Glutamine or BCAA for Recovery?
To answer this question, let’s look at the functions of each of these supplements separately.
Glutamine is the most ubiquitous/ abundant AA (Amino Acid) in the body. It is important for general wellbeing and for a variety of specific functions.
Some researchers estimate that glutamine makes up sixty percent of the skeletal muscles.
Intense or prolonged exercise can reduce glutamine levels in our muscles. This has been noted in several studies to cause discomfort.
Moreover, it plays a part in regulating the production of HGH (Human Growth Hormone).
This hormone is needed to trigger the synthesis of lean muscle tissue. Thus, with sufficient glutamine levels in the body, one can repair and grow lean muscle tissue.
Additionally, it is important for energy production and for boosting immunity.
The good news is that the body does produce glutamine itself.
However, the amino acid is also available in dietary sources such as poultry meats, eggs, whey protein, and casein protein. And you can lots of it from naturally formulated supplements like these ones.
Studies estimate that BCAAs form about thirty percent of skeletal muscle mass.
The three BCAAs are important in a variety of ways. For example, they act as an energy source for muscle cells. They allow for contraction of muscles and other muscle functions.
It's also important for enhancing strength, facilitating muscle growth and increasing overall fitness.
Unlike Glutamine, BCAAs are not naturally produced by the body. Dietary sources include beef, chicken, beans, eggs, and other protein sources.
For recovery, BCAA supplementation is much more important for three major reasons.
First, BCAAs supplementation promotes faster recovery. They not only provide the building blocks needed but also trigger faster muscle synthesis, unlike glutamine.
Secondly, BCAAs prevent muscle breakdown. This enables you to build your muscles, energy and endurance after each exercise. Glutamine, on the other hand, does not prevent muscle breakdown.
The third reason is that unlike Glutamine, BCAAs enable increased protein absorption which is important for muscle repair post-workout.
Thus, if you were to choose between the two supplements go for BCAAs for faster recovery and muscle retention.