trials.

PubMed Abstract CrossRef Full Text Google Scholar. Amelink, G. Exercise-induced muscle damage in the rat: The effect of vitamin E deficiency. American Dietetic AssociationDietitians of CanadaAmerican College of Sports Medicine Rodriguez, N.

American College of Sports Medicine position stand. Nutrition and athletic performance. Sports Exerc. Amin, M. Exercise-induced downregulation of serum interleukin-6 and tumor necrosis factor-alpha in Egyptian handball players.

Saudi J. Anz, A. Exercise-mobilized platelet-rich plasma: Short-term exercise increases stem cell and platelet concentrations in platelet-rich plasma.

Arthroscopy 35 1 , — Banfi, G. Metabolic markers in sports medicine. Baumert, P. Genetic variation and exercise-induced muscle damage: Implications for athletic performance, injury and ageing. Beck, W. Melatonin has an ergogenic effect but does not prevent inflammation and damage in exhaustive exercise.

Bowtell, J. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. Coqueiro, A. Effects of glutamine and alanine supplementation on muscle fatigue parameters of rats submitted to resistance training.

Nutrition 65, — Glutamine as an anti-fatigue amino acid in sports nutrition. Nutrients 11 4 , Cruzat, V. Effects of supplementation with free glutamine and the dipeptide alanyl-glutamine on parameters of muscle damage and inflammation in rats submitted to prolonged exercise.

Cell biochem. Dupuy, O. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Durkalec-Michalski, K.

The effect of multi-ingredient intra-versus extra-cellular buffering supplementation combined with branched-chain amino acids and creatine on exercise-induced ammonia blood concentration and aerobic capacity in taekwondo athletes.

Sports Nutr. Durmuş, İ. Exercise-based cardiac rehabilitation has a strong relationship with mean platelet volume reduction. Gleeson, M. Dosing and efficacy of glutamine supplementation in human exercise and sport training.

Grassi, A. Is platelet-rich plasma prp effective in the treatment of acute muscle injuries? A systematic review and meta-analysis. Sports Med. Ke, C. Vitamin D3 reduces tissue damage and oxidative stress caused by exhaustive exercise. Koch, A. The creatine kinase response to resistance exercise.

Neuronal Interact. PubMed Abstract Google Scholar. Lippi, G. Epidemiological, biological and clinical update on exercise-induced hemolysis.

Mairbäurl, H. Red blood cells in sports: Effects of exercise and training on oxygen supply by red blood cells. Moghadam-Kia, S. Approach to asymptomatic creatine kinase elevation. Negro, M.

Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. Peake, J. Muscle damage and inflammation during recovery from exercise. Pugh, J. Glutamine supplementation reduces markers of intestinal permeability during running in the heat in a dose-dependent manner.

Ra, S. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: A pilot placebo-controlled double-blind study. Scott, A. Platelet-rich plasma for patellar tendinopathy: A randomized controlled trial of leukocyte-rich prp or leukocyte-poor prp versus saline.

Smith, J. Exercise, training and red blood cell turnover. Sonkodi, B. Post orgasmic illness syndrome POIS and delayed onset muscle soreness DOMS : Do they have anything in common? Cells 10 8 , Tokinoya, K.

Relationship between early-onset muscle soreness and indirect muscle damage markers and their dynamics after a full marathon. Exerc Sci. Trivedi, K. Role of Glutamine as an ergogenic amino acid during fatigue. CrossRef Full Text Google Scholar.

Vander Doelen, T. Non-surgical treatment of patellar tendinopathy: A systematic review of randomized controlled trials. Whillier, S. Glutamine and α-ketoglutarate as glutamate sources for glutathione synthesis in human erythrocytes. FEBS J. Zhang, H. Pre-operative exercise therapy triggers anti-inflammatory trained immunity of Kupffer cells through metabolic reprogramming.

Citation: Lu C-C, Ke C-Y, Wu W-T and Lee R-P L-Glutamine is better for treatment than prevention in exhaustive exercise. doi: Amino acids and proteins play many vital roles in our body. Specifically, glutamine helps with the transport of carbon and nitrogen used for cell division and growth in our bodies and plays roles in neural function, intestinal function, and boosting our immune system.

However, when our body is under physical metabolic stress, it may require more glutamine than it makes on its own.

Instances during which our body comes under stress means it requires additional glutamine. These include severe illness and exercise.

Dietary sources of L-glutamine include a variety of foods, from animal products like eggs and beef to vegetable sources like rice or corn. Due to this wide availability in food, following a healthy diet can provide adequate L-glutamine for most people.

However, during exercise, L-glutamine production changes based on the type and intensity of activity. Because L-glutamine is crucial for muscle building, increasing our levels via supplementation after exercise can be beneficial. L-glutamine supplementation may have a greater benefit for those who have less protein in their diets, like vegans or vegetarians.

This is because they may naturally have less of this amino acid. Many sports supplements are targeted towards strength training, but L-glutamine has potential benefits for both power exercise and endurance exercise.

Research has shown that athletes can benefit from L-glutamine supplementation to decrease muscle soreness and improve recovery time. This amino acid plays a crucial role in controlling glucose energy uptake by the muscles after exercise, which can help restore their energy stores for your next workout.

When your muscles have optimal glucose stores, you perform better and take longer to fatigue. Long periods of strenuous training have been shown to decrease blood glutamine levels, making L-glutamine potentially a very useful supplement for your post-workout nutrition plan.

When combined with creatine, L-glutamine supplementation has been shown to increase lean body mass and power with endurance exercise. Coupled with increased body mass often comes weight loss — muscle tissue burns more than fat tissue, and increases your metabolism over time.

Diets high in protein and amino acids like glutamine are more filling because they slow down digestion and signal to your brain that you are full - potentially reducing overall calorie intake. Glutamine has also been shown to help with blood sugar regulation and prevention of obesity after consistent supplementation.

Athletes who follow intense training schedules tend to have weakened immune systems due to the constant physical stress of high-intensity exercise.

L-glutamine is actually used to help the immune system of critically ill patients in hospital, due to its protective effect on cells in our immune system.

For these reasons, there may be a potential benefit to your immune system from an L-glutamine supplement as well. Intakes of g of glutamine or 0. It can be taken on its own or as part of your post-workout protein shake since protein is another key for muscle recovery and building.

Dizziness was listed of a side effect in a research participant taking 25 grams per day, and went away when the dosage was decreased. Amino acids like glutamine are transported through the body by specific systems, and often several amino acids compete for the same transporters.

If there is a constant surplus of glutamine, it may be more difficult for the body to adequately use competing amino acids. L-glutamine is an important amino acid that plays many roles in our bodies regardless of our level of exercise.

However, the stress that exercise puts on our body can deplete our L-glutamine levels, making it a useful supplement for athletes.

It shows many potential benefits to performance, recovery, and body mass, with limited side effects. It can also be useful to boost our immune system and help sustain adequate levels in those who follow low-protein diets. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice.

If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the I nternational Consortium for Health and Wellness Coaching.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. Skip to main content. Search all articles start article search. Claire Muszalski Registered Dietitian 3 years ago.

Glutamine vs BCAAs: Which one is better for recovery? – NF Sports

The influence of oral L-glutamine supplementation on muscle strength recovery and soreness following unilateral knee extension eccentric exercise. International journal of sport nutrition and exercise metabolism , 25 5 , Iwashita, S. The impact of glutamine supplementation on glucose homeostasis during and after exercise.

Journal of applied physiology. Lehmkuhl, M. The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures. Street, B. Glutamine supplementation in recovery from eccentric exercise attenuates strength loss and muscle soreness.

McCormack, W. Effects of L-alanyl-L-glutamine ingestion on one-hour run performance. Journal of the American College of Nutrition , 34 6 , Melis, G. Glutamine: recent developments in research on the clinical significance of glutamine.

Shao, A. Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Regulatory toxicology and pharmacology , 50 3 , Claire Muszalski Registered Dietitian. Related Articles.

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It can help stabilize sugar levels, which is particularly beneficial for athletes who need to maintain their energy at an optimal level during workouts and competitions. Your body redistributes glutamine to organs that need it, including muscles, intestines, and the immune system.

During recovery, after an injury or workout, the demand for glutamine increases, which may require additional intake to meet your body's needs. Glutamine is a versatile amino acid that plays an essential role in supporting muscle function, intestinal health, the immune system, and glucose regulation.

For an athlete like you, understanding and optimizing your glutamine intake can be a key factor in improving your performance and overall well-being.

The amount of glutamine a person needs per day can vary depending on several factors, such as the intensity of physical activity, overall health, and personal fitness and nutrition goals.

For athletes and highly active individuals like you, recommendations can range between 5 and 10 grams per day. This dose may be increased during intense recovery periods or particularly demanding workouts. However, it's important to note that these recommendations can vary from person to person.

It's always advisable to consult with a healthcare professional or nutritionist for personalized recommendations, especially if you have specific medical conditions or follow a particular dietary regimen.

They can guide you best by considering your unique profile and personal goals. As an athlete, you probably already know that listening to your body is essential. If you experience fatigue, slow recovery, or other symptoms, it may indicate a need to adjust your glutamine intake. While the general range is 5 to 10 grams per day for athletes, the ideal intake depends on each individual and their specific needs.

You can find glutamine in foods like meat, fish, eggs, and some dairy products. But to truly harness its benefits, especially if you're an athlete, a glutamine supplement can make all the difference.

At QNT, we offer you the highest quality glutamine supplements. Supports Muscle Growth. Supports Muscle Recovery. cGMP Manufacturing. Product information Technical Details. Would you like to tell us about a lower price? Website Online. Store Offline. Store name:. Please select province Please select province.

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So far so good. Good product and the price is fair. Exactly as described, mixes into water easily or even mixing into other drinks if you're into that.

Will buy again. i havent noticed any change, but its easy to mix and has no flavour. One person found this helpful. L-Glutamine is the flour our cells use to rebuild. I've found that just a scoop in a glass of water on an empty stomach before bedtime gives me a restful sleep.

Also the body will only process a small amount at a time as it is great for your gut. Almost no taste, very good! The quality is great and I would purchase again. Fantastic product - don't even realize it is in my shakes.

Quick delivery, and I even took advantage of the promotion coupon found within the container to receive a free product - it was super easy and I got an email confirmation immediately that my request had been received the product was delivered to my door shortly thereafter unlike what some previous posters had mentioned.

Thank you for a great experience Jacked Factory, I'll be back! Awesome product. Seriously helped my digestion and bloating.

See more reviews. Top reviews from other countries. Helps reduce muscle soreness after workouts , works well. I like the product, does its job.

Can taste the fermented glutamine only if you use little bit of water but if you mix it with a good amount of water you won't be able to taste it which it's good. like old one. No flavor, Mixes Perfectly. No nonsense L-glutamine.

No flavor, mixes with anything. No fillers. Just the Amino Acid. This product has got to be one of my favorite supplements in my daily workout regimen. I simply mix a scoop in with my pre workout or Bcaas and I swear I can workout for hours on end with the amount of energy it provides my muscles.

It takes away or simply counteracts the lactic acid that develop in the muscles as you progress during the workout and it is quite remarkable. Since it has no flavor I simply mix it with something as I mentioned above which is just fine with me. Highly recommend this for anyone trying to extend your workouts!

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L-glutamine and recovery | Holland & Barrett

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the I nternational Consortium for Health and Wellness Coaching.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. Skip to main content. Search all articles start article search. Claire Muszalski Registered Dietitian 3 years ago.

Looking for more advice from the experts? READ THESE NEXT:. Gleeson, M. Dosing and efficacy of glutamine supplementation in human exercise and sport training.

The Journal of nutrition , 10 , SS. Holecek, M. Journal of parenteral and Enteral Nutrition , 37 5 , Hall, J. British Journal of Surgery , 83 3 , United States Department of Agriculture Agricultural Research Service. USDA Food Composition Databases Nutrient List. The influence of oral L-glutamine supplementation on muscle strength recovery and soreness following unilateral knee extension eccentric exercise.

International journal of sport nutrition and exercise metabolism , 25 5 , Iwashita, S. The impact of glutamine supplementation on glucose homeostasis during and after exercise. Journal of applied physiology. Lehmkuhl, M. The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures.

Street, B. Glutamine supplementation in recovery from eccentric exercise attenuates strength loss and muscle soreness. McCormack, W. Effects of L-alanyl-L-glutamine ingestion on one-hour run performance. Journal of the American College of Nutrition , 34 6 , Melis, G.

Glutamine: recent developments in research on the clinical significance of glutamine. Shao, A. Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Regulatory toxicology and pharmacology , 50 3 , Claire Muszalski Registered Dietitian.

Related Articles. Style Winter Activewear Essentials Men and Women 3 months ago By Jamie Haleva. Our Ambassadors 4-Move Intense Shoulder Workout 2 months ago By Jamie Haleva. Recipes Vegan Jacket Potato Minute Loaded Jacket Burrito 4 months ago By Jennifer Blow.

Training The 9 Best Ab Workouts For Women To Do At Home 9 months ago By Amy Golby. Nutrition How To Find The Right Weight Loss Diet For You 3 years ago By Jamie Wright. L-Glutamine is the most abundant amino acid in your body.

It facilitates a healthy immune system response, regulates the release of glucose, and is needed to make other amino acids used to synthesize proteins. This is why L-Glutamine is so essential for muscle recovery. Your body naturally produces L-Glutamine.

As I mentioned, it is the most abundant amino acid in your body. It also facilitates muscle protein synthesis. In other words, glutamine is essential for muscle recovery and muscle building. L-Glutamine is synthesized in your muscles from glutamate and ammonia by the enzyme glutamine syntheses.

Your brain and lungs also produce L-Glutamine in small amounts. Under one of these circumstances, your body relies heavily on L-Glutamine for recovery. L-Glutamine has many roles in your body.

When your body is under physical and mental stress, your body uses more glutamine. L-Glutamine is stored in your liver and blood cells. Generally, your body stores enough glutamine to overcome slight deficiencies after exercise.

This is why most post-workout supplements contain high amounts of L-Glutamine in them. A common misconception is that muscles develop during exercise. The process starts during exercise, yet it happens during rest.

Muscles develop and grow from tension, damage, and metabolic stress. For example, weightlifting and resistance training puts tension and stress on your muscles. Repetitions cause your muscles to break down and become damaged.

These three processes depend on your body functioning optimally, more specifically your immune system. Let me explain. Your muscles recover and develop when your body breaks down the proteins in your muscles during exercise.

After you work out, your body replaces the damaged cells with new ones when it fuses muscle fibers together to form new proteins.

This happens when you rest, not when you exercise. In order for this process to take place, your immune system sends cells to your muscles to help it produce a protein to enhance the formation of new muscle fibers. Your body also relies on glycogen for muscle recovery and growth.

When your body is rebuilding and repairing your muscles after stress, it signals your body to release glycogen to help swell the muscle along the connective tissue growth.

Remember, L-Glutamine regulates glucose and glycogen. Finally, your body relies on two hormones for muscle recovery and development — insulin and testosterone.

Testosterone regulates muscle mass growth because it increases protein synthesis, slows down protein breakdown, and stimulates other hormones. Everyone has testosterone , however if your body is low in testosterone, muscle development and recovery may be slower.

Chronic stress , diabetes , steroid use, thyroid disease, and PCOS can all cause a hormone imbalance. Insulin facilitates protein synthesis, sends amino acids such as L-Glutamine to muscles, and activates an immune system response. If you have diabetes or you have insulin resistance, your body cannot get the insulin it needs for muscle recovery.

L-Glutamine promotes insulin production and facilitates the release of glucose into the bloodstream. One of the most important functions of L-Glutamine is how it supports your immune system. Immune cells use this amino acid as fuel, which is why your immune system becomes compromised if you have an L-Glutamine deficiency.

L-Glutamine not only facilitates the activation of cells, it also supports a healthy gut barrier. Think of your gut as a drawbridge. Your gut is naturally semi-permeable to let teeny-tiny boats micronutrients pass through your intestinal wall and into your bloodstream.

Certain external factors, including diet, infections, toxins, and stress, can break apart the tight junctions in your intestinal wall, leaving the drawbridge open. Once this happens you have a leaky gut. This allows much bigger boats that were never meant to get through such as toxins, microbes and undigested food particles to to get into your bloodstream.

This causes an inflammatory response. Chronic inflammation is the No. They remove waste and deliver nutrients throughout your body. As I mentioned, your body also stores glycogen in your liver. Your liver also regulates the release of glucose in your bloodstream.

L-Glutamine facilitates this process. Additionally, your kidneys use ammonia to maintain a healthy acid-base balance. L-Glutamine is the most important donor of ammonia to the kidneys, helping to maintain this delicate balance.

Your liver metabolizes the ammonia and sends it to your kidneys where it is either processed in your urine or stored. When too much acid builds up, the acid-base balance is thrown off and kidney disease may result.

L-Glutamine has the same properties as protein in that it helps curb sugar cravings. That makes sense when you consider that L-Glutamine is needed for protein synthesis. Also, remember that L-Glutamine works in the liver to support the regulation of glucose in your bloodstream.

Remember, your body naturally makes L-Glutamine. If you are under constant stress, do intense workouts, or have diabetes or autoimmune disease, your body can become deficient in this amino acid.

You can find it in a number of foods. Here are some food sources that contain high levels of L-Glutamine. I recommend everyone supplement L-Glutamine if you are under regular stress, have a leaky gut, or have autoimmune disease. Knowing all the ways it supports muscle recovery and development, I also recommend supplementing L-Glutamine for your post-workout recovery.

Remember, L-Glutamine supports your immune system, which sends cells to muscles to build proteins. It also helps regulate glucose and the release of glycogen, which is also needed for muscle recovery and development.

Benefits of Glutamine: When To Supplement

Muscle recovery Glutamine improves the recovery of muscle cells and contributes to the development of muscle tissues. Indications Muscle development Recovery, regeneration of muscle tissue Digestive disorders Irritable bowel syndrome IBS Support for chronic inflammatory bowel diseases IBD.

Reinforcement Protects and reduces the permeability of the intestinal barrier. Performance Improves muscle development by participating in protein synthesis. Régénération Regenerates muscle tissue damaged during physical exertion. Natural Pure glutamine, vegan.

The ideal ally for athletes and essential for intestinal health. Take two doses per day with liquid 💧. Pour qui? For adults engaging in regular physical activity. Suitable for vegans, those sensitive or allergic to gluten and lactose. Allergen: none. Contraindication: none.

Informations Composition For a dose of 2. Traçabilité L-Glutamine is distributed in Switzerland by ProFeel Lab Sàrl, a company specializing in the manufacture of dietary supplements.

Précautions Dietary supplement. This is not a medicine. Baumert, P. Genetic variation and exercise-induced muscle damage: Implications for athletic performance, injury and ageing. Beck, W. Melatonin has an ergogenic effect but does not prevent inflammation and damage in exhaustive exercise.

Bowtell, J. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. Coqueiro, A. Effects of glutamine and alanine supplementation on muscle fatigue parameters of rats submitted to resistance training.

Nutrition 65, — Glutamine as an anti-fatigue amino acid in sports nutrition. Nutrients 11 4 , Cruzat, V. Effects of supplementation with free glutamine and the dipeptide alanyl-glutamine on parameters of muscle damage and inflammation in rats submitted to prolonged exercise. Cell biochem.

Dupuy, O. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Durkalec-Michalski, K.

The effect of multi-ingredient intra-versus extra-cellular buffering supplementation combined with branched-chain amino acids and creatine on exercise-induced ammonia blood concentration and aerobic capacity in taekwondo athletes.

Sports Nutr. Durmuş, İ. Exercise-based cardiac rehabilitation has a strong relationship with mean platelet volume reduction. Gleeson, M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. Grassi, A. Is platelet-rich plasma prp effective in the treatment of acute muscle injuries?

A systematic review and meta-analysis. Sports Med. Ke, C. Vitamin D3 reduces tissue damage and oxidative stress caused by exhaustive exercise. Koch, A. The creatine kinase response to resistance exercise.

Neuronal Interact. PubMed Abstract Google Scholar. Lippi, G. Epidemiological, biological and clinical update on exercise-induced hemolysis.

Mairbäurl, H. Red blood cells in sports: Effects of exercise and training on oxygen supply by red blood cells. Moghadam-Kia, S. Approach to asymptomatic creatine kinase elevation. Negro, M. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system.

Peake, J. Muscle damage and inflammation during recovery from exercise. Pugh, J. Glutamine supplementation reduces markers of intestinal permeability during running in the heat in a dose-dependent manner. Ra, S. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: A pilot placebo-controlled double-blind study.

Scott, A. Platelet-rich plasma for patellar tendinopathy: A randomized controlled trial of leukocyte-rich prp or leukocyte-poor prp versus saline. Smith, J. Exercise, training and red blood cell turnover. Sonkodi, B. Post orgasmic illness syndrome POIS and delayed onset muscle soreness DOMS : Do they have anything in common?

Cells 10 8 , Tokinoya, K. Relationship between early-onset muscle soreness and indirect muscle damage markers and their dynamics after a full marathon. Exerc Sci. Trivedi, K. Role of Glutamine as an ergogenic amino acid during fatigue. CrossRef Full Text Google Scholar. Vander Doelen, T.

Non-surgical treatment of patellar tendinopathy: A systematic review of randomized controlled trials. Whillier, S. Glutamine and α-ketoglutarate as glutamate sources for glutathione synthesis in human erythrocytes.

FEBS J. Zhang, H. Pre-operative exercise therapy triggers anti-inflammatory trained immunity of Kupffer cells through metabolic reprogramming. Citation: Lu C-C, Ke C-Y, Wu W-T and Lee R-P L-Glutamine is better for treatment than prevention in exhaustive exercise.

doi: Received: 23 February ; Accepted: 18 April ; Published: 28 April Copyright © Lu, Ke, Wu and Lee. This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY.

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Disclaimer: All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

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ORIGINAL RESEARCH article Front. L-Glutamine is better for treatment than prevention in exhaustive exercise. Introduction Acute muscle damage often occurs after exhaustive exercise and also causes levels of lactatic acid, creatine kinase CK , aspartate aminotransferase AST , alanine aminotransferase ALT , and lactate dehydrogenase in serum to increase Baumert et al.

Methods In this study, animal experimentation was conducted to explore the difference in the effect of L-glutamine supplementation at different times i.

Experiment protocol Experimental rats, with body weights between and g, were ordered from LASCO animal center Taipei, Taiwan. Dietary sources of L-glutamine include a variety of foods, from animal products like eggs and beef to vegetable sources like rice or corn.

Due to this wide availability in food, following a healthy diet can provide adequate L-glutamine for most people. However, during exercise, L-glutamine production changes based on the type and intensity of activity.

Because L-glutamine is crucial for muscle building, increasing our levels via supplementation after exercise can be beneficial. L-glutamine supplementation may have a greater benefit for those who have less protein in their diets, like vegans or vegetarians.

This is because they may naturally have less of this amino acid. Many sports supplements are targeted towards strength training, but L-glutamine has potential benefits for both power exercise and endurance exercise.

Research has shown that athletes can benefit from L-glutamine supplementation to decrease muscle soreness and improve recovery time. This amino acid plays a crucial role in controlling glucose energy uptake by the muscles after exercise, which can help restore their energy stores for your next workout.

When your muscles have optimal glucose stores, you perform better and take longer to fatigue. Long periods of strenuous training have been shown to decrease blood glutamine levels, making L-glutamine potentially a very useful supplement for your post-workout nutrition plan. When combined with creatine, L-glutamine supplementation has been shown to increase lean body mass and power with endurance exercise.

Coupled with increased body mass often comes weight loss — muscle tissue burns more than fat tissue, and increases your metabolism over time.

Diets high in protein and amino acids like glutamine are more filling because they slow down digestion and signal to your brain that you are full - potentially reducing overall calorie intake. Glutamine has also been shown to help with blood sugar regulation and prevention of obesity after consistent supplementation.

Athletes who follow intense training schedules tend to have weakened immune systems due to the constant physical stress of high-intensity exercise. L-glutamine is actually used to help the immune system of critically ill patients in hospital, due to its protective effect on cells in our immune system.

For these reasons, there may be a potential benefit to your immune system from an L-glutamine supplement as well. Intakes of g of glutamine or 0.

It can be taken on its own or as part of your post-workout protein shake since protein is another key for muscle recovery and building. Dizziness was listed of a side effect in a research participant taking 25 grams per day, and went away when the dosage was decreased. Amino acids like glutamine are transported through the body by specific systems, and often several amino acids compete for the same transporters.

If there is a constant surplus of glutamine, it may be more difficult for the body to adequately use competing amino acids. L-glutamine is an important amino acid that plays many roles in our bodies regardless of our level of exercise.

However, the stress that exercise puts on our body can deplete our L-glutamine levels, making it a useful supplement for athletes. It shows many potential benefits to performance, recovery, and body mass, with limited side effects.

The study aimed Metformin and insulin sensitivity examine the effects that Recobery supplementation has on quadriceps vor strength and soreness ratings following eccentric exercise. Recofery was hypothesized that Blood sugar crash nausea ingestion would quicken the recovery rate Lycopene and digestive health Glutamnie Metformin and insulin sensitivity production and decrease muscle soreness ratings over a hr recovery period. Supplement conditions consisted of isoenergetic placebo maltodextrin, 0. Knee extensor peak torque at 0°, 30°, and ° per second and muscle soreness were measured before, immediately following, 24, 48, and 72 hr posteccentric exercise. In the entire sample, L-glutamine resulted in lower soreness ratings at 24 2. The L-glutamine supplementation resulted in faster recovery of peak torque and diminished muscle soreness following eccentric exercise. Glutamine for muscle recovery

Author: Mat

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