Preserve that hard earned muscle tissue with glutamine supplementation

Glutamine has been getting a lot of mixed press lately. In fact, there is more controversy surrounding the benefits of glutamine than any other supplement on the market. While nobody is doubting that glutamine serves many beneficial functions throughout the body, they are pressing the point that since it is the bodies most abundant amino acid, supplementation is unnecessary. Statements have also been made stating that glutamine is only useful to prevent muscle wasting in bed-ridden hospital patients. However, both of these theories are flawed. While glutamine is our bodies most abundant amino acid, composing 60% of the free amino acid pool within skeletal muscle, periods exist in which the utilization of glutamine exceeds our body’s stores and manufacturing efforts.

This glutamine depletion occurs as a result of both strength training and illness. As a matter of fact, up to 33% of our stored glutamine can be released from our muscles and transported into the bloodstream during these situations. Unfortunately; when this occurs, it can take anywhere from 24 hours to a week to naturally re-synthesize these stores. For that reason, glutamine supplementation is considered to be an essential aspect of a strength-athletes routine.

Glutamine serves an array of functions throughout the body. Most notably, glutamine prevents the breakdown of muscle tissue, promotes protein synthesis, has a positive effect on the immune system AND assists with hormonal production. If strength trainees select not to supplement with glutamine, they may be putting themselves at risk for both muscle atrophy (wasting) and illness.

One of the studies mentioned by Dr. John Ivy and Dr. Robert Portman in their book 'Nutrient Timing', stated that when an infected group of athletes was tested, 73% of them had below normal glutamine levels. This once again reinforces the direct link between glutamine and the immune system. With regards to hormone levels, glutamine has been shown to have a positive effect on the secretion of growth hormone. In fact, studies exist that suggest that glutamine supplementation can elevate growth hormone secretion by 300 to 400 percent. Considering the role that growth hormone plays in protein synthesis, the enhanced secretion of this anabolic hormone through glutamine supplementation should not be overlooked.

Glutamine not only indirectly promotes protein synthesis through growth hormone elevations, but it directly promotes it as well. Out of all the amino acids, glutamine has the highest nitrogen content - supplying 35% of the nitrogen used by the muscle cells to synthesize protein.

Glutamine has recently been shown to have a cell volumization (hydration) effect on muscle cells. This in turn assists with protein synthesis because studies indicate that when muscle fibers are enlarged or swollen, protein synthesis is able to occur at a faster rate. In addition to promoting new growth through protein synthesis, glutamine’s high nitrogen content also helps maintain a positive nitrogen balance which prevents muscle breakdown as well.

So there you have it. Glutamine stimulates the release of anabolic hormones, assists muscle growth and prevents muscle breakdown. Seems like a dream come true for strength athletes of all disciplines, doesn't it? Well, there's more! Glutamine has also been shown to have a have a positive effect on our thought process. Once glutamine passes the blood/brain barrier, it is converted to glutamic acid which has a positive effect on overall brain function.

There are a few ideal situations when glutamine should be consumed. During these periods, the body is either depleted of its natural stores or supplementation is necessary to prevent upcoming tissue breakdown.

1. Prior to a long cardio-session: The purpose is to maintain nitrogen balance and prevent protein breakdown for a fuel source.
2. Immediately following an intense workout: As mentioned above, glutamine stores are depleted following training. A serving of glutamine should be added to your post-workout shake to replenish these stores. For more detailed information on what should be included in this shake, click HERE.
3. Before bed: Sleep is highly catabolic because you’re fasting for 8+ hours. Your pre-sleep protein shake should include a serving of glutamine to prevent muscle breakdown. Again, detailed information on the ideal ingredients for a pre-sleep shake can be made available by clicking HERE.