Glutamine
Glutamine is the most abundant amino acid in the body making up over 60% of the “free†amino acids which are available to build muscle tissue. Muscle is the body's storage site for glutamine and intense exercise depletes glutamine levels. As a result, when glutamine levels drop, less is available to build new muscle tissue. Furthermore, once depleted by exercise, glutamine is the last amino acid to be restored to pre-exercise levels.
Many experts feel that the amount of glutamine in the muscles is the single most important factor influencing the rate of muscle building. The bottom line is that to maximize recovery and growth you have to keep glutamine levels in the muscle high.
-Make sure you get at least 5-10 grams of glutamine daily.
-Dietary Glutamine is in meats and dairy. Steak, salmon, chicken and turkey provide about 3 grams of glutamine per 6 ounces. One cup of low-fat cottage cheese provides about 3 grams as well.
-Supplemental Glutamine is usually taken in 5 gram (one rounded teaspoon) dosages before and after workouts, with many athletes adding another serving before bed to help keep glutamine stores at maximum levels.
