Glutamine

What is the amino acid glutamine?

Glutamine is the most abundant amino acid in the human body. It constitutes over 60% of the free amino acid pool in your skeletal muscles. The body can synthesize it, which is why it is classified as an endogenous amino acid. However, there's another layer to this story, crucial for every physically active person. In conditions of physiological calm, glutamine production is completely sufficient. Intensive strength training, prolonged endurance exercise, stress, or even infection are extreme situations for the body. The demand for glutamine then increases dramatically, exceeding the body's production capacity. At this point, glutamine becomes a conditionally essential amino acid. You must obtain it externally – from food or, even more effectively, from a supplement – ​​to avoid a catastrophic deficiency.

How does your body use glutamine?

During a grueling leg or back workout, your body uses enormous amounts of glutamine. It is transported from the muscles to other tissues and organs that urgently need it. Who is the biggest glutamine "thief"?

• Immune System: Immune cells (lymphocytes, macrophages) use glutamine as their primary fuel. Strenuous training signals them to mobilize, which dramatically increases glutamine consumption.
• Digestive System: Intestinal cells (enterocytes) also feed on glutamine. It is crucial for maintaining the integrity of the intestinal barrier.
• Kidneys and Liver: These organs use glutamine in the processes of maintaining acid-base balance and glucose synthesis.

If glutamine levels in muscles drop dramatically and are not replenished, the body faces a stark choice. To fuel systems crucial for survival, it begins to break down your hard-earned muscle proteins to recover valuable glutamine. This process is called catabolism – the biggest enemy of anyone building muscle mass.

Glutamine's Action

Glutamine supplementation is a strategic move that brings benefits on many fronts. It not only provides muscle support but also comprehensive protection for the entire body.

1. Anti-Catabolic Shield

This is an absolutely crucial role for glutamine. By providing it in supplement form, you're sending a signal to the body: "Don't worry, you don't have to destroy your muscles, you have a readily available source of glutamine." Supplementation effectively inhibits muscle protein breakdown, which increases after intense exercise. By protecting your muscles from catabolism, you create an environment conducive to anabolism, or muscle growth. Less protein breakdown with the same protein synthesis means a positive nitrogen balance, and this is the holy grail of building muscle mass.

2. Accelerated Recovery

Everyone knows that pain – a day or two after a tough workout, you can barely get out of bed. This is delayed-onset muscle soreness (DOMS), caused by micro-injuries in the muscle fibers. Glutamine plays a key role in the repair process.

3. Unbreakable Immunity

You know that feeling when you're at your peak, exactlyYou're lifting weights, and then suddenly you catch a cold that takes you out of training for a week? This is called "open immune window syndrome" – a period after a tough workout when your immunity is weakened. As you already know, immune cells love glutamine. When its levels drop, their ability to fight pathogens drastically decreases. Supplementing with glutamine is like providing ammunition to your internal army. By maintaining high glutamine levels, you provide your immune system with fuel to function effectively, minimizing the risk of infection and unplanned interruptions in your training plan.

4. Healthy Gut

You can eat the best foods and supplements in the world, but if your gut isn't working properly, most of the valuable nutrients will simply pass right through you. Your gut is the gateway through which nutrients enter your body. Glutamine is the main energy source for the cells of the small intestinal wall.

Glutamine Dosage

A typical, effective glutamine dosage for athletes ranges from 5-20 grams per day.

• Beginners and Intermediate: 5 grams after training and 5 grams before bed are a great starting point.
• Advanced athletes and those cutting: Doses of 15-20 grams divided into 3-4 servings may yield even better results in protecting muscle mass and supporting recovery.

What time of day should I take glutamine?

1. Immediately after training: This is absolutely the most important time. Your muscles have just finished a hard workout, and glutamine levels are at their lowest. A serving of 5-10 grams of glutamine immediately after training (ideally combined with a protein-carbohydrate shake) will kickstart recovery processes, inhibit catabolism, and accelerate glycogen replenishment.
2. Before bed: Nighttime is the time of most intense recovery. A serving of 5-10 grams of glutamine before bed provides a steady supply of this amino acid throughout the night, protecting muscles from nocturnal catabolism and supporting immune system function. Some studies also suggest that glutamine may support growth hormone production during sleep.
3. Morning, on an empty stomach: Glutamine levels may be reduced after an overnight fast. A 5-gram serving in the morning will help stop catabolism and nourish the immune system and gut throughout the day.
4. Before training: While not as crucial as the time after training, a serving of glutamine before exercise can help maintain a positive nitrogen balance and hydrate muscle cells during exercise.

L-Glutamine or Glutamine Peptides?

In our offer, you will mainly find the purest, micronized L-glutamine. This is the best-researched, most popular, and most versatile form. Micronization ensures excellent solubility and rapid absorption. Glutamine peptides, which are more stable in liquids, are sometimes found, but for most athletes, high-quality L-glutamine will be the optimal and most economical choice.

What should glutamine not be combined with?

Glutamine is a relatively endogenous amino acid that is usually well-tolerated with other dietary ingredients and supplements. However, there are certain situations in which caution is advised:

• With immunosuppressive drugs – glutamine can stimulate the immune system, which could theoretically weaken the effects of drugs used, for example, after transplants.
• With high doses of monosodium glutamate (MSG) – excessive excitation of neurons may occur, although this is rarely observed in sports supplementation conditions.
• With competitive amino acids (e.g., alanine, valine) in high doses – may affect glutamine absorption in the small intestine, although this effect is marginal with balanced supplementation.

It is good practice to avoid mixing glutamine with hot liquids and acidic solutions (e.g., citrus juice), as this may impair its chemical stability.

How much glutamine per day?

The optimal glutamine dose depends on the purpose of supplementation:

• For athletes and physically active people – 5–10 g per day is usually recommended, divided into 2 portions (e.g., in the morning and after training).
• In states of increased catabolism (e.g., post-operative, wasting diseases) – clinical doses can reach up to 20–30 g per day, but their use should be under medical supervision.
• For regenerative purposes and supporting the intestinal microbiota – 5 g on an empty stomach is the most common option.

What are the benefits of taking glutamine?

Glutamine is known for its wide range of physiological benefits, especially in the context of sports and health:

• Muscle recovery – supports the rebuilding of muscle fibers after intense physical exercise.
• Immune System Support – is an important energy substrate for lymphocytes and macrophages.
• Gut Health – has a protective effect on the gastrointestinal mucosa, supporting the tightness of the intestinal barrier and reducing the risk of developing leaky gut syndrome.
• Reduction of catabolism – under conditions of metabolic stress (e.g., training, illness), it reduces the degradation of muscle proteins.

Can you take glutamine before bed?

Yes, glutamine supplementation before bed is not only safe, but often recommended:

• Supports nighttime regeneration of the body and tissue reconstruction.
• May indirectly improve sleep quality thanks to its impact on nitrogen metabolism and neurotransmitter balance.
• It is particularly beneficial during periods of intense training or a weight-loss diet, when the body needs an increased supply of regenerative amino acids.
• The recommended evening dose is 5 g dissolved in water, preferably 30–60 minutes before bedtime.