Glutamine is an amino acid that can be found in the muscles but can also be produced from other amino acids and can be found throughout the body. This amino acid, among other functions, is responsible for promoting and maintaining hypertrophy, improving athlete performance and recovery after physical exercise.
After intense physical exercise glutamine levels usually decrease, and supplementation of this amino acid can then be recommended. Glutamine supplementation is usually done by bodybuilding athletes with the goal of maintaining muscle mass and preventing infections, especially during the competition period.
Glutamine can be found in dietary supplements in the form of a free amino acid, which is called L-glutamine, or in the form of a peptide, in which glutamine is bound to other amino acids, and the glutamine peptide is almost 70% more absorbed than to L-glutamine. In addition, this amino acid can be found in several foods, such as meats, fish and eggs.
Benefits of taking Glutamine
Glutamine promotes muscle growth, but can also help in avoiding the loss of lean mass, improving performance during exercises and muscle recovery, glutamine has other benefits, such as:
- It can improve intestinal function, because it is a vital nutrient that may help it repairing it;
- Improves memory and concentration because it is an essential neurotransmitter in the brain;
- Helps treat diarrhea by balancing mucus production, which results in healthy bowel movements;
- Improves metabolism and cell detoxification;
- Limits sugar and alcohol cravings;
- Help to fight cancer;
- It improves the symptoms of diabetes;
- Balances acid-base balance during acidosis states;
- Promotes the body detoxification of nitrogen and ammonia;
- Helps in the nucleotides synthesis, because it is a nitrogen precursor;
- It strengthens the immune system by regulating the immune response of IgA, which is an important antibody that fights viruses and bacteria.
Glutamine supplementation is also recommended for people who are recovering from injuries, burns, treatment for cancer or surgeries as it can help speed healing and prevent infections.
How to take glutamine
The recommended daily amount of L-glutamine or Glutamine Peptide is 10 to 15 g for athletes, divided into 2 or 3 doses, and 20 to 40 g for other situations that should always be evaluated by the doctor. Glutamine can be consumed before exercising along with a fruit or before bed.
Glutamine is available in capsules and sachets, such as L-glutamine from Prozis, Essential Nutrition or Probiotics, for example, it can be found in powder form or in capsules and is sold in pharmacies and food supplement stores.
Consumption of more than 40 g of glutamine a day can cause nausea and abdominal pain, and it is important to see a nutritionist, so that they can advise you for the need to take glutamine in capsules, for example. In addition, diabetic people should see their physician so that it is indicated the best way to consume this amino acid.
Does glutamine make you put on weight?
When taken in the recommended amounts and according to the advice of the nutritionist or physician, glutamine does not make you put on weight. However, because it stimulates muscle mass gain, you can perceive weight gain, but it is due to the muscles.
However, when taken without indication or in an excessive and unruly manner, and without being accompanied by regular exercise, glutamine may favor the accumulation of fat in the body.
How to increase your muscle mass
To increase muscle mass you need to adopt healthy lifestyle habits. The practice of physical exercise on a regular basis is essential, and it is recommended that the exercises be performed intensively, preferably until you reach your muscles limit, so the exercises should be done slowly so that you feel the muscle movement completely. Check out some tips on how to gain muscle mass fast.
Associated with regular physical exercise, it is essential that you follow a strict diet to obtain your goal. Normally the diet for gaining muscle mass is rich in proteins, such as meat, eggs and legumes, for example, being important you be accompanied by a nutritionist.