L- Glutamine

L- Glutamine is the most abundant amino acid in the human body, over 60% of skeletal muscle is made up of glutamine. Glutamine is the monoamide of glutamic acid, it is synthesized in the body from glutamate and ammonia by the enzyme glutamine synthetase.

Glutamine is one of the 20 amino acids that are used to build proteins, it is classified as a conditionally essential amino acid because the body can produce glutamine on its own. Glutamine is naturally found in meat, eggs, dairy, fish, cereals, legumes, beetroot, spinach, cabbage, Whey, and Casein and is available as a supplement in the form of powders and capsules.

Glutamine is a widely used sports nutrition supplement that facilitates nitrogen metabolism, supports protein synthesis, helps replenish glycogen stores, maintains acid-base balance, and raises the endogenous levels of glutathione, which facilitates immune health.

Glutamine although is the readily available source to fuel muscle action, its supplementation becomes crucial during an intense workout. Glutamine stores get depleted fast and are required in particularly large amounts to repair muscle damage and prevent muscle breakdown.

Frequently Asked Questions on L-Glutamine

1. Is L-Glutamine suitable for beginners?

Glutamine is naturally synthesized by the body and is found in many foods. It has several benefits aiding in muscle recovery, reducing muscle fatigue, reducing muscle breakdown, and improving athletic performance. Glutamine is absolutely safe for beginners and is useful especially if they engage in strenuous workouts that cause muscle breakdown.

2. Glutamine foods

Some foods that provide a good amount of glutamine include meat, fish, eggs, milk, and legumes like peas, lentils, beans, leafy greens, nuts, soy, and cabbage.

3. Glutamine benefits for bodybuilding

Glutamine helps maintain positive nitrogen balance, improves muscle protein metabolism, and prevents muscle loss. Glutamine helps repair muscle damage and rebuild muscle tissue after intense workouts. Glutamine helps prevent immune deterioration following intense training and helps restore the glycogen stores which in turn restores energy levels.

4. What does Glutamine do?

Glutamine helps in muscle recovery, attenuates muscle damage, and muscle soreness by maintaining a positive nitrogen balance. Glutamine helps prevent ammonia accumulation and the associated central fatigue. Glutamine accelerates the stores of muscle glycogen and boosts endurance. Glutamine suppresses the deteriorating effect of intense workouts on the immune system. Glutamine reduces the accumulation of creatine kinase and lactate dehydrogenase, which are markers of muscle damage. 

5. Glutamine powder Vs Glutamine capsules

Glutamine supplements are available in two forms, powder, and capsules. Whether in powder or capsule form, both contain the same active ingredient, L-glutamine. Glutamine capsules contain a pre-measured dose of glutamine, the capsules are easy to follow which makes them convenient for people on the go. On the other hand, Glutamine powder needs to be measured, and mixed with water or other beverages before consumption. In terms of effectiveness, both forms of the supplement have been shown to be equally effective.

6. What is Glutamine good for?

Glutamine supplementation helps prevent the cortisol-induced breakdown of muscle tissue, helps maintain glycogen levels, and promotes optimal muscle repair and recovery. Glutamine maintains immune health by acting as a substrate for the production of neurotransmitters, glutamate, and GABA, Glutamine prevents ammonia accumulation, the increased levels of which have been linked to central fatigue.

7. Glutamine for gut health

Glutamine directly supports gut health by sustaining the balance of the gut microbiome, increases the integrity of the intestinal lining, reduces inflammation in the gut, and helps maintain the barrier function of the gut.

8. What is Glutamine synthetase?

Glutamine synthetase is an enzyme that plays a critical role in the condensation of glutamate and ammonia to form glutamine.

9. Glutamine amino acid structure

Glutamine has a structure that consists of an amino group, a carboxylic acid, and a side chain. C5H10N203 is the molecular formula of Glutamine.

10. Can you take Glutamine at night?

While there is no specific time of the day that is recommended for taking Glutamine, the ideal time for consuming glutamine for those who do regular workouts would be before or after training. Those who intend to take glutamine for immune and gut health benefits can take it at night.

11. Can Glutamine cause bloating?

Glutamine supplements appear safe for most people, but in some cases, people who consume exceeding doses of Glutamine may experience bloating as a side effect. In order to avoid such effects, it is advised to consume Glutamine in optimal amounts, preferably taking it with meals and drinking plenty of water while on supplementation. 

12. Does Glutamine cause acne?

There is limited evidence to suggest that Glutamine causes acne. Glutamine supplements are generally well-tolerated and are linked to causing any side effects.

13. Does Glutamine help in fat loss?

Glutamine is primarily beneficial for supporting muscle growth, immune function, gut health, and muscle recovery. The improved muscle composition may indirectly support fat loss.

14. Glutamine vs EAA

Glutamine is classified as the conditionally essential amino acid that is produced by the body and is also found in many foods. Glutamine plays an important role in protein synthesis, muscle recovery, immune function, and gut health. Essential amino acids, on the other hand, are amino acids that cannot be produced by the body and must be obtained through diet or supplementation. Both Glutamine and EAA are available as supplements. In terms of muscle protein synthesis, EAAs are considered more essential and effective than Glutamine because EAAs are building blocks required for muscle building.

15. Glutamine Vs Glutathione

Glutamine is an amino acid whereas Glutathione is an antioxidant. Both substances are naturally produced in the body and are available as supplements. Glutamine functions as a building block for proteins, supports healthy gut and immune function, preserves glycogen stores, and prevents fatigue. Glutathione is involved as a coenzyme in oxidation-reduction reactions in cells and supports detoxification, healthy immune function, liver health, and heart health.

16. Is Glutamine essential or nonessential

Glutamine is neither essential nor non-essential amino acid, it is classified as a conditionally essential amino acid in the body. Glutamine is said to be in the highest amounts in the skeletal muscles but during times of intense workouts, your body’s natural stores will deplete as Glutamine is required in high amounts. Also, during times of stress and illness, supplementing with Glutamine ensures your body has an adequate supply of glycogen stores.

17. Does Glutamine reduce muscle fatigue?

Glutamine plays an important role in ammonia clearance in the body. High levels of ammonia accumulation can be harmful to the body and act as a major contributing factor to muscle fatigue. Ammonia production occurs when proteins are broken down (when amino acids oxidize) and during energy metabolism (adenosine monophosphate deamination) indicating a reduction in energy production. Glutamine supplementation helps to attenuate ammonia accumulation and the associated muscle fatigue. Glutamine is the major nitrogen transporter in the body that incorporates into ammonia and converts into glutamate, which upon amidation gets converted back to glutamine. Glutamine has other roles in the body like maintaining acid-base balance (while acidosis occurs), preventing lactate production, and reducing creatine kinase and lactose dehydrogenase, which together contribute to reducing muscle fatigue.

18. When to take Glutamine?

Glutamine is ideal to be taken either pre or post-workout. Some prefer to take Glutamine supplements pre-workout to help support muscle breakdown and muscle fatigue during workouts. Some consider taking Glutamine post-workout, as glutamine stores will be low after a workout. Taking Glutamine post-workout supports muscle recovery, and reduces muscle damage.

19. Can you combine Glutamine with Whey Protein?

Yes, you can combine Glutamine with Whey Protein. This combination of Glutamine and Whey Protein works synergistically to support faster muscle recovery and muscle growth.

20. Glutamine Vs BCAA

Glutamine and BCAA are two different types of amino acids, both of which have important roles in muscle building and recovery. Glutamine is a conditionally-essential amino acid which means our bodies can produce it naturally and its supplementation becomes essential during intense workouts, when glutamine stores may get depleted fast. BCAA, on the other hand, are essential amino acids that include leucine, isoleucine, and valine. These amino acids are not synthesized in the body and need to take by diet or supplementation. Glutamine supplementation can help sustain high-intensity workouts and prevent muscle breakdown, support muscle recovery, and muscle building. BCAA is the key promoter of muscle protein synthesis, BCAA supplementation feeds your muscles the building blocks of muscle building. BCAA serves as a source of energy during workouts, helps prevent muscle breakdown, and improves muscle recovery.

21. Glutamine Vs Creatine

Glutamine and Creatine are two different amino acids that have different roles in the body. While both amino acids support muscle building and muscle recovery through different mechanisms, the choice between the two depends on individual fitness goals.

Both Glutamine and Creatine are naturally produced in the body. Glutamine has a direct role in muscle building, whereas Creatine does not directly support muscle building. Taking Creatine boosts the potential ATP required to power the muscle contractions, and increase reps, which indirectly translates into greater muscle mass. Taking Glutamine supports muscle synthesis, boosts recovery, improves gut motility, immune function, reduces muscle soreness and recovery. Athletes who look for results of muscle building, better immune function, gut health, recovery will usually choose Glutamine. Those looking for greater muscle power, muscle strength, muscle pumps, and bigger muscle gains would opt for Creatine.

22. What is the suggested dose of Glutamine and Creatine?

The combination of Glutamine and Creatine helps elicit performance benefits. Consume 5g of Creatine 30 minutes before training and 5g of Glutamine 30 minutes after your training.

23. Who can consume Glutamine supplements?

Athletes and bodybuilders looking for improved results of muscle building, muscle recovery and reduced muscle breakdown can supplement with Glutamine.

24. Can you take both Glutamine and Creatine together?

Yes, it is safe to take Glutamine and Creatine together. The combination has a synergistic effect on muscle performance, muscle growth, and recovery. Creatine is known to help increase muscle stamina, muscle power output, and muscle strength. Glutamine increases muscle mass, reduces muscle fatigue, and promotes recovery. Creatine is better to be consumed before training and Glutamine is ideal to be consumed after training.

25. What to avoid when taking Glutamine?

Glutamine is generally considered a safe supplement for most people if taken in recommended doses. Taking high doses of Glutamine (more than recommended) is not suggested. High doses of Glutamine may lead to stomach upset, diarrhea, and other gastrointestinal issues. If you are taking foods naturally high in Glutamine like meat, fish, dairy, and legumes, then you may not need to supplement with Glutamine unless you are doing intense workouts. Those under medication are advised to consult a physician before embarking on supplementation with Glutamine.

26. Should you take Glutamine when bulking?

Glutamine’s main function is to speed up muscle recovery, increase muscle mass, and decrease muscle loss. Glutamine supplementation will definitely benefit your workouts during the bulking phase. Glutamine supports stronger immune function and gut health.

27. Does Glutamine help in muscle building?

Yes, studies have found that increasing intramuscular glutamine levels directly influence muscle cell volume which enhances muscle protein synthesis and increases muscle size. Moreover, being a nitrogen compound, Glutamine drives nitrogen to muscles creating a positive muscle-building environment.

28. Does Glutamine help in muscle recovery?

Yes, Glutamine supplementation has been shown to exert a positive effect on muscle recovery after eccentric exercise. Glutamine reduces the muscle damage markers like creatine kinase (CK), lactase dehydrogenase (LDH), Myoglobin (MB), and urea. Glutamine helps maintain a positive nitrogen balance, prevents ammonia accumulation, and restores muscle glycogen stores, thereby promoting faster post-workout recovery.

29. What is the need to supplement with Glutamine?

Glutamine is an amino acid naturally produced in the body and is found in dietary sources, such as meat, dairy, cereals, legumes, and fish. Although the body stores enough glutamine, its supplementation is beneficial for certain individuals who have increased demands for the amino acid. During intense workouts, the glutamine demand exceeds, hence the internal stores of glutamine levels deplete faster which decreases muscle stamina, protein synthesis and lengthens the recovery period. In such cases, supplementing with Glutamine may be beneficial to support faster recovery and stronger immune function.

30. What is the recommended dose of Glutamine supplement?

Always consume the supplement as per the recommended dose mentioned on the product label. The typical recommended dose of Glutamine is 2.5g to 5g per day.     

31. How to use Glutamine supplement?

The powder form of Glutamine is mixed easily with water and other beverages. Mix 2.5g to 5g of Glutamine with water or fruit juice and consume it either before or after a workout. If the Glutamine supplement is in capsule form, swallow the capsules with water (as recommended on the supplement pack).             

32. Can you take Glutamine with Mass Gainer?

Definitely yes, you can take Glutamine with Mass Gainer but make sure if your Mass Gainer supplement already contains Glutamine. While Mass Gainer provides you with additional calories required to gain weight and muscle mass, Glutamine supports muscle recovery, muscle growth, and immune function.

33. Can you take BCAA with Glutamine?

Yes, you can take BCAA with Glutamine, this combination is particularly helpful if you perform excessive cardio in a calorie-deficit state. Doing intense workouts in a calorie-deficit state will make your body turn to muscles for fuel, which results in a loss of muscle mass. Taking BCAA with Glutamine helps preserve the hard-muscles, prevents muscle fatigue during workouts, prevents muscle damage, and muscle loss. The two supplements may work synergistically to enhance muscle protein synthesis.

34. Can individuals doing at-home workouts use Glutamine?

Yes, individuals doing at-home workouts can use Glutamine supplements. Glutamine supplementation is generally considered safe, and supplementing with Glutamine may help support muscle recovery, immune function, and help reduce muscle soreness.

35. Can you take Glutamine on empty stomach?

Yes, Glutamine is a safe supplement and can be taken on an empty stomach. However, it is said that taking Glutamine with meals enhances the absorption of amino acid. However, make sure you don’t take Glutamine with food or drink that is too hot.

36. Can you take Glutamine as an intra-workout?

Yes, there is no harm in taking Glutamine as an intra-workout supplement. During intense workouts, the body’s demand for Glutamine increases, and supplementing with Glutamine will help restore the muscle stores of the amino acid. Taking Glutamine intra-workout helps reduce muscle breakdown, improves recovery, and reduces muscle soreness.

37. Does Glutamine make muscles look bigger?

Glutamine may not directly improve muscle mass or make your muscle look bigger. Well, Glutamine does support muscle synthesis, recovery, prevent muscle loss, and reduce muscle fatigue, which can support muscle growth over time. Consistent resistance training along with proper nutrition (which includes an appropriate amount of calories, nutrients, and protein) and adequate rest helps support maintaining muscle mass.

38. Does Glutamine increase weight?

No, Glutamine on its own, does not increase weight. Glutamine is not a high-calorie supplement and has no effect on your body’s calorie requirement. Glutamine, in fact, helps build lean muscles, promotes faster muscle recovery, and improves exercise-induced muscle soreness.

39. Who should not take Glutamine?

Glutamine is proven by studies to be a safe supplement for healthy people when taken in appropriate amounts. People with kidney or liver disease are advised not to consume Glutamine as they may not be able to effectively process and eliminate Glutamine from their bodies. Pregnant and breastfeeding women should refrain from Glutamine supplementation as there is no evidence to determine the safety of Glutamine supplements during pregnancy and breastfeeding. Individuals taking medications are strictly advised to consult a physician before embarking on supplementation with Glutamine.

40. Does Glutamine increase hair growth?

There is no scientific research to prove the effect of Glutamine on hair growth. However, Glutamine is proven to strongly support active gut health, which may increase the absorption of nutrients by the body, which indirectly may support hair growth. Hair growth depends on many factors, including genetics, hormones, lifestyle, and nutrient intake.

41. Does Glutamine increase testosterone?

Glutamine is not a direct precursor to testosterone and there is no scientific evidence to suggest that Glutamine supplementation increases testosterone levels.

42. Can you take Glutamine if you don’t do workouts?

For the vast majority of people, there isn’t much of a downside to taking amino acid without doing workouts. Glutamine is produced naturally in the body and its production may not be enough at times of stress or illness. Glutamine supports immune function, maintains gut health, helps with muscle growth and recovery, it can also be beneficial for individuals who are not engaged in regular workouts.

43. How do you benefit from Whey Protein and Glutamine?

The combination of Whey and Glutamine is helpful during cutting because when you do excessive cardio in a calorie-deficit state, your body will burn some muscles along with fat, which can be avoided by adding glutamine to your diet. The combination works great to preserve the hard-earned muscle and to build new muscle tissue. A good thing about supplementing the combo is that you can expect rapid results from it. While Whey on itself is a fast-digesting protein, your body doesn’t have to digest Glutamine as they directly enter the bloodstream. 

44. Can you take Glutamine with Pure Carb?

Yes, you take Glutamine with Pure Carb. Intense exercise can result in the reduction of immunoglobulin concentration post-exercise, resulting in poor performance of the immune function. Supplementing with Pure Carb can help reduce the effects caused by exercise on the immune system. The combination of Pure Carb and Glutamine can be used as a strategy to mitigate the stress of intense training on the immune system. Apart from its role in immune function, Glutamine plays a crucial role in muscle recovery, it helps replenish glycogen stores and supports muscle growth. Carbohydrates are the body’s primary source of energy, and consuming Pure Carb after an intense workout helps reduce muscle breakdown and promote muscle recovery.

45. Can you take Glutamine with hot water or acidic juices?

This is not suggested as taking Glutamine with acidic juices like lemon juice, grape juice, or orange juice, also hot liquids will degrade the glutamate and the effectiveness of supplements may be reduced. However, Glutamine supplement (powder form) can be mixed with juices with low levels of acidity like carrot juice or apple juice. Glutamine is best suggested to be taken with cold or room temperature liquids. 

46. Glutamine side effects 

Glutamine is naturally produced in the body and found in many foods. Glutamine is generally well-tolerated and rarely produces any adverse side effects. Excessive consumption of Glutamine (more than the recommended dose) should be avoided as it can cause gastrointestinal distress like nausea, vomiting, stomach cramps, and diarrhea.

47. Is it okay to take Glutamine everyday? 

In general, Glutamine supplementation up to a dose of 30g per day is considered safe, yet it is important to follow the dose instructions mentioned on the supplement pack label. Taking very high doses of Glutamine may give way to gastrointestinal distress.

48. Water or milk, which fluid is better to take Glutamine with?

Glutamine supplement can be taken with water, protein shake, juice, milk or other beverages. Yet, the best fluid recommended is water as it makes it much easier to incorporate into your daily routine.

49. Glutamine Vs Carnitine 

Choosing any supplement purely depends on your fitness goals. L-Carnitine promotes fat oxidation during workouts, it helps spare the muscle glycogen by helping the body utilize fats as the main source of energy during workouts, L-Glutamine facilitates nitrogen metabolism, maintains acid-base balance, supports muscle recovery, maintains immune function and gut health. A combination of these amino acids may be suitable for individuals in a cutting phase.

50. Glutamine Vs Arginine 

Glutamine and Arginine are two different amino acids, which are both building blocks of protein. The amino acids not just differ in their molecular structure, but they play different roles in the body. Glutamine is a conditionally-essential amino acid that the body produces on its own. L-Arginine is also naturally synthesized in the body, but at times the body may not be able to produce enough of it. Glutamine helps maintain positive nitrogen balance, it plays a role in ammonia buffering, helps preserve glycogen stores, and improves recovery.

Arginine improves nitric oxide levels in the body, improves circulation, muscle pumps and peaks your performance in the gym. 

51. Is Glutamine the same as Whey Protein?

Glutamine and Whey Protein are not the same. Glutamine is a conditionally essential amino acid produced by the body whereas Whey Protein is a complete protein (mixture of amino acids) derived from milk. Whey Protein is used as a dietary supplement to fill the gaps in a varied diet. Whey Protein is a fast-digesting, highly bioavailable protein that promotes faster muscle growth and repair. Glutamine can be consumed through food or supplements. Glutamine supports immune function, muscle recovery and prevents muscle loss.

52. What is the best time to consume Whey and Glutamine?

Those looking for muscle-building results are recommended to consume Whey Protein during the anabolic window (30 minutes after your workout). Glutamine supplementation is ideal to be taken when your body stores of glutamine are low (post-workout).

53. What is the optimal dosage of Whey Protein and Glutamine?

It is suggested to consume Whey Protein and Glutamine as per the dosage instructions on the product label. Generally, one scoop of Whey Protein (30-35g) and 2.5g to 5g of Glutamine is suggested to be taken 30 minutes post-workout.

54. Can you take Glutamine on rest days?

You can take Glutamine on rest days. Taking Glutamine on rest days may help support muscle recovery, prevent muscle loss, and support muscle growth.

55. Is Glutamine a safe supplement?

Yes, Glutamine is considered a safe supplement when taken at recommended doses. Glutamine is naturally produced in the body and is found in many foods. When on Glutamine supplementation, it is important to follow the recommended dosage mentioned on the supplement pack label. High doses of Glutamine may cause gastrointestinal issues such as bloating, gas, and diarrhea.

56. Is Glutamine supplement suitable for vegetarians?

Yes, the Glutamine supplement is absolutely suitable for vegetarians. Vegetarian-based Glutamine supplements are derived from the natural fermentation method.

57. How long does it take to find results from Glutamine?

The time it takes to find results from Glutamine supplementation depends on several factors including individual’s needs, dosage, duration of supplementation, lifestyle, nature of workouts, and diet type. Glutamine is not a magic bullet, its supplementation needs to be combined with regular balanced diet, proper recovery period and exercise.

58. How is the taste of Glutamine?

Glutamine does not have a distinct taste on its own. Glutamine powder may have a slightly sweet and bitter taste but is barely noticeable.

59. Is Glutamine supplement suitable for both men and women?

Yes, the Glutamine supplement is a safe supplement for both men and women. There is no significant difference in how Glutamine functions in both men and women. Moreover, Glutamine is naturally synthesized in the body and is found in many protein-rich foods.

60. Is Glutamine suitable for strength training?

Yes, Glutamine supplementation is beneficial for individuals who engage in intense strength training workouts. Studies have shown that Glutamine plays an important role in muscle protein synthesis, supports muscle strength, improves recovery time, and reduces muscle soreness after exercise.

61. When should you take Glutamine when lifting?

Glutamine supplementation would definitely benefit your strength training sessions whether taken before or after your training. Taking Glutamine pre-workout helps boost energy levels and support muscle function. Taking Glutamine post-workout helps support muscle recovery, reduces muscle soreness, and creates an anabolic environment for muscle protein synthesis.

62. Does Glutamine give you pumps?

Glutamine is not known for its ability to give you pumps during workouts. Muscle pumps are generally associated with nitric oxide boosters like Arginine and Citrulline. Glutamine supplementation helps reduce muscle breakdown, support muscle growth, and increase muscle size over time.

63. What are the benefits of Glutamine?

Glutamine performs many important roles in the body. Glutamine supplementation helps reduce muscle soreness and fatigue after exercise, supports gut health, immune function, muscle growth and recovery after exercise.

64. Can you take Glutamine with Mass Gainer?

Yes, you can take Glutamine with Mass Gainer. Mass Gainers are designed to help enhance the calorie count and gain weight. Glutamine, on the other hand, is involved in muscle protein synthesis, it helps reduce muscle soreness, improves recovery, and supports muscle growth. Taking Glutamine with Mass Gainer helps enhance the muscle-building effects of the supplement, and improves recovery time after exercise.

65. Does Glutamine support weight loss?

Glutamine is not primarily known for promoting weight loss, yet it may indirectly support weight loss through some mechanism. Glutamine helps preserve muscle mass during weight loss, muscle tissue is metabolically active and helps supports a healthy metabolism. Glutamine supports the gut, which improves nutrient absorption and active metabolism. Glutamine supplementation has to be taken in conjunction with a healthy diet and exercise regime to find good results in muscle building and weight loss.

66. Does Glutamine prevent muscle loss?

During periods of intense workouts in a calorie-depleted state, your body experiences an increase in the release of stress hormones, which can lead to muscle loss over time. Glutamine mitigates this effect by slowing down the release of stress hormones by maintaining optimal antioxidant status. Glutamine maintains a positive nitrogen balance which stimulates muscle protein synthesis and reduces muscle protein breakdown. In addition, Glutamine improves muscle recovery after exercise, which could potentially help reduce muscle soreness and prevent muscle loss over time.

67. Does Glutamine support height gain?

There is no evidence to suggest that Glutamine supplementation can support height gain. Height is primarily determined by genetics, nutrition, sleep, lifestyle, and physical activity during childhood and adolescence.