Glutamine supplements may aid recovery from muscle breakdown caused by bodybuilding, but research has focused on health care in general. Glutamine is generally safe, but there are potential drawbacks, and only a small amount is needed for positive effects.
Bodybuilding is essentially the concerted effort of repeatedly pushing your muscles to the point of muscle failure. The soreness you feel in the days after a workout is the result of thousands of tiny tears in your muscle tissue. Research has indicated that higher than normal levels of the amino acid glutamine in the body during this stage of recovery may help the body heal faster. That makes this stage of recovery the ideal time for a person to start supplementing their diet with glutamine for bodybuilding. While generally considered safe, there are potential drawbacks that a person should be aware of before starting glutamine supplements.
Glutamine is a naturally occurring amino acid found in the human body. It is not considered an essential amino acid, so a person generally does not need to take a glutamine supplement. However, studies of supplemental glutamine have shown promise as an addition to the diet of specific groups. Research points to a positive connection between the body’s immune system, the body’s required healing and recovery time, and glutamine levels in the body.
Glutamine supplementation for bodybuilding has gained popularity due to research showing that the body can recover more quickly from muscle breakdown caused by bodybuilding. Faster recovery means bodybuilders can get back to the gym sooner. It also means that they will be able to train harder than they could if their muscle fibers were still busy rebuilding themselves.
Research has not specifically focused on glutamine for bodybuilding and recovery time; It has focused on health care, in general. Specifically, postoperative hospital patients were given supplemental glutamine, and changes in the body’s ability to return to a normal preoperative state were studied. The researchers found that patients who received glutamine recovered from surgery faster than those who did not. They also had a lower incidence of infection or post-surgical disease. The bodybuilding and dietary supplement industries have interpreted these studies to indicate that glutamine aids recovery from all types of injuries, including minor muscle tears sustained during weight lifting.
Additional research is needed to determine if interpretations of glutamine’s benefits for bodybuilding are correct. Meanwhile, studies have shown that glutamine is generally safe to use as a bodybuilding supplement, although side effects are possible. For example, people with liver disease should not take glutamine, which will make the condition worse. It can also trigger seizures in people with such disorders, and people who are sensitive to MSG might have a similar reaction to glutamine. The amino acid may also have negative interactions with certain cancer therapy drugs and anti-seizure drugs.
Only a small amount, approximately 2 grams, is needed to create an increase in blood glutamine levels sufficient to offer the reported positive effects. Anything above the stated dosage does not present any significant risk or benefit, other than possible side effects, to the consumer. The excess will simply be excreted by the kidneys.
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