Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Since the body relies on glutamine as cellular fuel for the immune system, scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Its effects on replenishing the body after stress or trauma have been shown in Europe where it is commonly given to patients in hospitals. Glutamine's cell-volumizing effects have also been shown in several studies. No conclusive studies have been done to evaluate the effects of L-glutamine supplementation on weight-training adults; however, a recent study showed up to a 400% increase in growth-hormone levels when as little as 2 grams of free-form L-glutamine supplement was consumed!

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Glutamine is the most abundant free-form amino acid in muscle, comprising over 50% of the free amino acids.

During and after intense training, large amounts of glutamine are released from muscle. The deficit created by this triggers the conversion of other amino acids into glutamine, which is a catabolic (muscle wasting) action. Oral supplementation of L-Glutamine helps to prevent muscle wastage caused by this natural recovery process.
Glutamine has become increasingly popular as new studies reveal its unique contribution to protein synthesis, muscle growth, anti-catabolic (preventing muscle tissue breakdown) and growth hormone elevating effects.

Glutamine concentrations falls sharply after training within as little as 30 minutes, and remains low until complete recovery, up to as long as 5 – 7 days, resulting in decreases in strength, stamina and recovery. It is therefore critical for maintaining and building muscle tissue. The higher the muscle glutamine levels you can maintain, the less chance you have of falling into catabolism and the faster muscle will recover and grow.

L-Glutamine

Glutamine is a glucogenic (glucose creating), nonessential amino acid that has multiple roles in the body. Glutamine is synthesized mainly in skeletal muscle and the liver and acts as a "nitrogen shuttle" between organs, a fuel for cells of the immune system and intestines, and a precursor for nucleotide synthesis (Holecek, 2002).

Glutamine is also a powerful cell volumizer (Haussinger et al. 1993). An increase in cell volume, also called cell swelling, stimulates anabolic pathways (synthesis of proteins and glycogen) and inhibits catabolic pathways (protein degradation) (Haussinger, 1993).

According to Houston (2001), "Glutamine content in skeletal muscle and other tissues appears to have a regulatory role in whole body protein synthesis." Glutamine levels inside muscle govern protein synthesis and nitrogen balance and therefore muscle growth (VanAcker et al. 1999).

Adequate glutamine concentrations are needed for optimal health and skeletal muscle hypertrophy. Therefore one would want to keep glutamine levels elevated, especially during/post exercise.

Glutamine Metabolism and Exercise

During times of stress, such as exercise, skeletal muscle glutamine levels are depleted. This glutamine released from skeletal muscle is derived from muscle proteins, the intramuscular free amino acid pool, and newly synthesized glutamine (VanAcker, 1999). The newly synthesized glutamine is created by using BCAAs obtained from muscle protein breakdown (Holecek, 2002).

Plasma and muscle glutamine levels are decreased post workout and it can take hours before they are restored (Rowbottom, 1996). A study examining the effect of free-form glutamine and glutamine peptide ingestion on muscle glycogen resynthesis found that plasma glutamine was decreased by 20% post workout with the ingestion of glucose only (control), showed no change with ingestion of whey protein or wheat protein hydrolysate plus glucose drinks, and a 200% increase with ingestion of free-form glutamine plus glucose drink (VanHall, 2000). Free-form glutamine supplementation was needed to elevate plasma glutamine levels post workout.

In addition to restoring and elevating plasma glutamine levels, oral glutamine supplementation increases muscle glycogen storage to the same capacity as glucose (Bowtell, 1999). Glutamine can replenish glycogen levels without the added calories or insulin spike (which can lead to fat storage) caused by carbohydrates.

Mammalian Target of Rapamycin (mTOR)

The Mammalian Target of Rapamycin (mTOR) is one of the body's protein synthesis regulators. mTOR functions as an energy sensor; it is activated when ATP levels are high and blocked when ATP levels are decreased (AMPK is activated when ATP decreases, which works antagonistically to mTOR).

The main energy-consuming process in the cell is protein synthesis. When mTOR is activated (high ATP levels sensed) protein synthesis is increased and when mTOR is suppressed (low ATP levels are sensed) protein synthesis is blunted.

MTOR activation is vital for skeletal muscle hypertrophy. Interestingly, mTOR is also a nutrient sensor of amino acid availability, specifically of leucine availability. Research has shown that regulation of mTOR by ATP and amino acids act independently through separate mechanisms (Dennis et al., 2001).