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The Benefits of Glutamine Supplementation

If there were some very simple, some very basic things you could do that you knew, without question, unequivocally, could make your body look, feel and perform better, would you do them?

Most people would almost certainly yell yes, from the top of their lungs, without pause right?

But oddly enough, that very same majority fail to actually do these simple things. Take for example, supplementing with glutamine!


Did you know that your body is made up of these wonderful things called amino acids?

And did you know these amino acids are the building blocks of proteins and literally play a role in every single function that takes place in your beautiful body?

Have no fear now, we aren’t going to go overly scientific on you here, but you really should at least know the basics of these literal building blocks that make up all that you are.

Essential vs Non-Essential Amino Acids

We will keep this short and sweet. There are twenty amino acids used in muscle protein synthesis (process within the body to build muscle).

Nine of the twenty are what’s considered “essential” amino acids (EAAs). Essential, when used in the amino acid context, does not reference importance. Essential here, means we must consume these nine amino acids through our daily diets as our bodies do not have the ability to synthesis (create), on its own.

Non-essential amino acids, the remaining aminos, can actually be created within the body, as needed.

Glutamine is Non-Essential....Sort-Of

Good news. Glutamine is a non-essential amino acid! Remember, this has nothing to do with importance. In fact, quite the contrary here.

Glutamine is the most abundant, and arguably, the most important amino acid in the body, and while the body can, in fact, create glutamine on its own, data shows that the amount the body can create is often far less than we need for optimal operation.

The Importance of Glutamine

Ok, so now that we’ve got all the labeling out of the way, and probably provide a little confusion, let’s clear things up.

Glutamine takes part in countless, extremely important tasks within the human body. It facilitates muscle protein synthesis, carbohydrate metabolism/insulin sensitivity, immune function, and gut health, just to name a few.

We think almost everyone would agree, these are pretty darn important tasks.

But wait. Non-essential, right? Your body can create glutamine, no? So why do we need to supplement glutamine?

Ahhh....enter the “conditionally-essential” label!

The Benefits of Glutamine Supplementation

Do we tend to think that almost everyone, given today’s typical diet, could likely benefit from glutamine supplementation? Yes, we do. However, the data actually shows that some individuals are almost certainly in need of supplemental glutamine.

Athletes, highly active individuals, those suffering from illness and those recovering from surgery, are the most obvious.

Research shows glutamine supplementation can not only assist with muscle building and weight loss, but also recovery by assisting in the preservation of cardiovascular, metabolic, and immune functions in those who are highly active, or critically ill.

Taking glutamine may also support your immune health, improve gut health, and enhance digestive tract integrity. These are pertinent benefits for just about everyone.

But, let’s think beyond exercise, general health and/or illness here for a moment.

As part of the above referenced recovery benefits, oral L-glutamine supplementation has also been found to be beneficial for wound healing after surgery.

Additionally, there is research suggesting that individuals suffering from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), can also benefit from supplementation.

Is a Glutamine Supplement Worth the Cost?

While L-glutamine supplements have been extremely popular in, and around, the athletic and fitness world for a couple of decades now, the “general public” often overlooks this beneficial supplement as it lacks the “sexiness” typically necessary to drive interest up within society.

Glutamine may not be “sexy” and it might not come with a myriad of outrageous claims attached to it, but one might actually consider it a really important foundational building block to not just looking, feeling and performing better, but overall health and wellness too.

One of the beauties of glutamine supplementation is the flavorless, tasteless powder form you will likely find it in. This means you can add to any liquid, at any time of day, you so choose.

However, if you are an athlete or regular gym goer, we highly recommend you take your glutamine supplement immediately following your exercise or training for optimal absorption.

In our opinion, when you consider the per serving cost of glutamine powder, this is far and away, one of the most cost-effective supplemental tools, one could have in their health and wellness tool belt.

Glutamine Deficiency and Side Effects

While glutamine deficiency is rare, and most common during times of severe illness, there is a chance that those who follow vegan or vegetarian lifestyles, might not be getting enough glutamine through their diets alone.

As for side effects of glutamine supplementation, adverse events or reactions are extremely rare when taken appropriately (5-20 grams per day). However, there is some evidence showing that high amounts of supplemental glutamine (40+ grams per day) can perturb glutamine metabolism and hinder the absorption of other amino acids. (In other words, stick to the commonly recommended 5-20g per day please.)

3D Labs Nutrition to the Rescue

If/when you decide it is time to add supplemental glutamine to your regiment, we think you will be happy to find that we make only the highest-quality l-glutamine available.

Find it, and more, in our Performance Line now.

Until next time…stay happy, healthy, and safe!

Always Remember...

…we would love to hear your thoughts on this, or any other article we write, so please, drop us your comments, ideas, input, and suggestions in the comments below.

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Now, onward! You only have one life to live, one body to live it in...so take care of it. Progress, not perfection. Good, better, best with your food intake and some form of "movement" daily. Get your nutritional foundation from food, supplement where necessary, and drink plenty of water.

And, don’t forget, always consult your physician before making any changes to your diet or exercise regiment.

Live a 3D Life...Decisions Determine Destinations!

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