Glutamine is a non-essential amino acid produced largely in the muscles and used by many systems in the body. Essential amino acids are not produced by the body and therefore must be obtained through food or other sources. It is associated with the immune system; many athletes who overtrain use up their glutamine stores and as a result, their immune system suffers. Glutamine may be connected with the prevention of muscle loss. Many athletes and weight lifters take glutamine as an oral supplement, both to prevent immunosuppression, to avoid tissue breakdown, and to increase stamina.
Aerobic Exercise
Aerobic exercise is any exercise that works to benefit the cardiovascular system and may include moderate- to high-intensity movements for extended periods. Examples of aerobic exercise are running, swimming, rowing, cycling, and walking. Extended periods of aerobic exercise tend to deplete glutamine stores.
Glutamine Supplements
Glutamine supplements come in either pill form or as a powder to be mixed into water or shakes. It is commonly taken with protein powder. Manufacturers recommend dosages of between 2 and 5 g per day, taken in the morning before food, or immediately after a workout. The University of Maryland Medical Center considers dosages of up to 1.5 g, to be safe. Glutamine supplements are fairly inexpensive and easily obtained at health food stores and supplement supply stores.
Claims
Glutamine suppliers claim that supplementation reduces recovery time, strengthens the immune system, and prevents or decreases muscle degeneration. According to William McArdle, Victor Katch and Frank Katch, the immune system suffers during strenuous exercise because the glutamine stores are used up, but there is no evidence which proves glutamine reduces recovery time or reduces the incidence of muscle wasting.
Caution
Never take a supplement without first consulting a doctor. Glutamine may counteract some medications so speak with your pharmacist or physician before taking a supplement. Do not use glutamine supplements if you are allergic or sensitive to any of the ingredients.
References
- "Exercise Physiology: Nutrition, Energy, and Human Performance"; William D. McArdle, Frank L. Katch, Victor L. Katch; 2010
- University of Maryland Medical Center: Glutamine
- MayoClinic.com: Glutamine
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