Another popular supplement among bodybuilders is glutamine.
Glutamine is a non-essential amino acid that is produced naturally by the body.
Sixty percent of glutamine is found in the skeletal muscles. The remainder is in the lung, liver, brain, and stomach tissues.
Over 60% of our amino acids come in the form of glutamine. Under normal conditions, our body can produce more than enough. However, during times of stress, glutamine reserves are depleted and must be replenished through supplementation. This includes stress that the body is under during periods of exercise.
If you have too little glutamine in your system, it can result in muscle loss. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. You have to have a positive nitrogen balance in order to gain muscle mass.
Creatine is also thought to prevent sickness, promote healing, prevent sore muscles, and speed up growth hormone production.
The typical American diet provides 3.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Many people are choosing to supplement daily due to the long growing list of benefits.
Research shows levels of supplementation from 2 to 40 grams daily. Two to three grams has been found to help symptoms of queasiness. This two to three gram dosage used post workout builds protein, repairs and builds muscle and can induce levels of growth hormone found in the body.
If you want to build a ripped body, you’ll need both creatine and glutamine alike.
Again, it usually comes in powder form, so you’ll want to take it with milk or in a shake.