Is it worth taking glutamine, what are the benefits? Glutamine is an amino acid, and its main purpose is to serve as building blocks for protein. L-Glutamine can be found in food or supplements and some supplements are called L-Glutamine and some are just called glutamine. L-glutamine can be produced naturally in the body. Part of its features is supporting immune function and intestinal health.
If you choose not to get your glutamine through supplements you can get it through these types of protein food.
Eggs- 4.4% protein
Beef- 4.8% protein
Tofu- 9.1% protein
Skim Milk- 8.1% protein
White Rice- 11.1% protein
Corn- 16.2% protein
Almost any food that contains protein will contain glutamine. If you get enough protein from animal foods sources, it should give you enough glutamine. One of the most important rules in glutamine is its role in the immune function capabilities.
Research studies have shown that glutamine supplements can improve health, decrease sickness or infections and lead to a shorter stay at the hospital after surgery. Also, glutamine supplements help to preserve protein stores in the body.
Another important role glutamine plays are in intestinal health. It is an important energy source for intestinal and immune cells. One of the additional features it plays is by maintaining a barrier between the inside of your intestines and the rest of your body. It additionally helps by preventing the bacteria from your intestines to go to other places of your body.
There are research studies that have shown that glutamine supplements can help relieve muscle soreness and improve recovery after intense exercise.
“If your goal is to take glutamine through a supplement, then it is best to conservatively start with a dose of 5 grams per day.” Celebrity Fitness & Nutrition Expert Obi Obadike
There was also a research study on muscle gain and exercise performance and the study results revealed there were no effects on muscle gain and performance.
It is important to know that if you consume an abundant amount of high protein through foods then you are most likely consuming a high amount glutamine without glutamine supplements. You would only take glutamine powder if you were not getting enough glutamine from protein food sources.
How much glutamine should you take per day? In the average diet you would consume 3 to 6 grams per day of L-glutamine. If your goal is to take glutamine through a supplement, then it is best to conservatively start with a dose of 5 grams per day.
The Bottom Line is glutamine is an amino acid that comes in two forms, and it is L-Glutamine and D-Glutamine. It is naturally produced in the body, and it is found mainly in animal food sources. It can help reduce soreness, recovery and support immune function.
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