Hard cycling workouts, especially if you are training for an endurance event, can stress the body and affect the immune system. Glutamine is a naturally occurring amino acid in the body that is affected by bodily stress, and when levels get too low, you may be more susceptible to infections or illness. Recovery from your cycling workouts may include taking a glutamine supplement. Ask your doctor whether glutamine is safe and appropriate for you before consuming it.
Glutamine
The body naturally makes some amino acids, which aid in building protein. There is more glutamine in the body than any other amino acid, and an individual typically does not need to take any extra supplementation. When the body is taxed through things like heavy exercise or trauma, glutamine becomes depleted, increasing your need for this amino acid. Glutamine is typically found in the muscles, and it helps remove any excess ammonia in the body and is necessary for healthy brain function, according to the University of Maryland Medical Center. After cycling for long periods of time, your body may be draining your glutamine stores. If you are training for an endurance cycling event, glutamine is repeatedly used up, and this can weaken your immune system.
Recovery from Cycling
According to USA Cycling Coach Bruce Hendler, recovery from a bike workout starts while you are still on the bike. Staying hydrated during your ride and consuming any food you need during the workout means your body has less recovery to do after the workout. After the workout, drink fluid to make up for lost fluid on the bike, and consume carbohydrates directly after the workout and protein and more carbohydrates two or more hours post-workout, states Hendler. Ice packs or taking an ice bath after cycling helps reduce inflammation and cools down your core temperature. Some individuals find that stretching or having their legs massaged is also beneficial.
Dosing Instructions
Although glutamine can be found in dietary sources like chicken, milk and yogurt, it can also be taken in supplement form. For individuals 18 years old and up, 500 mg, one to three times daily is a typical dose, states the UMMC. If your doctor is prescribing glutamine, she may have you take a different dose.
Considerations
Glutamine may not be appropriate for everyone. Talk with your doctor before taking a glutamine supplement, and tell her about any other supplements or drugs you are taking, to avoid adverse interactions. This amino acid alone is not enough for proper recovery from cycling, and it is important that you find what works for you, based on your needs at any given time.
Member Comments