L-glutamine is one of 20 amino acids in the body that is encoded by the standard genetic code. It is the most abundant amino acid in the body and is most commonly found in muscles, in particular the skeletal muscles. Sometimes, however, your body uses glutamine at a rate more rapid than it can be made. In these situations, eating natural foods that are rich in this amino acid can help replenish it.
How Does L-glutamine Work
L-glutamine increases healthy growth and the absorptive capacity of cells in the intestinal tract. It leaves the intestines faster than any other amino acid and is used to help cleanse the intestines. It helps stop the body’s muscles from breaking down during times of stress or extreme use. Glutamine also helps keep the body’s nitrogen levels in balance, and takes protein into the muscles where it can be changed to aid muscle growth.
Glutamine is also a natural neurotransmitter. The presence of L-glutamine helps the chemicals in the brain transmit information. It can also, in the absence of glucose, provide adequate energy for brain function, and helps the brain’s memory, alertness and ability to focus. It also increases the body’s ability to manufacture Human Growth Hormones.
Sources
Dairy Products
Cow’s milk proteins consist of 6 percent to 9 percent glutamine. Milk protein isolates such as whey and casein may be added to foods to increase their protein and glutamine content. Some glutamine and glutamate found in milk is bound to the fat and is lost in the whey production process. Fermented milk products such as kefir or yogurt can be tasty ways to add dietary glutamine.
Meats
A great natural source of L-glutamine(56-85-9) is animal-based foods, such as eggs, pork and chicken. Eating meat and eggs is also beneficial when your body is trying to recover from physical stress because, not only are they rich in this amino acid, but these foods are great sources of protein as well. Both protein and L-glutamine are necessary for damaged tissues to heal. To eat these foods in as natural a state as possible, look for meats and eggs that are from animals not fed added hormones or antibiotics.
Other Sources
Beans, raw spinach, raw parsley and cabbage are good sources of glutamine, however, plant proteins are not as readily digested as animal proteins. Sufficient glutamine may be present, but the body cannot access it. A World Health Organization report estimates that bean proteins are 78 per cent digestible, compared to eggs, ranked at 97 per cent. Peanuts and peanut butter rank 94 and 95 per cent respectively. Interestingly, farina had the highest plant protein digestibility at 99 percent. Soy protein is 95 percent digestible and contains up to 8 percent glutamine.