L-glutamine And Workout Recovery

Glutamine is the most abundant amino acid in the muscles. It accounts for over 60 percent of skeletal muscle. Glutamine levels are greatly depleted during intense exercise. This results in decreased strength and stamina and reduces your ability to recover. Taking L-glutamine after intense exercise may enhance recovery and help ensure you derive the full benefits of your workout program.

Sources

Glutamine is found in protein foods such as meat, poultry, eggs, dairy products, beans and lentils. Glutamine is available as an amino-acid supplement and is present in whey protein and some other protein supplements. The body is able to produce its own glutamine from the amino acids glutamic acid, isoleucine and valine.

The Immune System

Glutamine is an important fuel for the immune system. People who undergo regular intense exercise or prolonged bouts of endurance exercise deplete their body of glutamine and are more prone to infections. Infections and an impaired immune system impact the ability to recover from exercise. According to a study in the November 2002 issue of the "European Journal of Applied Physiology and Occupational Physiology," athletes who supplement with glutamine immediately after and 2 hours after strenous exercise are less likely to suffer infections.

Considerations

Glutamine depleted during exercise can take up to six days to replenish, thus inhibiting recovery and resulting in the possible loss of lean muscle tissue. Adherents claim supplementing with glutamine may prevent this. However there is no definitive supportive evidence. A study by the University of Northern Iowa published in the December 2003 issue of the "Journal of Sports Science and Medicine" found glutamine supplementation had no significant effect on the amount of lean muscle tissue lost by athletes on a weight reduction program.

Features

Some bodybuilders and strength athletes believe glutamine plays a key role in the body's usage of protein, prevents muscle loss or catabolism and increases the ability to secrete growth hormone, which encourages new muscle growth and helps metabolize fat. Research published in the September 2006 issue of the journal "Metabolism" suggests glutamine may prevent loss of muscle.