L-Glutamine Powder is a favorite bodybuilding supplement for many of the guys that go to my local gym.
I asked some of the guys about this powder and why they take this stuff?
I found out that L-Glutamine supercharges fatigue recovery, improves weight loss and accelerates muscle gain performance.
After the third similar answer, I began to ask myself if I should make the switch to L-Glutamine myself.
So, decided to take a look at this supplement and find out if I should give it a go.
And writing this L-Glutamine Powder article was a way to summarize my research while helping my readers as well.
- 1 What Is L-Glutamine And What Does It Do?
- 2 Is Glutamine Good For You?
- 3 L-Glutamine Benefits
- 3.1 L-Glutamine For Leaky Gut
- 3.2 L-Glutamine Boosts Immune System
- 3.3 L-Glutamine Promotes Smoother Gut Flow
- 3.4 L- Glutamine Helps Reduce Chemotherapy Side Effects
- 3.5 L-Glutamine Improves Digestive System Health
- 3.6 L-Glutamine Improves Recovery Speed After Surgery
- 3.7 L-Glutamine Improves Wound Healing Capabilities
- 3.8 L-Glutamine Prevents Decline In BCAA Levels
- 3.9 Restores L-Glutamine Levels After Intense Exercise
- 3.10 L-Glutamine Supports Nitrogen Levels In The Body
- 3.11 L-Glutamine Helps Maximize Training Time
- 4 How To Take L-Glutamine Powder?
- 5 Does Glutamine Help You Lose Or Gain Weight?
- 6 L-Glutamine Side Effects
- 7 What Foods Are High In Glutamine?
- 8 Should You Take L-Glutamine With Or Without Food?
- 9 L-Glutamine Capsules Or Powder
- 10 My Recommendation On Buying L-Glutamine Powder
- 11 What’s Body Fuel L-Glutamine Powder Cost?
- 12 Should You Buy This Supplement?
- 13 Reference:
What Is L-Glutamine And What Does It Do?
L-Glutamine (C5H10N2O3) is the most commonly available form of Glutamine in the market.
Glutamine is the most abundant amino acid found in blood and makes up around 60% of the body’s amino acids.
This means that your body can produce it but in small amounts. So, this production rate isn’t sufficient in some conditions, like if you were sick or while performing intense exercises.
Along with L-Glutamine, you can also buy D-Glutamine online.
The difference between them is only in their chemical structure as they work similarly.
The skeletal muscles make L-Glutamine from glutamic acid and the amino acid glutamate. The glutamine required to maintain a healthy level dictates the production of this amino acid.
When we workout or exercise, Glutamine in the muscles is depleted, resulting in a decline in workout performance.
Many bodybuilders favor L-Glutamine because it stimulates protein synthesis and promotes muscle growth.
Glutamine also has anabolic effects including increasing muscle cell expansion (muscle cell volumisation) and increasing muscle cell production (muscle hypertrophy).
Is Glutamine Good For You?
Nowadays, there are powdered L-Glutamine designed for health boost as well as for the traditional bodybuilding benefits.
Medical experts have also found L-Glutamine supplements to reduce post-surgery recovery time.
We have taken a look at what L-Glutamine is and why it’s good for us.
Let’s take an in-depth look at the main benefits of this supplement and why it’s popular with thousands of people.
Most quality powdered L-Glutamine should be able to provide you with these clinically evaluated benefits.
But you should still do your research before choosing a product to buy.
But what I can say is that when taken with the recommended dosage, a quality product shouldn’t cause side effects.
Now to the benefits:
L-Glutamine For Leaky Gut
The main reasons many people experience intestinal permeability (leaky gut) include chemotherapy, radiation exposure, and stress.
This supplement is very popular at preventing and repairing a leaky gut.
Another related benefit is that the amino acid helps preserve intestinal villi in number and height.
Studies  have also shown L-Glutamine supplements to reducing the incidences of leaky gut when taken before being exposed to radiation.
L-Glutamine Boosts Immune System
One study on 30 SIRS patients found a reduction in inflammation and a boost in recovery.
Increasing B and T lymphocytes levels accomplished this improvement.
L-Glutamine supplementation has also shown to reduce chances of infection during bone marrow transplantations, according to a 45 patient study.
An increase in T lymphocytes has also been cited to improve the defense from bacterial invasion. This 22-patient study was done with patients undergoing colorectal surgery.
L-Glutamine Promotes Smoother Gut Flow
For those who have had Bariatric Surgery, L-Glutamine has shown to improve the gut flow to the small intestines.
One study found that taking just 3 grams per day for 12 days showed an improvement in gut flow.
L- Glutamine Helps Reduce Chemotherapy Side Effects
When chemoradiotherapy is conducted on the head and neck, patients are known to experience severe discomfort and pain caused by the inflammation of the mucous membranes (mucositis).
This pain and the mucositis behind it have shown to decline with the use of L- Glutamine Supplements.
L-Glutamine Improves Digestive System Health
It’s a known source of fuel for the production and growth of the cells in the gut and small intestines.
It works to improve this cell production.
This helps improve nutrient absorption and transport to the blood and muscles, resulting in better overall health.
L-Glutamine Improves Recovery Speed After Surgery
Doctors prescribe L-Glutamine or similar supplements to patients who have just gone through surgery for improved recovery speed.
This is required since surgery can deplete glutamine levels, slowing wound healing and reducing protein synthesis.
Taking these supplements have also shown to reduce hospital stay post-surgery.
L-Glutamine Improves Wound Healing Capabilities
This amino acid is essential for improving cell production and growth which is helpful for wound healing.
When your body gets injured, the surrounding cells use the amino acid to create new cells to repair the damage.
So, this supplement should allow for the wound healing to progress faster. One study  showed a 50% reduction in Glutamine levels after just five days after the injury.
L-Glutamine Prevents Decline In BCAA Levels
BCAAs (Branched-Chain Amino Acids) are known to stimulate and support protein synthesis in the body.
But a decline in Glutamine acid  levels can affect the production of proteins for the body, reducing muscle growth.
Taking L-Glutamine helps prevent the decline in BCAA levels, even under intense training.
Restores L-Glutamine Levels After Intense Exercise
Working out for extended periods and while pushing your body to the limit results in a drop in Glutamine levels.
If a user experiences perpetual fatigue, the body can devolve the muscle mass for the energy it requires to function.
Taking 5 grams of powdered L-Glutamine a day can stabilize Glutamine levels, preventing muscle mass loss.
L-Glutamine Supports Nitrogen Levels In The Body
The nitrogen in the body is essential for maintaining healthy immunity and health.
Radiation, chemotherapy, surgery or infections can reduce nitrogen levels in the body.
L-Glutamine can help increase these levels to safe levels, protecting the health of the user.
L-Glutamine Helps Maximize Training Time
The fastest way to get ripped is to reduce the amount of time required to recover from intense workouts.
So, taking L-Glutamine allows men and women to experience reduced muscle fatigue.
It also improves the muscle building process with increasing energy and muscle cell synthesis.
How To Take L-Glutamine Powder?
Some experts suggest taking L-Glutamine thrice a day in equal amounts. Others suggest taking half before and a half after your workout.
However, I found its best to take the full dosage after your workout.
This is the best time for the amino acid to be absorbed and give you the mentioned benefits.
Also, you don’t have to worry about taking too much of the supplement or overdosing either.
That’s because all that would happen is your body will eject the excess L-Glutamine from the body.
People with medical conditions like liver disease and kidney problems should talk to their doctor before starting on L-Glutamine.
Also, remember that the L-Glutamine you buy online is probably made from organic sources. These products are often acceptable for vegetarians.
I was advised that it is safe to take more than the recommended 5-gram dose with a rigorous workout schedule.
This should help replenish your Glutamine levels without causing any waste.
Does Glutamine Help You Lose Or Gain Weight?
L-Glutamine is a great choice for those who want to lose weight. It suppresses your food cravings while promoting energy production and boosting metabolism.
It also prevents muscle mass deterioration, allowing you to work out with greater intensity without worrying about muscle mass loss.
For the men and women who are overweight, L-Glutamine is even more important. That’s because their bodies need a lot more of this amino acid.
L-Glutamine deficiency can cause muscle breakdown, a decline in metabolism, and increase in body weight. I have been told that using L-Glutamine with a healthy diet can do wonders for weight loss and bodybuilding.
I also found a study that found that taking L-Glutamine helped the subjects of the study lose body fat. This was still possible, even while being on a high-fat diet.
L-Glutamine Side Effects
According to WebMD, L-Glutamine is possibly safe for most adults with a maximum dose of 40 grams a day.
This is well above the recommended dosage I mentioned earlier.
L-Glutamine may cause some drug interactions, according to my sources.
These medications that may interact with this amino acid include some Chemotherapy drugs, Anticonvulsants, and Lactulose.
If you are taking any of the mentioned medications, talk to your doctor before starting any L-Glutamine Powder Supplement.
What Foods Are High In Glutamine?
If you are looking for L-Glutamine in whole foods, there are quite a few options.
The concentration of L-Glutamine in these foods is not as high as in L-Glutamine Powder.
But they are the natural and healthy way of getting L-Glutamine.
Should You Take L-Glutamine With Or Without Food?
Most dietary supplements aimed towards those who exercise state that it’s best to take the supplements on an empty stomach.
There are also supplements that work better when taken with a meal.
For L-Glutamine, take your L-Glutamine with a meal for bodybuilding benefits, including muscle gain, fat loss, and higher energy levels.
And for its non-protein benefits, take the powdered drink apart from your scheduled meals.
L-Glutamine Capsules Or Powder
When comparing powder and capsules, you should know that the formula used is almost always the same.
So, you are getting the same product, just in two different forms.
If you are trying to decide on whether to buy L-Glutamine Powder or capsules, you should consider these simple criteria:
Ease Of Use:
With capsules, most people find the pills inconvenient to carry around and disruptive of their daily schedules when taking them.
However, the powder can be added to a sports drink, juice or even water. This improves its usability and integration into the daily routine.
Powdered supplements are popular because they are easier to digest and absorb them.
The body may need to break down the capsule coating to get to the inside.
Both powder and capsules contain the same thing. But capsules are usually more expensive as they require additional manufacturing process to create the capsule.
According to the forums I read, most people prefer using powdered L-Glutamine.
This is often the tipping point for most decisions regarding L-Glutamine supplements. It’s up to you and what you think is more convenient to use on a daily basis.
There are those who find their drinks being too thick when using the powder. There are those who don’t like taking 4-6 pills every day.
In the end, it’s your personal choice on whether you buy L-Glutamine Powder or Capsules.
My Recommendation On Buying L-Glutamine Powder
When deciding if I should go for these supplements, I found a few pills and powders with organic L-Glutamine.
I found it to be much cheaper buying these online instead of at the store.
After searching on Amazon, Walmart, and other websites, I came across Body Fuel L-Glutamine Powder from Bauer Nutrition.
This is one of the best L-Glutamine powders in today’s market.
Its price is affordable, and the amount of the amino acid is also sufficient.
Body Fuel L-Glutamine Powder provides the benefits of L-Glutamine without any harmful additives, fillers or binders.
What’s Body Fuel L-Glutamine Powder Cost?
I tried searching for this product on Amazon, GNC, and Walmart but only found it on its official site.
At least currently, Body Fuel L-Glutamine Powder to only available from Bauer Nutrition.
I’m also not sure if they are going to improve their distribution in the future.
Should You Buy This Supplement?
I found this to be a quality product that will help give me better workouts and health.
The lack of side effects and improved overall health is also positive.
And the final point is the many users who have already experienced similar benefits.
If it’s worked for thousands of men and women, it should work for you and me.
Mikael is a health nutrition expert and loves mountain biking. Mikael started his health product research journey about 6 years ago and still loves doing it. Apart from spending time on his study, research & literature, he plays basketball regularly and is a fitness freak. Follow me on Linkedin