L - glutamine or simply glutamine is one of the most important amino acids there is. It is one of the proteinogenic amino acids, which means that it is used by the body as a building block for the body's own protein. In addition, glutamine belongs to the group of nonessential amino acids. So the body can synthesize it itself and does not necessarily have to rely on an external supply. However, athletes in particular have an increased need for glutamine, which is not always covered by foods such as quark. Therefore, supplementation with glutamine is becoming increasingly popular in both strength and endurance athletes. Because the benefits of a glutamine supplement are manifold. A particular advantage of glutamine supplements compared to glutamine from foods is that it is only peptides bound in food. This means that the body has to digest it before the glutamine is available, for example, to the muscles. Pure glutamine, as it is often offered as a powder or in capsule form, is therefore even easier and faster for the body to reabsorb. Especially athletes are dependent on an adequate supply of amino acids and can benefit from the rapid absorption. Through sport activities, the amino acid pool in the body is emptied. If the body does not have enough amino acids available, you will no longer be able to get maximum performance. Glutamine plays a particularly important role in sports, as it stops one catabolic processes, that is, the muscle is secured and on the other hand, it stimulates protein synthesis, which in turn can lead to increased muscle growth. Glutamine is also thought to support the immune system, so taking 5 grams of glutamine once a day is recommended. Those who primarily want to ensure that the muscle maintenance process is stimulated should take glutamine both immediately after training and shortly before bedtime. You should not exceed 10 grams per dose.
