One of my favourite supplements and amino acids L-Glutamine – it might sound like the name of a science fiction character, but it’s a versatile amino acid with an impressive array of health benefits. Found naturally in foods like eggs, beef, and dairy, L-Glutamine is also available in supplement form, making it even easier to reap its rewards. In this fun and fact-filled article, we’ll explore the science-backed benefits of L-Glutamine and why you should consider including it in your daily regimen as I beleive it is a must if you train regularly.
L-Glutamine is one of the most abundant amino acids in the human body, accounting for about 20% of the total amino acid pool. It’s considered a conditionally essential amino acid, which means that although the body can produce it, there are times when the demand for it exceeds the body’s ability to synthesize it, such as during periods of intense exercise, illness, or stress. In these cases, supplementation can be really beneficial as your body will recover faster and your imune system will be stronger which will allow you to keep pushing boundaries and achieve better results. I alwayes use additional L-glutaminesupplementation on top of my diet when I want to perform better for example if I’m in a period of building strength, muscles or I try to burn more fats.
The Science-Backed Benefits of L-Glutamine
5. Supporting brain function
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The big one – L-Glutamine is not only a muscle and immune system booster; it’s also a brain supporter. L-Glutamine is a precursor for the neurotransmitters glutamate and gamma-aminobutyric acid (GABA), which play essential roles in cognitive function and mood regulation. By supporting the production of these neurotransmitters, L-Glutamine may help improve memory, focus, and overall brain health.
Incorporating L-Glutamine into your daily routine is a relatively simple process. You can obtain this powerful amino acid from both dietary sources and supplements. Here are some strategies to help you get your daily dose of L-Glutamine. You can�found in a variety of protein-rich foods, which can be easily incorporated into your daily meals. Some excellent dietary sources of L-Glutamine include:
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- Meat: beef, chicken, pork, and turkey
- Fish: salmon, tuna, and other fatty fish
- Dairy: milk, cheese, and yoghurt
- Eggs
- Legumes: beans, lentils, and chickpeas
- Nuts and seeds: almonds, peanuts, and sunflower seeds
- Vegetables: cabbage, spinach, and broccoli
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If you’re struggling to meet your L-Glutamine needs through diet alone, especially during periods of intense exercise, illness, or stress, you may consider taking an L-Glutamine supplement. These supplements come in various forms, such as powders, capsules, and tablets. I prefer using powders as I’m sure its 100% pure L-glutamine. I like Reflex L-Glutamine, usually 500g as it’s the best price to dose ration. During intense weeks the way I intake this supplemtn is 5g in the morning , 5 g 15-20 min before my workout, 5 g immediately after my workout and 5 g before bed but as alwayes you should consult a healthcare professional or a registered dietitian to determine your dosage and the best way for you to top up your L-Glutamine.�
Vladislav Angelov
After more than 15 years as a professional athlete and 10 years in the fitness and health industry, I decided to help as many people as possible to lose weight in a sustainable way, improve their mental and physical health, and adopt a "no-excuses" attitude to their life so they can reach their fullest potential. As a certified personal trainer, I have dedicated my life to guiding individuals on their journey to better health and overall well-being. Throughout my career, I have worked with people from all walks of life, including professional athletes, busy professionals, and stay-at-home parents. My approach is rooted in personalized, science-based training programs and nutrition plans and the cultivation of a No-Excusess mindset to achieve lasting results. By sharing my knowledge and experiences, I strive to inspire and motivate others to embrace a healthier lifestyle and unlock their full potential. As I continue my journey in the fitness and health industry, my mission remains the same: to empower individuals to take control of their lives, overcome obstacles, and achieve their health and fitness goals with confidence and determination. NoExcusess for your health