- Glutamine is a nonessential amino acid found in most protein powders.
- It is usually not necessary to supplement with glutamine, though, as it’s easy to get all you need from your regular diet.
- As with all supplements, glutamine should only be supplemented following correct dosage amounts.
Although glutamine is often added to protein powders, always check the nutritional label to see if it is one of the ingredients if you are looking to supplement with it.
Glutamine is used up quickly during intense exercise, so it is a popular supplement for athletes.
It is found naturally in many foods as well as in different forms of supplements, so it is easy to get it into your diet. Along with supplementation, you need a reliable workout platform that allows you to stay consistent and motivated. Once you’re ready to get started, sign up for an Exercise.com PRO account to access workout builders, workout plans, goal trackers, and more!
What Are the Benefits of Glutamine?
Glutamine provides a number of beneficial effects to the body. It is extremely important for the metabolism of protein, for increasing the volume of cells, and for preventing the breakdown of the muscles in your body.
Another function of glutamine is that it increases the secretion of human growth hormone (HGH) in your body. This helps to support the growth of new muscles as well as metabolize body fat. Glutamine is a great supplement if you are looking to lose body fat but keep your muscle.
Glutamine is also important for bodily functions and optimal performance. It improves the retention of nitrogen, decreases the time it takes to recover from an illness, and it decreases the chance of getting an infection.
Glutamine is great for people who are under physical stress, such as athletes, and those suffering from an illness such as heart disease or cancer.
Here’s a 60-second video on glutamine supplements:
Where Can You Find Sources of Glutamine?
Glutamine is found in many sources of both plant and animal protein, which means you can easily get the recommended amount in your diet from just eating certain foods. Glutamine can be found in beans, meat, fish, and dairy products.
More specifically, it is found in poultry, pork, and beef, as well as milk, cottage cheese, ricotta cheese, cabbage, raw parsley, and raw spinach. Small amounts of glutamine can also be found in fermented foods and vegetables, like yogurt and miso.
Glutamine is found in most protein powders, protein shakes, and protein drinks. It also can be purchased as a supplement and can be taken alone or added to protein shakes or powders.
Glutamine is considered to be a non-essential amino acid, so it is not necessary to worry about supplementing with it if you are a healthy person and are not a “gym rat,” athlete, or fitness buff.
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Sign UpIf Glutamine Is a Non-Essential Amino Acid, What Is An Essential Amino Acid?
Protein is made up of amino acids. Since protein is essential to the buildup of muscle, amino acids are necessary to have. Amino acids are made up of two types: non-essential and essential.
Non-essential amino acids are made by the cells of the body. Because of this, you don’t necessarily need to get them from other sources. They are still extremely essential for certain body functions.
There are 12 amino acids that are non-essential. They are:
- Arginine
- Alanine
- Cysteine
- Aspartic acid
- Glutamic acid
- Glycine
- Glutamine
- Proline
- Hydroxyproline
- Tyrosine
- Asparagine
- Serine
Essential amino acids are ones that the body is unable to make on its own. For these, you need to either get them from food sources or supplements.
There are nine amino acids that are essential:
Are There Side Effects From Taking Too Much Glutamine?
If you are a healthy person, there is no need to add glutamine to your diet. If you are fighting off a serious health condition or are an athlete or person who does a workout on a regular basis, you would benefit from glutamine supplementation.
The typical intake of glutamine on a daily basis is five to ten grams. For therapeutic doses, you should talk to your healthcare provider for their advice.
Glutamine supplements are not regulated by the FDA.
Glutamine is safe if you use it in its proper dosage. Some people may notice certain side effects from too much glutamine. Headaches are one of the most common complaints.
If you have Reye’s syndrome, liver disease, or kidney disease, you should not supplement with glutamine. If you are sensitive to MSG, you also shouldn’t take glutamine supplements. Some prescription drugs may also interfere with the effectiveness of glutamine.
And don’t forget that any supplement you take is just one part of an overall healthy lifestyle. Check out our PRO Plan today to see how we can help you stay motivated and focused on your fitness goals all year long!