Glutamine is the most common amino acid that is found in the body. Glutamine is not actually considered to be one of the “essential” amino acids but when you undertake any intense training the glutamine levels reduce quite significantly. Therefore replenishing glutamine levels to avoid a negative glutamine balance within your muscles is crucial to ensure proper immune function. In this article we will talk about what food and supplement sources you can choose to get the glutamine you require on a daily basis.
Glutamine in Foods and Supplements
Glutamine is readily available within many foods that are accessible each and every day. Your body produces glutamine naturally, but when under certain training routines especially intense training schedules, glutamine levels will reduce quite significantly and requirements are increased. This is why it is important that we replenish glutamine levels through dietary and supplement sources. With intense workouts it is a wise idea to try replace these glutamine levels as soon as possible, this is where supplementation becomes very handy as you can simply mix 1 teaspoon (approx. 5grams) glutamine powder into your favourite drink and consume it. However you can also obtain moderate levels of glutamine from a variety of food sources:
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Meat sources such as Beef, Fish, Pork, Poultry
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Dairy sources such as Egg Whites, Milk, Cottage cheese, Yoghurt
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Various other vegetable, nut and legume sources such as Barley, Cabbage, Spinach, Soy, Peanuts, Parsley, Beans
As you can see, glutamine are in some of the most common food sources that we consume on a daily basis. There is a mix of vegtables, proteins and carbohydrate sources that all supply our bodies with glutamine – and also catering for vegetarians, vegans and those with other dietary preferences. The trouble with food sources is that the amount of glutamine that can be obtained can be quite low, making the required amount of food required expensive and providing an excessive amount of saturated fat to hit the levels we require. Enter supplementation with glutamine powder.
Glutamine Summary
Glutamine can be consumed in relatively small amounts through the food sources and should do at every meal. Those taking part in intense training should be wary of heavily reduced glutamine levels and should consider some sort of supplementation to bring those glutamine levels straight back up.
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