L-Glutamine

Glutamine is an important amino acid with many functions in the body.
It is a building block of protein and critical part of the immune system.
What’s more, glutamine has a special role in intestinal health.
Your body naturally produces this amino acid, and it is also found in many foods. Yet, you may be unsure if you need extra glutamine from supplements for optimal health.

It Is Found in Many Foods

Glutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet .

The largest amounts are found in animal products due to their high protein contents.

However, some plant-based foods have a greater percentage of it in their protein.

One study used advanced lab techniques to determine how much L-glutamine is found in various foods (11Trusted Source).

The following are the percentages of protein made up of L-glutamine in each food:
Eggs: 4.4% (0.6 g per 100 g of eggs)
Beef: 4.8% (1.2 g per 100 g of beef)
Skim milk: 8.1% (0.3 g per 100 g of milk)
Tofu: 9.1% (0.6 g per 100 g of tofu)
White rice: 11.1% (0.3 g per 100 g of rice)
Corn: 16.2% (0.4 g per 100 g of corn)
Improves Gastrointestinal and Immune Health
L-glutamine benefits your overall health by supporting gut function and digestive processes. It can be beneficial if you have a digestive condition, such as:

irritable bowel syndrome (IBS)
an inflammatory bowel disease like Crohn’s disease
ulcerative colitis
diverticulosis
diverticulitis
leaky gut or any of the issues associated with leaky gut (like joint pain, rosacea or any type of autoimmune response)

Types of L-Glutamine

There are two forms of L-glutamine. You can get regular L-glutamine in what’s called its free form, and it should be taken with food ideally for proper absorption by the body.

The other type is called trans-alanyl-glutamine or alanyl-L-glutamine. It’s an amino acid attached to another amino acid. That basically means you can digest it much better.

Unlike free-form glutamine powder, you can take it on an empty stomach.

Both forms are best taken right after or right before workouts — with your small meals right before or after workouts for it to support your metabolism and weight loss as well as for muscle building, recovery and preservation.