Every ingredient we put into our IdealLean products serves a super important purpose.
Today we have decided to spotlight an amazing little amino acid that’s featured in a few of our products.
Say hello to L-Glutamine! Although you’ve probably heard it just called Glutamine.
Glutamine is super awesome and can help you maximize post-workout recovery, improve fat loss, promote lean muscle building, and more.
But what is glutamine? What does glutamine do? What foods are good sources of glutamine? I’m here today to answer all these questions and more!
Let’s get started.
What is Glutamine?
Glutamine is an amino acid that is produced naturally in your body. It is most plentiful in your muscles, where it makes up around 60% of the skeletal muscle amino acids.
Glutamine is considered to be “conditionally essential”, which means that your body can generally produce enough under normal circumstances, but will become conditionally essential when your current situation calls for more Glutamine than your body is able to produce.
What does glutamine do?
Glutamine plays an important role in proper immune system function. It helps to keep up your defenses against microbes, those bacteria that cause disease or fermentation.
Glutamine can also help keep your GI tract in check, promoting good digestive health.
It also helps in the production of glutathione (a key antioxidant enzyme). Glutathione supports the immune system, helps maintain lean muscle mass, promotes proper gut barrier function, and helps slow down the breakdown of muscle tissue!
Finally, glutamine works to minimize the breakdown of muscle and helps improve protein metabolism. This makes it great for preserving lean muscle mass while you’re in a caloric deficit or when you’re working out really hard.
Glutamine does so many awesome things to help you reach your fitness goals.
These are a few of the biggest benefits of glutamine.
1. glutamine Assists in Muscle Growth
If you’re familiar with the fitness supplement world you may be very familiar with Glutamine, because it is so common among athletes and bodybuilders for enhancing performance.
When you do intense training your body will become depleted of this amino acid. This can cause tiredness and slower recovery. Supplementing with glutamine has been shown to reduce recovery period and enhance strength.
2. glutamine Improves Cell Volume and Hydration
Glutamine will assist in cell hydration, helping them to take in more water, therefore enhancing cell volume.
This can help to reduce recovery time following exercise, injury, or wounds.
3. glutamine helps Improve Fat loss
Supplementing with glutamine can actually increase levels of the naturally occurring human growth hormone. Because of increased levels of HGH that come from supplementing with glutamine, it allows for more efficient metabolism of fats.
This can help to enhance your fat reduction and maintain your lean muscle mass!
4. glutamine helps Reduce Sugar and Alcohol Cravings
As a supplement, glutamine can suppress or curb cravings for sugary foods and alcohol. The reason for this?
L-Glutamine actually helps to suppress insulin.
This reduces the body’s draw upon muscle mass to maintain blood sugar levels during high-intensity exercise. This, in turn, can help lead to weight loss and help improve your caloric metabolism!
glutamine Side Effects
There aren’t any reported adverse effects that have been attributed to supplementation of L-Glutamine in doses of less than 30g a day.
However, you should refrain from taking excessive amounts of it. Take it gradually and always start with lower doses. And like always, talk to your doctor first.
Most likely you are getting glutamine into your diet without even realizing it. Glutamine is easily attainable and can be found in many food sources that are also rich in protein. Here are some examples of where we can find it:
Meat and Poultry
Beef, pork, fish, and chicken are all great sources of glutamine, but raw liver and fish take the cake and are the most bioavailable source.
Beans and Legumes
All beans and legumes are great sources of glutamine as well.
Dairy products derived from animals like milk, yogurt, cottage cheese, eggs, and ricotta cheese all contain glutamine.
Veggies like beets, spinach, kale, wheatgrass, wheat, and cabbage are all great sources.
Note: raw vegetables contain more glutamine than cooked vegetables!
Glutamine is available in an isolated supplement form, and is also present in whey protein powder!
Glutamine is prevalent in protein isolates, especially soy and milk protein (casein and whey) isolates.
signs you aren’t getting enough glutamine
There are times when your glutamine production may not meet your needs. Some of these include:
- High-intensity exercise
- Certain Diseases or Injuries
- Times of Extreme Stress
- Severe Burns
- Rapid Growth
- Muscle Wasting Diseases (cancer, AIDS, pulmonary obstructive diseases)
- Pregnancy and Lactation
After performing high-intensity workouts your body may experience decreased glutamine levels and you need more glutamine than your body can make, so under those circumstances and other ones of high stress you should look to supplementing with it.
Here is what can happen if you experience a glutamine deficiency:
- Muscle Wasting
Glutamine helps to preserve the lining of the stomach and intestines, and may also help with the intestinal absorption of important nutrients. People who do not get enough glutamine may experience a decrease in muscle mass, and experience weight loss.
- Increased Susceptibility to Infection
Glutamine works to strengthen the body’s immune function, so it would make sense that low levels of glutamine result in an increased susceptibility to infection.
- Depleted Energy
When you perform intense exercise, or if you overtrain, your body will undergo stress, this requires higher levels of glutamine. If you do not get enough your body may not be able to keep up, so you could experience fatigue.
Glutamine in IdealLean Protein and bcaas
At IdealFit we saw a need for supplements that were designed for women. When you look at protein and other supplements available you will oftentimes see that they are loaded with sugar, carbs, and other ingredients that don’t do anything for you.
IdealLean products have been formulated to work with you AND your goals and not sabotage them.
That’s why we included L-Glutamine in our protein and BCAAs.
IdealLean Protein and BCAAs contain L-Glutamine in the recovery blend. In order to maximize your results, you need to properly recover. The benefits of a good recovery blend include holding onto lean muscle and getting rid of excess fat.