What is L-Glutamine?
  How does it work?
  Symptoms of deficiency?
  How much to be taken
  Intense Training
  Uses in Sports
  Work as brain Modulator
  Stabilizes blood sugar
  Decrease Sugar Craving
  Maintains stomach linings
  Effects on Immune sys.
  Effects on Wound healing
  Effects on Heart

Advantec? MuscleGain?

What is L-Glutamine?
Where does it come from?

The L-Glutamine is very important and popular amino acid and can be found in protein powders, bodybuilding supplements and some quantities can be obtained from dietary source like, beans, meats, fish, poultry and dairy products.

What L-Glutamine does in our body?
& What scientific studies give evidence to support this?

Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance. 61% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for body builders. When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.

Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Since the body relies on glutamine as cellular fuel for the immune system, scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Its effects on replenishing the body after stress or trauma have been shown in Europe where it is commonly given to patients in hospitals. Glutamine's cell-volumizing effects have also been shown in several studies. No conclusive studies have been done to evaluate the effects of L-glutamine supplementation on weight-training adults; however, a recent study showed up to a 400% increase in growth-hormone levels when as little as 2 grams of free-form L-glutamine supplement was consumed!

Who needs L-Glutamine &
What are some symptoms of deficiency?

Bodybuilders and those who have been under a lot of stress or trauma (such as burn, surgery, and disease victims) can particularly gain from the intake of glutamine. Since bodybuilders use a lot of their glutamine when working out, they are more susceptible to illness, as the immune system relies heavily on this amino acid.

Becoming ill or losing lean muscle mass are signs of deficiency. Catabolism or muscle break down can occur if the body robs muscles of glutamine for use elsewhere such as nitrogen transport or maintaining the immune system. Glutamine supplementation is certainly important in keeping muscles building--not deteriorating.


How much should be taken?
Are there any side effects?

Bodybuilders can benefit by taking ten grams of L-glutamine per day, although clinical studies have not determined a precise amount for muscle metabolism optimization.

There are no side effects associated with L-glutamine, because it is a nutrient naturally occurring in the body. Reports of an upset stomach are associated with ingesting a great deal of glutamine. if this occurs then using smaller doses are recommended.

Intense Training

Under these circumstances the net glutamine consumption exceeds the production and there is a decrease in muscle protein synthesis. This contributes to the muscle wasting seen in severe illness and trauma and can also happen with intense exercise.

Research has shown a significant correlation between survival in severely infected patients and the muscle glutamine concentration. Supplying glutamine helps the metabolic processes associated with recovery. So as an athlete glutamine can help you in the following areas:

·         Stimulates muscle protein synthesis by donating nitrogen to build proteins.

·         Increases growth hormone which can induce positive body composition and mood changes (Note: A study done in 1995 by LSU College of Medicine showed that a surprisingly small oral dose of 2 grams of glutamine raised GH levels more than 4X over that of a placebo. Age did not diminish the response of the volunteers who ranged in age from 32 to 64 years.)

·         Decreases muscle catabolism during exercise

·         Increases endurance by replenishing glycogen under conditions of glycogen depletion

·         Decreases muscle recovery time

·         Decreases the chances of illness/infection by boosting your immune system

·         Prevents over-training from high loads and long duration activities (recall that blood glutamine levels are an excellent marker of anabolic status).

These are some of the direct roles in which glutamine can boost your performance. What is just as important, if not more so in my mind, are the indirect roles that glutamine can play in building a healthy body. These are things that may not make you into a physical powerhouse but will still aid in keeping your body healthy and free of disease and give you some other benefits now and in the future.

These benefits are why I look at glutamine as a "wonder supplement" and I feel just about everyone should be using it. Next week I'll cover these other important areas

"Food supplements are supplements and not nutritional replacements and should be used in addition to regular food not instead of it."

Uses in Sports

By: Kelly Baggett

All Articles Are Republished With Permission From  

Last week I explained how glutamine can directly help your training as an athlete and I briefly mentioned some other areas in which supplemental glutamine can help improve an overall healthy lifestyle. You might not be interested in all of these benefits but even so I think it would be hard to disagree that glutamine can help anyone function at an overall higher level, regardless of whether one is an athlete or just your typical average Joe whose never seen the inside of a gym! Now for the goods.

Brain Modulator

Wow so glutamine can help me study too? YEP! Glutamine is highly concentrated in the brain (10-15 times more than in the blood) and acts as a modulator between the inhibitory effects of GABA and the stimulating effects of glutamate. It is an important fuel for the brain, and can provide adequate energy in the absence of glucose.

For this reason it is helpful with focus, concentration, memory, intellectual performance, alertness, attentiveness, improving mood and eliminating brain fog. For these reasons it is not surprising to see the popularity of glutamine among athletes/bodybuilders who follow low carb diets. Some of the low mental energy symptoms of a low carb diet can be avoided with supplemental glutamine.

Stabilizes Blood Sugar

Glutamine does this through several mechanisms. When the blood sugar is low, glutamine suppresses insulin to stop the further decline of the sugar levels. It also stimulates glycogen to be released to help increase the blood sugar to normal levels. Further, glutamine is a glycogenic amino acid which means it can convert to sugar for energy production, a process called gluconeogenesis.

Providing abundant glutamine through diet and supplementation means that less muscle tissue (if any) will be broken down to provide glucose. This is of importance to people on calorie restricted diets, whose main problem is losing muscle mass more so than fatty tissue.

Decreases Alcohol & Sugar Cravings

The blood sugar stabilizing effects may partly explain why it decreases sugar and alcohol cravings. In studies with alcoholics, 2 to 3 grams given 3 times daily decreased the desire to drink, decreased anxiety, and improved sleep. It works best given between meals. Giving glutamine to rats decreased their voluntary alcohol consumption by 34%. When the glutamine was stopped their alcohol consumption returned to baseline levels.

Some healthcare providers have noted success rates as high as 80% when using the protocol with alcoholic patients. Many people can vouch for the almost instant effect glutamine has at killing a sugar craving. If you normally get sugar cravings try taking a 5-10 gram serving of glutamine about 30 minutes prior to the time when you normally get your cravings and see what happens.

Maintains Lining Of The Gut

Due to the frequency and volume that most athletes consume food they put a heck of a lot of stress on the digestive system and glutamine can help ensure everything is functioning properly here. Many medical professionals believe that most chronic diseases originate from the gut. The problem starts when, for a variety of reasons, the lining of the gut becomes leaky, which allows pathogens, food particles, bacteria, fungi, and parasites into general circulation where they can cause problems such as autoimmune diseases, food allergies, and a host of other chronic ailments.

"Glutamine is the chief source of energy for the cells of the gut lining."

Even without a leaky gut an impaired gut can cause digestive disturbances, bowel problems, yeast infections, ulcers, ulcerative colitis, and crohn's disease. People who use glutamine virtually ensure superior health of their gut lining. In fact, when it was first discovered, glutamine used to be called "intestinal permeability factor." Glutamine is the chief source of energy for the cells of the gut lining. Most glutamine in the diet is metabolized by the intestines where it maintains the structural integrity of the intestinal lining, supporting its quick turnover.

Those who use non-steroidal anti-inflammatories or antibiotics may have a special need for supplemental glutamine. Both can damage the gut lining and set up gastrointestinal disturbances or leaky gut syndrome. Fortunately, sufficient glutamine can undo the damage caused by antibiotics or NSAIDs, maintaining permeability at a healthy level. For those with any disturbance of the gut the soothing effects of glutamine taken as powder dissolved in water makes itself known quite soon after ingestion.

Effects on Immune System


Glutamine is the primary source of energy for the various cells of the immune system. Strenuous exercise, viral and bacterial infections, and stress in general cause glutamine depletion that starves the immune cells. Up to 40 grams per day can be used to sustain the immune systems of AIDS or cancer patients undergoing bone marrow transplantation. Very ill patients suffer both a decrease in glutamine levels and muscle loss. The use of glutamine has been documented to aid the survival of severely ill surgical and burn patients. It also speeds up wound and burn healing and improves recovery in general.

Glutamic Acid Formula

In addition, glutamine is a substrate for glutathione, an amino acid which acts as one of our master antioxidants and helps enhance the immune function. Large doses of glutamine stimulate the immune response even under heavy stress. Dosages of 2-5 grams per day should be sufficient for healthy sedentary people to boost immune system function although athletes may want to increase their dosage on an as needed basis if they tend to succumb to infections after heavy exercise.

Effects on Wound Healing

The cells of connective tissue in the body called fibroblasts use glutamine for protein synthesis and also for 30% of their energy needs. Glutamine is required for their proliferation and is therefore critical in wound metabolism and healing. The implications for athletes here are in the healing of damaged joint tissue and also damaged muscle tissue after intense training.

Effects on Heart

It has recently been discovered that glutamine is an important source of fuel for the heart muscle. It can be converted to glutamate, which then enters the Krebs cycle to produce ATP, our energy molecule. In heart patients, glutamate infusions can be used during heart surgery to ensure a better outcome.

In addition, glutamine serves as a substrate for the synthesis of a special type of beta-endorphin, glycyl-l-glutamine.

This dipeptide appears to be important for the regulation of blood pressure and prevention of cardiorespiratory depression. Although you might not worry about your heart, the application of this to athletes is that by increasing function of the heart it can help during exercise of cardiovascular nature by increasing endurance.  

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