I used to use L-Glutamine, up to a couple years ago. Nothing wrong with it, I just decided to simplify things a bit - right now I just take a multivitamin. For me, it assisted in muscle recovery and eased the 'day-after' soreness considerably.
Here's what SupplementWatch has to say about Glutamine (I didn't include the numerous references which were at the end of the article - if you want to see them, then go directly to the link:
http://www.supplementwatch.com/supat...pplementId=150 )
Quote:
Description Glutamine is the most abundant amino acid in the body – comprising approximately half of the free amino acids in the blood and muscle. As a non-essential amino acid, glutamine can be produced in the body by conversion from another amino acid - glutamic acid (primarily by the skeletal muscle and liver. Glutamine’s main functions in the body include serving as a precursor in the synthesis of other amino acids and glucose for energy. Cells of the immune system, the small intestine and the kidney are the major consumers of glutamine.
Claims Boosts immune system function
Maintains muscle mass
Prevents muscle catabolism (breakdown)
Enhances glycogen storage
Aids recovery from exercise
Theory Intense exercise training results in a well-described drop in plasma glutamine levels. Chronically low glutamine levels have been implicated as a possible contributing factor in athletic overtraining syndrome as well as the transient immunosuppression and increased risk of infections that typically affects competitive athletes during intense training and competition. Under conditions of metabolic stress, the body’s need for glutamine may exceed its ability to produce adequate levels – meaning that a dietary source is required to prevent catabolism of skeletal muscle – the primary source of stored glutamine in the body.
Scientific Support A significant body of scientific literature exists to support the beneficial effects of glutamine supplementation in maintaining muscle mass and immune system function in critically ill patients and in those recovering from extensive burns and major surgery. When plasma glutamine levels fall, skeletal muscles may enter a state of catabolism in which muscle protein is degraded to provide free glutamine for the rest of the body. Since skeletal muscle is the major source of glutamine (other than the diet), prolonged deficits in plasma glutamine can lead to a significant loss of skeletal muscle protein and muscle mass. Very little specific work has been done, however, to address the primary target population for the majority of commercially produced glutamine supplements on the market today – competitive athletes
In recent years, at least a half-dozen studies have been conducted on glutamine supplementation in athletes and a strong basis exists for the efficacy of glutamine supplements in athletic populations. For example, glutamine’s role in immune system support has been shown to prevent infections following intense bouts of physical activity – which tend to reduce plasma glutamine levels. Glutamine supplements have also been shown to play a role in counteracting the catabolic (muscle-wasting) effects of stress hormones such as cortisol, which are typically elevated by strenuous exercise. The function of glutamine in stimulating glycogen synthase, the enzyme which controls the synthesis and storage of glycogen fuel storage in muscles and liver, may provide a mechanism by which glutamine supplements promote enhanced fuel stores. Glutamine supplements cause a rapid rise in cellular glutamine levels and glutamine stores in muscle. Glutamine is also thought to increase cell volume, where it may stimulate the activity of enzymes in the liver and muscles involved in glycogen storage as well as those involved in anabolic activities such as protein synthesis. Glutamine supplements have also been hypothesized to increase levels of growth hormone, which may be expected to help stimulate protein synthesis and encourage gains in muscle mass and strength, but reliable evidence for this effect of glutamine supplements has not been demonstrated by clinical studies.
Safety Glutamine supplements are well tolerated at levels up to at least 20 grams per day and intakes of as much as 40 grams per day should induce no significant adverse effects outside of mild gastrointestinal discomfort. As with any isolated amino acid supplement, consumption in divided 2-4 divided doses throughout the day should increase total body stores without posing significant absorption issues.
Value Glutamine supplements are relatively inexpensive compared to other amino acid supplements. For anybody exposed to heightened levels of stress, such as those recovering from injury, surgery, or intense exercise, glutamine supplements represent an economical way to promote tissue repair, reduce muscle catabolism and help prevent infections.
Dosage For the immune system support and anti-catabolic actions that are of interest to most athletes, recommended doses range from 1-10 grams.
If you decide to take it, I'd suggest going the cheap route and getting a powder version rather than the capsules. I used to buy Labrada Glutamine from Vitaglo and a tub would last FOREVER. The first time I used glutamine was in an EAS supplement called CytoVol - which is just glutamine powder with Tang mixed in, and a hefty price tag attached. After learning that the hard way, I just bought the much more economical Labrada brand, and mixed it with some Kool-Aid or juice (not a lot - just a 4 oz glass worth, enough to kick the glutamine into the cells).
This is actually probably a better question for the LWL forum IMO - I'm probably going to move this thread there, so you get some responses from those ladies.
I don't think the Megster will mind...
but because I just needed to change up a bit. So I brought the poundage down for the time being, although I'm sure in future I'll be bringing it back up again - at that time I might consider using glutamine as a supplement. Again, I don't see any harm in it - the studies and everything I've read haven't shown any ill effects, and quite a few studies have shown very, very GOOD effects, especially for athletes. And since it's an amino acid, I'd assume it shows up naturally in some foods anyway...yes?