How to be better with glutamine

Most commonly asked question on internet about glutamine is “should I take glutamine on rest days ? ” The straightforward answer to this question is “Yes”. You can also take glutamine on your rest days. You will be surprised that glutamine is the most demanding supplement after whey protein and creatine. In this article, we will discuss the health benefits of glutamine and how it plays a critical role in maintaining your body like celebrities. In the end, you will understand how much is essential to consume glutamine on rest days. Let’s dive into it!

What is Glutamine?

Glutamine is the most abundant non-essential amino acid, means your body can synthesize it independently. In particular conditions, its production is insufficient; you must take glutamine supplements to meet the body’s requirements, therefore known as conditional amino acid. It is made by the action of ammonia and glutamate in the presence of glutamine synthetase, and its breakdown gives back ammonia. It means glutamine is the primary nitrogen donor and carries nitrogen to the target tissues, where it is used for cell growth, repairing and performing other critical functions.

Your skeletal muscles produce approximately 70% of glutamine from where it is transported to the brain, gut lining, heart, lungs, kidney and liver. These are the main areas of glutamine usage and are present in high concentrations. In some conditions like; pregnancy, lactation, illness, rapid growth & development, starvation, disease, strenuous workout, and excessive exercise, your body faces depletion in the glutamine body pool. You must take glutamine supplements whenever your body and food cannot meet your requirements.

Why should you take glutamine?

There are multiple reasons you should take glutamine regularly. Glutamine is directly or indirectly involved in various body functions. It helps your body maintain muscle health and provides energy to your organs. No other amino acids can provide nitrogen to the body tissues except glutamine. However, it’s imperative for the proper functioning of your muscles and body. However, the most important functions of glutamine are :

• It is the primary precursor in stimulating protein synthesis & breaking. It promotes the rate of muscle protein synthesis and impairs their breaking.
• It reduces muscle soreness, infections, and body fat and increases lean muscle mass and makes them more powerful.
• It regulates branched chain amino acids (BCAAs) metabolisms.
• It increases the production of human growth hormone (HGH) that increases muscle mass, melts body fat and assists your body in various ways.
• It increases the production of human growth hormone (HGH) that increases muscle mass, melts body fat and assists your body in various ways.
• It increases the production of human growth hormone (HGH) that increases muscle mass, melts body fat and assists your body in various ways.
• It also helps your body in glucose production via a process known as gluconeogenesis. And diabetic patients can get enormous benefits by taking glutamine supplements.
• It enhances water & electrolyte absorption in your body. It protects your body from dehydration. During consistent training, you lose water in the form of sweat and may face dehydration but don’t worry; glutamine will always help you.

Can you Take Glutamine on Non-Workout Days?

Yes, you can take glutamine on rest days. Look! Glutamine is not only involved in the muscles repairing that you take it when you work out, but also part of the functions described above that are continuously happening even on rest days. So your body needs a constant supply of nutrients. Taking it on non-workout days maintains your glutamine body pool and helps you regain your muscle strength more quickly.

It’s ideal dosage for people who are engaged in a hard workout, resistance training, and challenging exercises is 20-30g per day. The best time to take glutamine is right after you wake up, pre-workout, during training, post-workout and before bed. It also works while you are sleeping. It’s not best to take the full dosage of glutamine at once. You should take it in 3 to 4 doses in a whole day; it will give you more benefits. And most athletes are consuming glutamine supplements 3 to 4 times of 5g dosage daily on rest days.

However, for those who are facing muscle soreness, cramps, or infection after a high workout or trying to push themselves to achieve their goals, taking amino acids supplements, including glutamine, even on non-workout days, can work as a supporter.

MY EXPERIENCE WITH Glutamine

If you are regularly going to the gym and have a fitness regime then my recommendation is to consider glutamine supplementation as part of your diet . Glutamine definitely not only improves muscle recovery time but also helps in building quality muscle by boosting protein synthesis. As a general rule of thumb you should always work with your physician if you have any underlying medical condition.