Glutamine or L-glutamine is the most common amino acid in the human body, concentrated primarily in muscle tissue. It plays a large role in protein synthesis; there is a high correlation between levels of free glutamine in the body and the rate of protein synthesis, according to a study in the American Journal of Physiology -- Endocrinology and Metabolism. This correlation has led bodybuilders to believe glutamine increases muscle mass, and that supplementation may enhance intense muscle-building exercise.
Function
As a non-essential amino acid, glutamine is produced by the body and found in our diet. Under normal circumstances, these sources produce more than enough glutamine to fuel certain processes, such as brain function, elimination of the waste product ammonia, digestion and wound healing. According to the University of Maryland Medical Center, situations that may warrant glutamine supplementation include prolonged sickness or stress, intense endurance training and medical conditions such as cancer, HIV or AIDS, and Crohn's disease.
Muscle Repair and Recovery
During endurance training like running marathons, the muscles use stored glycogen as an essential source of fuel. Once the body depletes the stored amounts, the athlete's ability to perform at the same intensity drops dramatically. The resulting drop in performance is called the recovery period. In theory, a shorter recovery period means a faster return to long distance running or intense weightlifting. As noted in a 1995 study by researchers at the University of Dundee in Scotland published in the American Journal of Physiology, Endocrinology and Metabolism, glutamine may stimulate the rate of muscle glycogen resynthesis after high-intensity exercise. This means that adequate amounts of available glutamine may aid in muscle repair and shorten the recovery period.
Theories/Speculation
Because of the role and function of glutamine in muscle-building, bodybuilders and fitness experts theorize that glutamine levels directly correlate to muscle mass. In response, several companies market glutamine supplements as a viable way to build and maintain lean muscle mass, decrease muscle loss and enhance critical processes like the immune system. Marketers also claim that glutamine regulates mood disorders, increases growth hormone levels, reduces infections and improves strength. The University of Maryland Medical Center confirms that glutamine does boost the immune system and helps in wound healing, especially after trauma or surgery. Glutamine supplements may help athletes after endurance activities where the body may be susceptible to colds or infections, but only after high-intensity exercise, according to the medical center.
Sources
Glutamine is a naturally occurring amino acid found in many common food sources such as milk, yogurt, cottage cheese, wheat, beans and raw vegetables like spinach and cabbage. It is also found in proteins like poultry, beef, pork and fish. In situations where supplementation is necessary, L-glutamine is available in tablets, capsules or liquid. The average prescribed dosage for an adult is 500 milligrams, up to three times daily, according to The University of Maryland Medical Center. The powdered form is perhaps the most popular for athletes adding L-glutamine to their diet, as it is easily added to pre- and post-workout protein shakes.
Precautions
Glutamine should always be taken with cold beverages or foods at room temperature, as heat destroys the amino acid. Athletes and bodybuilders wishing to supplement with glutamine should first contact a health care professional; the supplement may interact with some medications. Side effects are generally not severe and limited to minor stomach aches, but people with reduced kidney function, Reye syndrome or cirrhosis of the liver should not take it, according to the Mayo Clinic. If you experience adverse effects including fainting, dizziness, chills, body aches or trouble swallowing, contact your doctor immediately.
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