Glutamine is one of the conditionally essential and essential amino acids. Why is it vital? And because glutamine is part of the protein from which, in essence, the human body is formed.
Glutamine is essential for efficient and productive muscle growth. This amino acid in excess is contained in the cells of muscle tissue and circulates in the blood. So, the muscles in the human body are 60% glutamine.
What is glutamine for?
Glutamine takes an active part in the synthesis of muscle protein and, suppressing the secretion of cortisol, has anti-catabolic effect.
Glutamine can be compared with glucose, because it serves as an excellent source of energy. Another important effect of glutamine on our body is to strengthen the immune system and help speed up recovery processes after exercise.
Functions of glutamine in the body
Glutamine is able to normalize the digestive system and at times increase the activity of protein synthesis. The formation of neurotransmitters responsible for improving attention and memory, takes place with the participation of glutamine. It perfectly helps to recover from injuries, surgery or long-term diseases.
This amino acid is involved in the biosynthesis of carbohydrates, the synthesis of fat cells and protects liver cells from toxins. An important function is its ability to promptly remove ammonia from the human body, which is formed as a result of protein metabolism.
Glutamine in bodybuilding is highly valued by athletes for being involved in the synthesis of growth hormone and slowing the loss of muscle mass. Glutamine contributes to the smooth functioning of the immune system and is considered a powerful catalyst for muscle growth.
The effect of glutamine on the muscles
Muscle cells are composed of not less than 60% of the amino acids derived from glutamine, and are, by their nature, a kind of container for this element. Intense physical exercise reduces the content of glutamine in the blood by 20%, and its consumption increases by almost 5 times.
Back in the 80s, research found an interrelation between the rate of protein synthesis and the level of glutamine in the blood. It turned out that the higher the level of free glutamine, the faster and more efficiently the muscle cells grow. Due to the fact that the muscle fiber absorbs the incoming glutamine, it becomes more dense.
Glutamine and Creatine
The combination of glutamine and creatine will satisfy the need of muscle cells for fluids. When the muscles become unable to respond to the cretin entering the body, they remain susceptible to glutamine absorption.
This means that taking glutamine in conjunction with creatine is guaranteed to lead to a greater stretching of the outer membrane of the muscle cell and thereby stimulates its growth. In addition, immediately after ingestion of glutamine and creatine, the absorption of large amounts of fluid necessarily leads to an increase in blood pressure, which contributes to the pumping of muscles with blood.
According to studies, it is necessary to take from 4 to 8g per day. A larger number of the human body is simply not able to assimilate.
Ideally, the daily rate is divided into two steps: during or immediately after training and before going to bed. The first method will saturate the exhausted pool, suppress the process of catabolism and start the growth of muscle mass. The second technique will enhance the growth hormone synthesis.
On rest days, the first glutamine intake can be carried out at lunchtime.
Glutamine: how to take?
On the question of how to take glutamine, almost all coaches with experience answer the same way – glutamine is best taken on an empty stomach. For example, at least 30 minutes before a meal.
Amino acids need some time for complete digestion, before with the usual food intake the body receives the remaining amino acids and elements.
Glutamine: harm and contraindications
Since glutamine is a natural acid that constantly enters our body with almost any food intake, then there can be no harm from it. The use of this amino acid does not bear any health hazard and has no side effects.
If ingested in large, for example, more than 15 g, doses of glutamine can cause irritation. However, any overdose of this particular amino acid is very quickly excreted from the body in a natural way.
Glutamine is a vital amino acid. The additional intake of glutamine has a beneficial effect on the increase and maintenance of muscle mass, at times reduces pain in the muscles and speeds up recovery after intensive training.
Glutamine is involved in the formation of glutathione, one of the most powerful antioxidants in the human body.
When playing sports on a regular basis, everyday stresses, illnesses or injuries, glutamine is recommended.
Glutamine in foods
If we talk about animal sources, then glutamine is found in large quantities in chicken, beef, fish, dairy products and eggs.
Among the plant foods rich in glutamine, we see beets, beans, cabbage, spinach and parsley. Some free glutamine is found in vegetable juices and fermentation products such as miso.
Glutamine, without any doubt, is one of the most important and essential amino acids for the human body. Naturally, he will not be able to turn a thin athlete into Mr. Olympia in the blink of an eye, but it is glutamine that is an indispensable, effective and extremely important helper in achieving the results set by the athlete.