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so are the bodybuilders right will
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glutamine give you the edge that you're
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missing in this video i'm going to run
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l-glutamine is how it works and whether
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hey guys i'm ed whittaker performance
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nutritionist and fat loss and muscle
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this is the channel that brings you all
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you need to know info on how to fuel
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and train to be your strongest self so
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what is glutamine it's a non-essential
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amino acid that occurs naturally in
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meat whey and casein although
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non-essential it's still needed within a
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protein to make it complete and complete
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proteins are needed for muscle gain
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and recovery your immune system also
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prefers it as a fuel source because it
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breaks down quicker than glycogen
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glycogen is carbs broken down into the
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form for storage and to be used as
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why take it glutamine is often touted as
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a muscle builder this is actually only
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the case for people in a diseased state
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where they're more susceptible to weight
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loss however glutamine
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has been shown to aid recovery by
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reducing muscle soreness and increasing
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glycogen replenishment which means more
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energy to your muscles if we can recover
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quicker we can train more regularly
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which in the long run could equal more
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studies have also shown that glutamine
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improves the immune system after
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endurance training that's two hours or
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longer which could help you to be
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allowing you to train more now let's
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take a look at a few studies
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a study by botel in 1999 showed that
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when glutamine was mixed with
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taken after a workout there was more of
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an increase in glycogen storage versus
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carbohydrates on its own and a placebo
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increased glycogen storage could mean
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that you can train again
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harder and quicker without lagging
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energy levels in 2011 there was a study
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by street that showed lower muscle
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soreness levels after training
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when taking glutamine the dose was 0.3
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grams of glutamine per kilo of body
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lastly the same dose as the street study
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won by le gult in 2015
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showed an increase in recovery rates and
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reduced muscle soreness over 72 hours
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despite there being many studies that
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confirmed the positive effects of
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supplementing with glutamine it still
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more research to conclusively confirm
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the effects but so far
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so good so how much glutamine should you
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you should be taking at least .3 grams
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of glutamine per kilo
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of body weight per day it's also needed
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alongside other amino acids
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to stimulate muscle growth so if you're
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veggie or if you're not getting enough
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supplementing with this is a must when
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you're buying your supplement either
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tablets or powder form is fine
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whatever you find easiest to sum up
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glutamine won't help you build muscle
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aid recovery and the quicker you can
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recover the quicker you can get back
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and the harder you can train i hope that
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answered your questions as always if you
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let me know in the comments below and
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remember to like and subscribe to my
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protein youtube channel for more great
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evidence-based nutrition info
