Glutamine is the most abundant “non-essential” amino acid in the human body. Non-essential does not mean that it is not essential, it means the human body produces it naturally. Most abundant because over 60% of the skeletal muscle is glutamine and the remainder of it is in the lungs, liver and stomach. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.
It is not a muscle builder or a fat burner. It won’t make you bigger or stronger or burn fat.
It will support workout and muscle recovery and enhance the immune system.
Under normal circumstances the human body is more than capable of producing enough glutamine necessary. But in circumstances of extreme physiological stress like an intense physical exercise, dieting, injury, surgery, trauma, illness, burns etc., the need for glutamine by our body's cells exceeds than the amount our body is able to produce. Supplementing glutamine at this time is said to improve recovery and maintain a healthy immune system.
One of the most effective times to take glutamine is straight after an intense workout as the body can lose up to 50% of its glutamine levels and will start breaking down muscle tissues in order to raise those levels back up. So by supplementing it at this time, it is said to improve workout recovery, reduce muscle soreness and enhance immune system.
Glutamine can be found in foods such as fish, chicken, read meat, beans, raw spinach, cabbage, milk yogurt, cottage cheese and tofu. But these foods only provide a small amount of the glutamine amino acid. You would need to eat a large quantity of these foods in order to get enough glutamine therefore many weight lifters supplement it to provide the body with enough glutamine to make a difference.
As the body can make enough glutamine for its regular needs, there is no need for supplementation for average gym goer. Supplementation may be required for intense athletes having demanding sports and fitness lifestyle or during severe dieting stress. As with all supplements, taking excessive amounts isn't a good idea. Supplementing with insane amounts glutamine may cause upset stomachs, so you should use it correctly and always stick to the recommended dosage.