Let the Gains Begin

Hydrate before class.  Check.

Replace electrolytes after class.  Check.

But what about muscle recovery?

When we practice or train intensely, our glutamine levels can become greatly depleted. This decreases our muscle strength and recovery, and can cause fatigue and catabolism (the state of breaking down muscle tissue).

So, it turns out that supplementing with L-glutamine can play a vital role in our body’s recovery, whether from prolonged exercise, infections, stressful situations, or other trauma. Studies from the American Journal of Clinical Nutrition report that a dose of L-glutamine after a strenuous workout has been shown to increase growth hormone levels by 440% within 90 minutes.

If you’re a yogi, an athlete, a part-time exerciser, or someone simply interested in overall health and anti-aging, L-glutamine is worth a look.

What it is and what it does:

  • An essential amino acid, required by the body in large amounts
  • Promotes muscle growth
  • Enhances athletic performance and recovery
  • Repairs damaged cartilage and tissue
  • Promotes digestive health
  • Essential for a healthy gut lining
  • Supports immune function
  • An essential neurotransmitter in the brain, supporting memory, concentration, and focus
  • Burns fat and boosts metabolism
  • Reduces cortisol levels (cortisol becomes elevated after strenuous activity)
  • Helps maintain healthy body-acid balance
  • Reduces sugar and alcohol cravings
  • Balances blood sugar levels and helps treat diabetes
  • Effectively heals leaky gut and ulcers
  • Improves IBS (Irritable Bowel Syndrome) and diarrhea
  • Helps fight some cancers

The top 10 foods offering the most L-glutamine benefits include:

  1. Bone Broth
  1. Grass-Fed Beef
  1. Grass-Fed Raw Dairy
  1. Cabbage
  1. Spirulina
  1. Asparagus
  1. Wild caught fish, including salmon, tuna, and cod
  1. Turkey
  1. Venison
  1. Cottage cheese

Here is my favorite L-glutamine muscle recovery formula. I take the recommended serving size of 5 grams, twice a day.

Yesterday I was clever, 

so I wanted to change the world.

Today I am wise, 

so I am changing myself


( Sources: draxe.com, drjockers.com, shopproteins.com, bodybuilding.com, aboutitme.com; readysetgofitness.com )


This article was contributed by Jane Hill – fierce Bikram Yogi, lover of all things natural, and my best yoga buddy. Look for more articles by Jane in the Off the Mat Chats section of Views From the Podium!