Knowledge of the fact that training alone is not enough to build a sporty, muscular figure is common. For many lovers of gyms, a proper diet is not enough, because nutrients from food are not enough to properly nourish muscles and tissues. Fortunately, on the market we will find supplements that will help us to achieve our dream results, affect the regeneration of the body and proper muscle development.
One of the most popular products for athletes with a proven track record is glutamine. What is this product, how should it be used, for whom is it intended and does the use of glutamine pose any risk to the athlete?
- 1 Glutamine – what is it?
- 2 The role of glutamine in the body
- 3 When do I have a glutamine deficiency?
- 4 Glutamine in food – where does it occur?
- 5 Glutamine in medicine
- 6 Dosage of glutamine
- 7 Use of glutamine – are there any side effects?
- 8 What kind of glutamine to choose?
- 9 Do you work out a lot? Help your performance with other sports supplements!
Glutamine – what is it?
L-Glutamine is one of the protein-building amino acids. It is classified as an endogenous amino acid, i.e. one that our body is able to produce on its own. And if we produce glutamine ourselves, why do we have to supply it as a supplement?
Most cells can synthesize glutamine. Amino acid is formed from glutamic acid with the participation of glutamate synthase, occurring in the largest amount in the lungs, muscles and fat tissue. The concentration of glutamine in these tissues is the highest, although the highest (as much as 60%) concentration is found in muscles.
In physically and mentally active people, independent synthesis of glutamine in the body may not be enough, which often leads to deficiency of glutamine. This is why supplements have been developed to supply this amino acid from the outside. Why is glutamine supplementation so important, especially for physically active people?
See also: 5 best muscle mass supplements – ranking
The role of glutamine in the body
Glutamine is an extremely active amino acid, which performs a number of different tasks in our body.
Glutamine functions in the human body:
- combines with nitrogen and delivers it to places where it is most needed, e.g. to synthesize other amino acids, amino sugars or urea;
- is involved in the creation of glutathione, which..:
→ It has an antioxidant function;
→ destroys free radicals;
→ Supports the regeneration of damaged proteins and lipids;
- takes part in the formation of gluconeogenesis – the formation of glucose, among others, from protein when there is an increased need for it;
- glutamine takes part in the production of energy, which makes it a perfect stimulus to act;
- supports the immune system;
- improves the functioning of the gastrointestinal tract;
- is involved in the transport of water;
- affects brain tissue.
When do I have a glutamine deficiency?
Studies have shown that the demand for glutamine is higher in certain situations. As an endogenous amino acid, glutamine is produced by the body itself, but sometimes the demand for it increases significantly. When does that happen?
Diseases and diseases
Some of our body disorders make us need more glutamine. This happens mainly in the case of..:
- increased metabolic stress;
- serious bodily injury;
- chronic stress;
- the use of glucocorticosteroids.
In the above mentioned situations glutamine becomes an exogenous amino acid, i.e. one that is required to be supplied from outside.
Systematic physical exercise
Intensive and prolonged physical activity reduces the synthesis of glutamine in the body, increases its uptake by the liver and immune system cells, which results in higher demand for this amino acid.
Intensive physical exercise is associated with metabolic stress, which is associated with diseases. Studies show that during increased physical activity, it may be necessary to supply 15-35 g of external glutamine to protect muscles, maintain intestinal integrity or improve nitrogen balance.
The traditional diet usually contains less than 10g of glutamine per day. Moreover, an athlete’s diet, which consists of a high protein and fat content with a low carbohydrate content, can cause glutamine deficiency in the body by up to 25% in muscles and plasma.
Check it out: Muscle mass diet – what to eat to make your muscles grow faster?
Glutamine in food – where does it occur?
In food products glutamine occurs in:
- whey protein derived from the milk of cows fed on grass;
- the wilderness;
Glutamine in medicine
Glutamine is used to support the treatment of certain diseases and illnesses. Research shows that this amino acid has a nourishing effect on the intestinal cells and prevents the destruction of the intestinal villi. In this way, it supports the therapy of digestive system diseases, especially ulcerative colitis.
Glutamine also helps to heal wounds. It participates in the proper functioning of the immune system, reducing the risk of infection.
Glutamine supplementation is also used in HIV virus carriers and AIDS patients. Glutamine may have a more beneficial effect on lymphocyte concentration and weight gain in patients.
Dosage of glutamine
On products of glutamine dietary supplements, the manufacturer usually gives a daily dose of 10g in two divided doses. In practice, however, the need for glutamine should be assessed individually, and people who exercise a lot and intensively can even take up approx. 40 g a day.
Use of glutamine – are there any side effects?
Glutamine as a dietary supplement is safe for the body. Of course, taking very high doses of amino acid does not make sense because it will not produce any results. In order to support treatment, doses of about 2-4 g are used to support wound healing and 20-40 g in patients with HIV and AIDS viruses.
Contraindications for the use of glutamine apply to people with kidney disease and diabetes. This does not mean that the product cannot be used at all, however, it is recommended to consult a physician in charge.
What kind of glutamine to choose?
The most popular form of glutamine available on the market is synthetic pure l-glutamine. Although the glutamine content of the peptide is only 30%, it is 100% absorbable.
In supplement stores you will also find n-acetyl-l-glutamine and glutamine precursors such as glutamic acid or alpha-ketoglutarate glutamine.
The most modern form of glutamine, obtained in chemical processes, is n-acetyl-l-glutamine. It is characterized by rapid absorption, and after reaching the cells it causes a rapid increase in the concentration of natural glutamine.
Do you work out a lot? Help your performance with other sports supplements!
As you can see, glutamine is a product that will certainly be useful for athletes, and its main properties relate to the proper functioning of our body.
For those who exercise a lot and want to improve their results in the gym, glutamine alone may not be enough. It is worthwhile to use supplements for athletes, which will help to improve endurance, efficiency, affect strength, and thus prove effective in gaining muscle mass. One of such products is Titanodrol – a supplement consisting of natural ingredients such as caffeine, taurine, chlorella or green barley, known for its stimulating and energizing properties.
It is a proven product, which has already been trusted by many athletes. It can be used as a dietary supplement, together with glutamine and protein supplements.
More information about Titanodrol can be found HERE!