What is glutamine?
Glutamine is a semi-conditional amino acid. It is typically in the bloodstream in huge quantities and aids in nitrogen supply. Even though it is produced by the body, since it is a semi–conditional amino acid, it has to be had through food or dietary supplements to satisfy the demand.
Why do we need it?
When one works out or is into any endurance activity, the body uses an energy reservoir to keep working out or performing that activity. So once you are exercising, the body uses the stored glutamine levels in the body for muscle repair, muscle building, and prevention of muscle damage post-exercise.
In recent studies, glutamine has also been found to play a crucial role in the following – immunity, gut health, and athletic performance. It aids to strengthen gut health, where there is 70% of our immunity. Also, it helps to enhance the gut lining that behaves as a barrier to the entry of foreign pathogens, toxins, and chemicals into the bloodstream. It acts as a fuel source of energy for the immune cells, as most immune cells choose glutamine as a source of energy rather than glucose for better functioning.
Most people obtain glutamine from their diet. This glutamine is generally insufficient to meet the demand to enhance their performance or maintain immunity and overall health. There have been several studies showing that glutamine supplementation post-workout with water or through any healthy beverage benefits to enhance the recovery process, make the gut health better, boost immunity, make wound healing faster, and increase the recovery process.
Why one should have it post-workout?
Post-workout is the best time to have glutamine supplement, typically 30 minutes within the workout. Post the workout session, there is nutrient timing, where the body’s capacity to absorb nutrients increases. It helps in muscle protein synthesis when you consume it after your workout. After exercise, there are micro-tears that occur in muscle or fiber and tissue. Its intake helps with protein synthesis that aids to build muscle and prevent muscle wastage or damage. It increases the body’s recovery rate thereby reducing the recovery time and preparing you for the next workout. In addition, it will boost your strength and repair your muscles.
It can draw water and salt into muscle cells. This makes sure rapid protein synthesis as cells are hydrated, enlarged, and swollen. This suggests that it aids to stimulate an increase in cell volume as well as protein synthesis. This ensures rapid muscle recovery, injury prevention, and decreasing muscle fatigue.