Glutamine Rich Foods for Muscle Gain

Glutamine Rich Foods

The word “Glutamine” is a popular term that you will come across in every body-building article. It is also commonly known as L-Glutamine. Furthermore, do you know that 61% of skeletal muscle is made of glutamine! Also, it is the most common amino acid found in the muscles.

There are many fascinating aspects that you will get to know about glutamine. In this article, you will get a deeper understanding of glutamine. You will also get to know about Glutamine rich foods that enable you to gain muscle.

Glutamine: What does it do?

Before you get into a product, it is vital to have proper research. Likewise, it is essential to know what a Glutamine is before getting into Glutamine-based foods to gain muscle. With more profound study, it will help you to get a better understanding of it.

So, what is a Glutamine? It is an amino acid commonly found in your muscles. Also, note that amino acid exists on their own or they join together to form protein strands.

Glutamine helps to create strength in your body and helps to move nitrogen all over the body. Also, it provides energy to the essential cell in the body. In addition, Lymphocytes which are a vital part of the immune system, require glutamine for fuel.

In the medical community, glutamine is classified as non-essential. It is also put under conditionally essential. Under a non-essential, it can be created within the body.

Why is it also under conditionally essential? Sometimes there is an imbalance between the body’s demand and supply. Therefore, at times you need glutamine-based food or supplement to appease. It usually occurs when you have severe stress or sick. Hence, it is placed under conditionally essential.

Glutamine rich foods for muscle gain


Glutamine rich foods for muscle gain

Now that we know about glutamine, let’s further delve into the glutamine-based food that helps in building muscle. Generally, animal proteins are very rich in glutamine. In addition, various vegetables also have a good source of glutamine. So, both vegan and non-vegan can take a look at the list of glutamine rich foods for muscle gain:


You should know that any food that has a high intake of protein also contains high glutamine. And meat has a very high quantity of protein, resulting in producing a high amount of glutamine.

If you are a non-vegetarian, you can eat lamb, chicken, and beef. You can have it for your dinner or lunch. Also, avoid eating meat excessively if you have high blood pressure or a heart problem. It would be best for any individual to have a balanced diet for a healthy body.


Another great source of glutamine is milk. It helps in the production of glutathione, an antioxidant that is great for the body. Hence, you can include milk in your regular diet for muscle gain.

It will also help to keep the glutamine content stable in your body. Also, it would be best to drink milk without sugar to nourish glutamine depletion in the body. So even if you are stress or sick, it won’t affect your body muscle at large.


We all know that fish have a great source of protein, which means it has a high amount of glutamine. Furthermore, a saltwater fish has more intake of glutamine than the fish from freshwater.

If you are a seafood enthusiast, then you can add this to your diet for muscle gain. Crabs, shrimps, mussels, and fish are rich sources of glutamine. Also, be careful not to overcook as it will lose the food value and texture.

Red cabbage

If you are a vegetarian, then you can have red cabbage for glutamine. Red cabbage is known to be a rich source of glutamine.

Not only does it help to improve overall health, but it helps in building immunity. Also, it would be best to avoid cooking and eat it as salads or wraps. When you cook, it will get rid of the glutamine content. Hence, you can make a good sandwich or a salad out of it.


A nut is known to be a rich source of healthy protein and fats. You should also note that nuts have a high quantity of glutamine. Sometimes, we also tend to overeat the nuts.

Hence, be careful not to eat in excess. You can also add nuts in your protein shake, flavored rice, or salad. Nuts like walnuts, peanuts, almonds, pistachios, and hazelnuts are nutritious that helps your body to gain strength.


Eggs are also said to have a high content of glutamine. You can consume the eggs during lunch or breakfast. It is beneficial for those who exercise daily. Eggs are also a good source of vitamin B12 and vitamin K.


Other good sources of glutamine are kidney beans and soya beans. If you are a vegan, then you can have these beans for glutamine. Also, it helps in recovering an injury faster. You can have boiled beans with other vegetables to have a well-balanced diet. Non-vegetarian can have beans with chicken breast for a healthy diet.

Protein drinks

Energy drinks are also a great source of an amino acid known as glutamine. Most athletes consume protein shake to gain strength and energy. A protein shake is beneficial during the workout session. It helps to build muscles and also helps in protein synthesis. You will notice that most athletes and those involved in daily workouts usually consume protein shakes.


Asparagus has two types: White and green. Both are excellent sources of glutamine. It helps to avoid loss in muscle and speed the healing time.

You can have the asparagus in any way, like grill or blanch. Or, you can mix in your soup and have it. If you like to have a healthy meal, have it with dark green leaves or other vegetables. In addition, it is also a good option for vegetarians.

Glutamine Rich Foods



Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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