All you need to know about glutamine – what is it and why take

Glutamine is one of the most popular nutritional supplements for training people, but how it works and what effect it has on the body? In this article you will find the answers to this and others. questions.

Key points

1. Glutamine is the most common amino acid in human the body, which is found in large quantities in the liver, intestines and the muscles. It is even used as a fuel source for food. some cells.
2. It makes no sense to use this amino acid when recruiting muscle masses.
3. It is a safe, cheap and even tasty amino acid with which You can experiment with your digestion, but it doesn’t will help increase your strengths.

From time to time, companies invest too much in development this nutritional supplement. Some kind of scientific data comes in, they sound unbelievable, and the result is a whole line of nutritional supplements. But a decade or two passes and new discoveries by scientists show that glutamine is not as effective as it seemed before. Reputation for this the sight of sports nutrition was hit about ten years ago, when its absolute inefficiency was proved. What they say recent research? Glutamine is rehabilitated, or is it still useless?

Let’s figure it out.

• What is glutamine?
• Why are glutamine supplements needed?
• What are the beneficial properties of glutamine?
  • Improves bowel health
  • Increases Physical Stamina
  • Who is useless supplement?
  • Glutamine and muscle growth
  • Reception for anxiety and depression
  • Glutamine and weight loss
  • Antioxidant
  • Carbohydrate Reduction
• Glutamine Dosage
• How fast will glutamine be seen?
• Side effects
• Summarize

What is glutamine?

Glutamine is one of the most common and important amino acids in human body with very diverse functions. Besides that it is found in large quantities in your muscle tissue, it is so It is actively used by the body as a source of energy. Some cells of the immune system as well as the intestines can use glutamine for nutrition.

No single amino acid can replace sugar, and glutamine can. In addition, it is used for production. gamma-aminobutyric acid (GABA) and glutamic acid, which, being the most important neurotransmitters, they play an important role in the work of our brain. And thanks to an increase in carbon dioxide, glutamine is also affects the acidity of the blood.

Thus, glutamine is a wide amino acid spectrum of application in our body, it can be very useful nutritional supplement to promote health.

Why are glutamine supplements needed?

First of all, such bioadditives are aimed at influencing muscle tissue (and their functionality), as well as on various sections of the digestive system. These three bodies are not only storage facilities, but also places where glutamine is directly used and disposed of. It makes sense – why not to put a plant for processing some kind of resource directly next to the repository of this resource. Do not forget about the immune system. Peyer’s patches that are located in the intestines along digestive tract, are places of accumulation of glutamine and partially determine the link between healthy digestion and immunity.

In general, glutamine is more commonly used for the following purposes:

1. Improving bowel health and alleviating the symptoms of some diseases (e.g., Crohn’s disease)
2. Muscle growth support
3. Increased physical stamina

Other rarer causes of use:

1. Carbohydrate Control
2. Weight Loss Support and Metabolism Acceleration
3. Reduce anxiety and help with depression.
4. Used as an antioxidant

So, the use of glutamine is most justified for maintaining a healthy digestive system as well as strengthening the muscles in which it is contained in large quantities.

Let’s take a closer look at all of the above and find out which there are reasonable reasons for additional admission glutamine and what causes are just rumors and speculation.

What are the beneficial properties of glutamine?

The benefits of taking glutamine in a healthy person are pretty limited, but some points may vary significantly if we we have some kind of ailment or, for example, the consequences of an injury in any from the organs.

Improves bowel health

The benefits of glutamine for the digestive system are very simple. is he accumulates in the intestines, which uses these reserves for regeneration of their cells. If the amount of glutamine is reduced – the intestines reduce the ability to recover. In normal in a normal healthy person, surface cells intestines literally flake apart. Given in which the volume of this process takes place, it becomes clear how important the process of timely regeneration of exfoliated cells.

This becomes especially important when there is some kind of an inflammatory process in the intestines – for example, Crohn’s disease, ulcerative colitis or intestines are damaged for other reasons, such like HIV when various negative symptoms can manifest even without diarrhea.

It should be noted that glutamine is still not a cure. According to studies, the clinical effect of the use of patients with Crohn’s disease exclusively glutamine in a dosage over 21 g daily, did not give a tangible improvement in health status. Known and other cases when the intestines were damaged by a negative effect, for example, chemotherapy. In this case, glutamine intake is significantly improved digestive system recovery, as in the case of relieve other inflammatory processes in the digestive tract.

Glutamine will be useful to those who have some form gastrointestinal upset, it can help relieve or weaken the course of these processes.

Increases Physical Stamina

Glutamine at first glance seems ineffective for high-intensity training. However, its action is similar to that of an amino acid like ornithine, which helps cleanse the blood from metabolic products. In the course of research, it was noted that glutamine helped lower blood ammonia, the concentration of which increased significantly within an hour after active training, as well as the anti-catabolic effect of glutamine on the muscles. The greatest effect was seen when using it in more soluble form of Alanylglutamine. When taken in dosages of 70 to 100 mg per kilogram of body weight, it has been observed that prolonged workouts are easier to carry (lasting more than an hour), which may help improve stamina in sports such as basketball, eg. This is a minor benefit, but it is.

Glutamine (like ornithine) has little effect directly to improve your strength and performance. However, the fact that it contributes to faster purification of blood from breakdown products allows you to exercise more diligently.

Who is useless supplement?

The main problem is revealed to us when we say that it is the most common amino acid in our body. Glutamine present in huge quantities in our body and without additional reception. It should be noted that this does not apply to people who have some kind of pathology, due to which the body does not gets the proper amount of this amino acid.

Glutamine and muscle growth

The most common reason for additional reception of this amino acids is that glutamine is believed to accelerate muscle growth. This idea stems from research on studying the effect of glutamine on the recovery rate of patients with third degree burns, as well as reducing muscle loss in during this treatment. Need to cancel that reason additional reception was based more on the principle – muscles are composed of glutamine, eat it as much as possible. Positive effect was fixed for patients with burns, for other types of injuries glutamine would also be justified if help is needed to speed up regeneration of some body tissues. Glutamine Level the body is strictly regulated, it can accumulate in the liver and digestive system, in muscles, and used in emergency cases, however, if your body receives an excess of glutamine, the body will not begin to build new muscle structures for its storage, the excess will be eliminated from your body by your excretory system. AT some types of diets, e.g. vegan glutamine is justified to make up for its lack of diet nutrition.

Taking the supplement does not help accelerate muscle growth in people, who eat balanced and have no metabolic problems. If you have an injury, glutamine will help you recover faster. affected tissue.

Reception for anxiety and depression

The relationship between glutamine supplementation neurological disorders such as anxiety and depression are more likely total associated with the work of glutamate. Glutamate is produced in the body from glutamine and is the most important stimulant neurotransmitter. It provides transmission of nerve impulses through special receptors – NMDA receptors. Excessive glutamate activity can cause anxiety and depression, including including alcohol withdrawal syndrome (hangover).

In order to allow the presence of antidepressant properties glutamine, you must first assume that with an additional dose it immediately enters the brain from the digestive system and somehow affects glutamate levels. But, unfortunately, this is not so. Glutamate seems to be such an important component of our the nervous system that the body protects its production from external factors – including how much glutamine goes into organism with food. There are studies that show that glutamine supplementation does not affect glutamate levels.

Glutamine supplementation does not affect glutamate levels. brain and, as a result, does not affect the course of depression or other anxious conditions.

Glutamine and weight loss

Many of you have heard the absurd idea lately that supplementing with glutamine can help with weight loss. AT studies to determine the effect of this amino acid for weight loss, it turned out one interesting fact. In persons suffering overweight revealed changes in the intestinal microflora, and specifically the substitution of one type of bacteria – firmicuts for another – bacteriitis. But the study didn’t say anything. the effect of glutamine on weight loss itself. I only found one study mentioned earlier related to change body composition is a study that was conducted on patients with third degree burns. But the speech in the study It was not about weight loss, but the restoration of affected areas body.

There are no studies proving the effect of glutamine intake on weight loss in healthy people.

Antioxidant

Glutamine could be considered a potential antioxidant in view of the presence in the body of a peptide associated with it. it glutathione is an antioxidant enzyme that consists of glutamine, paired with cysteine ​​and glycine, it is one of the most powerful antioxidants in the human body. However, studies have shown that supplementing with glutamine does not affect glutathione levels in healthy people. This, again, is not applies to some clinical cases – injuries or some forms of muscular dystrophy. The thing is that glutathione production in the body is inhibited, among other things, not glutamine deficiency, which is abundant in the body, and rather a cysteine ​​deficiency.

It is noticed that the level of glutathione in the body is affected by the intake Acetylcysteine.

Glutamine has no antioxidant properties and its additional admission does not affect the antioxidant defense of the body.

Carbohydrate Reduction

This property of glutamine simply has no evidence. This statement originates at least in the fact that amino acids have a slightly sweet taste, adding them, for example, to drinks during a low-carb diet may make it easier tolerate such a diet. But there is no reliable evidence. the fact that glutamine intake facilitates the transfer of diet and, moreover, that its reception leads to some significant results in weight loss.

To date, there are no studies proving that the reception glutamine can lower your cravings for carbohydrates.

Glutamine Dosage

It’s quite difficult to calculate the ideal dosage of glutamine, as it depends a lot on the composition of your body, your diet nutrition and other factors. However, researchers today call a figure from 70 to 100 mg per kilogram of body weight. On average, these dosages are as follows:

• From 4.9 gr. up to 7 gr. for a person weighing 70 kg.
• From 6 gr. up to 8.5 gr. for a person weighing 85 kg
• From 7 gr. up to 10 gr. for a person weighing 100 kg

The highest possible dosage of glutamine, which according research, guaranteed to be safe for the body – 21 g per day, divided into three doses of 7 g.

How fast will glutamine be seen?

Since glutamine is not a fast-acting supplement, its reception does not allow you to immediately feel any sharp changes. The only thing you will experience is a little joy. Glutamine, like glycine, has a slightly sweetish flavor. If you take it to facilitate the flow of various intestinal disorders, the result will most likely manifest itself within weeks in the form of reduced bloating, gas or pain.

Side effects

No side effects of glutamine have been identified. Surprisingly, studies report that there are no the negative effects of taking, which sometimes occur when taking other nutritional supplements – stomach pain, diarrhea, bloating, or something like that.

Summarize

Glutamine is a good nutritional supplement. If you have problems with digestion, try to take glutamine for at least months to understand what effect it will have on you personally. Not have too high hopes. This is just a step towards health. digestive system, expect nothing more from glutamine intake not worth it. Its effect on such physical parameters as stamina or muscle growth is very slight.