As the most abundant nonessential amino acid, glutamine can be found in the bloodstream and skeletal muscles as well as in the tissues of the liver, lung, brain and stomach. It plays a very important role in an athlete’s life because it aids in nutrient absorption, protein synthesis regulation, and stimulation of human growth hormone production as well as the enhancement of the immune system. As any bodybuilder knows, all of these are desirable factors to attain optimal muscle growth.  The body produces sufficient amounts of glutamine but during times of stress, like infections, injuries and exercise, its stores are rapidly depleted. As such, glutamine supplementation becomes necessary to replenish it.

What Are the Sources of Glutamine?

Actually, glutamine can be found in dietary sources such as chicken, beef, eggs, fish and dairy products like milk as well as fresh vegetables cabbage, beets, wheat, spinach, beans and parsley and fermented foods like miso. Usually, these animal and plant proteins will provide between 3.5-7 grams daily of glutamine.
However, as much as 40 grams daily may be necessary to provide optimal glutamine replenishment. Hence, oral glutamine supplementation comes in especially during the cutting back phase of bodybuilding.

How is Glutamine Beneficial to the Athlete?

Training exercises in athletes, especially bodybuilders, result in a weakened immune system and muscle function. This is because high levels of lactic acid and ammonia are released by the body, hence, affecting normal muscular operation.  Also, training exercises cause glutamine levels to increase that, in turn, leads to catabolic hormones being released at a faster rate. In fact, research has shown that as much as 50 percent of glutamines are reduced during catabolic states. Keep in mind that catabolism is the process wherein muscles break down during cardiovascular activities. Sometimes, the body utilizes its own muscles for energy!

Unfortunately, even after intense exercise, the body still produces more and more glutamine. Thus, a situation wherein severe glutamine depletion occurs, hence, more muscles are broken down and wasted. And no bodybuilder wants that!  With glutamine supplementation, however, the situation is reversed. Since glutamine is an anti-catabolic agent, it prevents muscle breakdown and, hence, preserving as much muscle as possible.  Think of it this way. Glutamine transforms into glutamate and then produces the energy fuel of the body - Adenosine-5'-triphosphate (ATP). When sufficient amounts of glutamine are maintained even during intensive exercise, the body has a steady supply of energy with which to power its activities. As such, little to no muscles is broken down, hence, bypassing the catabolic state. 

Also, glutamine plays a vital role in building muscles because of its property as a nitrogen donor. As such, it promotes a positive nitrogen balance by moving nitrogen when and where it is necessary. By now, bodybuilders are aware of the importance of nitrogen balance.  In bodybuilding, glutamine is significantly useful during the cutting-up phase. A bodybuilder wants to maintain muscle as much as possible even while trying to lose fat, which glutamine supplementation can assist in.

In conclusion, glutamine supplementation is a must for bodybuilders. In addition to its anti-catabolic property, it also promotes a stronger immune system and a positive nitrogen balance. Indeed, glutamine is an “essential” amino acid in more ways than one!

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