How important is L Glutamine and should you supplement it ?

[Rocket3015]

Would love to hear everyone's point of view ? How about @The Solution @HIT4ME

 

[The Solution]

Why?
You get plenty of Glutamine from whole food.
I think you just supplement way too much and invest in so many things you truly don't need.
The only benefit you would get is if you have some form of a digestional disorder, which for most is not necessary

The rationale for the use of glutamine likely comes the fact that patients who are very sick -- burns, sepsis, cachexia -- have low levels of muscle glutamine. When those patients receive this amino acid their muscle protein balance improves. Most individuals get plenty of AA's from whole food, whey, or other protein sources.

If you consume a lot of extra glutamine, most of it never makes it to the muscles, it gets held by your gut. A rapid influx of orally-ingested glutamine won’t translate to your muscles getting a big boost of the stuff; it’ll probably hang out in your intestines.

The problem is that despite glutamine leaving the muscle in large quantities during exercise, it never really drops that much. No study as I am aware, shown that ingested glutamine (even in large doses) increases muscle levels of glutamine! I think it's largely useless as a supplement." One study supplemented young, healthy adults with 0.9 g/kg of lean body mass per day and still no effect.

Glutamine is cheap and can improve gut health, in the grand scheme of things you are getting plenty from whole food and your other protein sources in a 24-hour period. Ingesting more is not going to yield and real net benefit.

Glutamine did not show a true improvement in performance

Effect of glutamine supplementation combined with resistance training in young adults - PubMed

The purpose of this study was to assess the effect of oral glutamine supplementation combined with resistance training in young adults. A group of 31 subjects, aged 18-24 years, were randomly allocated to groups (double blind) to receive either glutamine (0.9 g x kg lean tissue mass(-1) x...

pubmed.ncbi.nlm.nih.gov

The effects of high-dose glutamine ingestion on weightlifting performance - PubMed

The purpose of this study was to determine if high-dose glutamine ingestion affected weightlifting performance. In a double-blind, placebo-controlled, crossover study, 6 resistance-trained men (mean +/- SE: age, 21.5 +/- 0.3 years; weight, 76.5 +/- 2.8 kg(-1)) performed weightlifting exercises...

pubmed.ncbi.nlm.nih.gov

Dosing and efficacy of glutamine supplementation in human exercise and sport training - PubMed

Some athletes can have high intakes of l-glutamine because of their high energy and protein intakes and also because they consume protein supplements, protein hydrolysates, and free amino acids. Prolonged exercise and periods of heavy training are associated with a decrease in the plasma...

pubmed.ncbi.nlm.nih.gov

https://journals.physiology.org/doi/full/10.1152/ajpgi.00385.2002

Glutamine supplementation and deprivation: effect on artificially reared rat small intestinal morphology - PubMed

The mechanisms of how glutamine benefits critically ill patients have not been established. The purpose of this study was to determine the effects of dietary and endogenously produced glutamine on small intestinal morphology using light and transmission electron microscopy in artificially reared...

pubmed.ncbi.nlm.nih.gov

 

[aaronuconn]

Think about Bob’s first study he posted.

Let’s say your 180lbs at 15% body fat, yielding 153lbs lean body mass. This study would’ve given you ~62g of Glutamine/day if I’m understanding the design correctly, and found no results.

So no, I wouldn’t go out of my way to purchase free form Glutamine.

Even the research on gut health isn’t too strong.

 

[StarScream66]

No, glutamine does not build muscle. It's entirely absorbed and used up by the gut and none of it makes it to the muscle tissue. Plus, if you're taking plenty of whey protein, you should be getting plenty of glutamine already.

Fact check: does glutamine build muscle?

Glutamine supplementation does not affect body composition, but it may accelerate strength recovery from resistance-training sessions and reduce the occurrence of infections in hard-training endurance athletes.

examine.com

 

[Rocket3015]

Thank you guys

 

[John Smeton]

Robbie Robinson said it boosted growth hormone, and ive heard this back on the ast-ss website back in 2004 , however, ive never seen studies