Is Glutamine An Effective Supplement?

Glutamine is an amino acid; used in the synthesis of protein and thus supports the production of muscle, it also supports & regulates the immune system, it is an alternative fuel source for the brain and it also supports & regulates the dietary system.


So the short answer is yes, glutamine is useful in the production of muscle and thus bodybuilding in general.
However, the long answer is a lot more complex.


Glutamine is an easily attainable amino acid, especially for bodybuilders. It can be found in almost all major food sources that are also rich in protein for instance:

• Beef
• Chicken
• Fish
• Eggs
• Milk
• Dairy products
• Cabbage
• Beets
• Beans
  ...to name a few.

Now if there is an excess of glutamine in the body, it just goes to waste. It can't be stored for an extended period of time in the body, so if you are on a maintenance diet - not trying to lose or gain weight (muscle or fat) or you are bulking (putting on muscle/fat or just muscle) then you probably do not need to use glutamine supplements.


However, for those who are cutting (losing fat and attempting to maintain muscle) then glutamine is a fantastic supplement. One that should definitely be recommended to everyone.


In two studies conducted on glutamine by the Journal of Applied Physiology and The Journal of Strength and Conditioning Research they found that taking glutamine as part of your normal diet did not increase; bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo. ^1,2
However, as outlined above the study was not conducted on people who were cutting. This of course explains why glutamine as a supplement was not useful. They had too much in their system already.


On a side note - studies have shown for endurance athletes, such as long distance runners or people who lead a very active life-style glutamine is a helpful substance. ³


In conclusion, Glutamine is a useful supplement but only for those who are in the process of lowering bodyfat through a restricted diet. If you are eating healthy, above your maintance calories and gaining weight you do not need to waste money on Glutamine.

1. Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T. (2001) Effect of glutamine supplementation combined with resistance training in young adults, European Journal of Applied Physiology?
   
2. Antonio, J., Sanders, M., Kalman, D., Woodgate, D. and Street, C. (2002) The effects of high-dose glutamine ingestion on weightlifting performance. Journal of Strength and Conditioning Research 16, 157-160
   
3. Castell, L. and Newsholme, E. (1997) The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition 13, 738-742