Should I Take Glutamine Supplements?
Taking bodybuilding supplements is a personal question, in a way.
What do I mean?
Well, I mean it depends on your body’s response to them. And your budget as well.
Glutamine is one the most abundant proteins in muscle, and during a muscle building or weight lifting workout, the amount of glutamine in the body depletes. I read on many websites that the amount of depletion could be up to 61% after a single workout.
That’s when people started looking into glutamine as a possible supplement to rebuild muscle
In fact, glutamine has been used in hospital settings to help patients recover after major surgery. For example, there was a randomised controlled study published in the Journal of Parenteral and Enteral Nutrition, Jan/Feb 2004. It showed that intravenous nutrition with standard nutrition versus nutrition with glutamine added resulted decreased infection rates, decrease in time needed on ventilation, and improved organ function in patients requiring ICU care.
Proteins are required by nearly all parts of the body, so it’s intuitive that avoiding a depletion will help bodily function. The above study showed that there were less infections, and many claim that glutamine improves immune function as well as helping muscles to recover.
OK, so it may help the body to recover, and possibly get less sick.
My own experience with glutamine has been that I’ve found that my muscles get less sore after workouts (I do 30-40mins 5 days a week). On the days without, my muscles feel more fatigued and sore during the day.
I take 5mg (1 teaspoon) per day typically.
And I mix it with yogurt. It’s almost tasteless. And I prefer the brands with no artificial flavors or preservatives.
So it seems to have some benefits.
You can try it out for yourself. It’s a protein and not a man made drug.
Of course with all supplements, don’t go overboard and start taking big amounts just to try. Take the suggested amount (5mg) and see the benefits first.
As I mentioned before, the 3 most popular muscle supplements are whey protein, creatine and glutamine.