Glutamine has been hailed as a wonderful supplement. The list of positive effects of its operation is very wide. It is now often used by athletes and non-practitioners who care about health. Due to stress, increased physical activity, numerous diseases and all kinds of overloading of the body, the demand for glutamine is definitely increasing. By taking it in the form of a supplement, you can improve your physical condition and take care of your health in an easy and fairly inexpensive way.
What is glutamine?
L-glutamine is one of 22 amino acids building proteins. It is counted among endogenous amino acids, i.e. those that our body is able to create independently. We do not have to provide it with food. However, glutamine synthesis is now insufficient (especially in physically and / or mentally active people) that its shortages often occur. As a result, the production of glutamine-containing supplements started as a single component of the so-called mono-preparations.
Glutamine is essential for a living organism because it is a component of proteins (tissues). It also plays a key role in nitrogen metabolism and removes ammonia. Maintains the acid-base balance.
In addition, it plays a number of other important functions that bring us many more positive effects. Among athletes it is mainly used for anti-catabolic and regenerative purposes.
Glutamine – action
L-glutamine is an amino acid that makes up about 50% of all the amino acids that make up muscle tissue. It is impossible to list all the benefits of using it. Let’s focus only on the most important and most important benefits for athletes.
What gives you glutamine?
- a) Stimulates the process of building muscle proteins through increased nitrogen production. Nitrogen helps to maintain the state in which our muscle cells have the greatest potential for growth. The cell surfaces are enlarged, creating a favorable environment for over compensation.
- b) Reduces muscle catabolism and improves general endurance of the body during intense physical exercise. This is due to the fact that glutamine may be a substrate for the production of glucose. We obtain an additional source of “muscle” fuel in the case of excessive loss of muscle glycogen. In addition, as a dominant amino acid, it is quickly “substituted” when catabolism has already occurred.
- c) Increases the body’s resistance to disease. It improves the functioning of our immune system, whose main product is glutathione – a powerful intracellular antioxidant. Glutamine is an essential ingredient in the formation of glutathione. Its level in the body is a key element in reducing the risk of any diseases.
- d) Prevents overtraining and acidification of the body in the case of intense and long training cycles. The level of glutamine in the blood is a determinant of the anabolic state.
- e) It improves bowel function. Athletes using strict diets, especially bodybuilders are exposed to so-called digestive overload. The volume and frequency of food intake, often consumed cold, forces the digestive system to work hard. Glutamine was defined as the main fuel for internal organs and its action as a soothing balm for our intestines.
- f) It accelerates regeneration and may affect the secretion of hormones that improve the composition of our body (eg growth hormone).
- g) Improves the functioning of the brain. Glutamine is concentrated in the brain 10 to 15 times more than in the blood in the form of glutamic acid. It may be a substitute fuel source in the absence of glucose.
- h) Stabilizes blood sugar levels. It can suppress the action of insulin, when the blood sugar falls, thus preventing further falls
- i) Helps wound healing. Glutamine is used for the synthesis of proteins in connective tissue. Its high level supports this process, thanks to which we gain a much faster effect of repairing damaged tissues. This is very important for athletes exposed to any injuries.
- j) Strengthens the heart. Glutamine is a source of energy for the myocardium. In addition, it regulates blood pressure.
- k) Reduces the desire to reach for sweetened beverages and sweets. This is due to the fact that glutamine has an effect on the regulation of blood sugar levels. If the blood sugar level is stable, there is no rapid ejection of insulin, which in turn prevents hunger attacks.
Glutamine – dosage
Glutamine is found in high concentrations in protein products, ie meat, eggs, cheeses. Its consumption by the body is very high, often exceeding the supply that we are able to provide from food. Trying to deliver glutamine to an appropriate, optimal level of food should be consumed a huge amount of calories. By taking glutamine in the form of a supplement, we are able to overcome this drawback.
The body is able to absorb and then only use a certain amount of glutamine. In the case of the first contact with the supplement you should start with a small amount of daily, ie about 10g, which can be broken down into 2-3 portions taken during the day at different times. The best time to take glutamine seems to be the morning, on an empty stomach and after training. You can take it on an empty stomach or with a meal.
Trainers and those who have their first contact with glutamine supplements already behind them can use a daily dose of 10g to as much as 40g. Such large doses should be divided equally for the whole day, preferably 10-15g taken once.
Glutamine, which is a support for reducing diets, can be used always before and after physical exertion.
High doses of glutamine are not recommended in case of renal or diabetic failure. Then you will need to consult a doctor. Healthy people can supplement glutamine in reasonable amounts without worrying about health.