L glutamine for what. Glutamine: what it is, positive effects, how to take it. The action of glutamine in conjunction with other sports nutrition drugs

When it comes to amino acids, glutamine will be central to the list. This biological substance is the most important amino acid that participates in anabolic processes and is the main building block not only of muscle cells, but also of other body tissues. Glutamine has the strongest effect on the human immune system.

What is this amino acid, what is L-glutamine for, the benefits and harms

This is one that is included in the protein molecule. Of course, in sports, the most important effect on the body will be its anabolic properties, but in addition to creating new cells, glutamine also contributes to:

• Improving mental processes.
• It is a powerful anti-catabolic agent.
• Promotes tissue regeneration.
• Affects the improvement of the digestion process.
• Reduces the effects of stress factors.
• Increases the synthesis of growth hormone.
• Participates in the detoxification process as an auxiliary synergist of other substances (toxins and heavy metal salts).
• Reduces the negative effect of ammonia and promotes its elimination.
• Removes the effect.
• Reduces the accumulation of fat cells, both under the skin and in the liver.

What foods contain glutamine

Glutamine is found in beef, chicken, fish, eggs, milk, cottage cheese, as well as cabbage, beets, beans, spinach, and parsley. Small amounts of glutamine are found in vegetables.

What do athletes need glutamine for?

In sports, this amino acid plays an important anabolic role, as well as energizing and inhibiting. This amino acid will be a topical supplement to the diet of athletes in all sports. Bodybuilders and weightlifters use glutamic acid in all stages of competition preparation. Take a supplement or solo, or in combination with other sports nutrition.

Glutamine is a powerful anabolic agent, as it directly participates in the synthesis of growth hormone, as well as protein in muscle tissue. The anti-catabolic effect is due to the obstacle to the destruction of protein structures. Muscles recover faster after intense training. Another powerful effect of glutamine is to block the action of cortisol in muscle cells, which is associated with protein breakdown.

The amino acid promotes the synthesis of glycogen in the muscles and thus provides the athlete with energy during the training process and after training.

It is topical to use glutamine post-workout to minimize the catabolic effect.

Side effects of the amino acid glutamine

If the dose of glutamine is not exceeded, side effects do not appear. If you consume glutamine in excess of the dose, indigestion, acute diarrhea, and dryness of the oral mucosa are possible.

Contraindications

Glutamic acid should be taken with caution by people who do not play sports or heavy physical activity, since glutamine is not consumed in their body and there is a high probability that the amino acid is in excess. Therefore, the use of supplements with this substance can cause an overdose and is pointless. Glutamine is also contraindicated for those who have kidney problems, anemic patients, and people with increased excitability.

Effects of L-Glutamine on Weight Loss

Glutamine is able to reduce the accumulation of fat cells in the body, as well as provide energy to the athlete during the entire workout, thereby increasing performance and, accordingly, increasing training efficiency. Thus, a person has more strength to burn calories. Glutamine can be combined with and to produce powerful anabolic effects.

How to take glutamine in bodybuilding

Since glutamine is completely harmless, the amount can vary widely. Recommended Glutamine Doseto be consumed before and after training is 15 grams. This amount is enough to reduce the effects of stress and create a powerful anabolic effect. This dosage allows you to save the required amount of glycogen.

What sports diet can you combine L-glutamine with?

This amino acid can be taken with any other supplement sports nutrition... Glutamine is one of the most common ingredients in various supplements. It is found in amino acid complexes and post-workout complexes.

Top 3 L-Glutamine Producers

1. L-Glutamine by MyProtein Is a first-class product from an English manufacturer that cares about its consumers, because their products even pay attention to packaging. One serving contains 5 grams of glutamine. The manufacturer recommends mixing the amino acid with 150 grams of water. The supplement should be taken before and after training, and anytime on rest days.

1. 100% L-Glutamine by Biotech Is another high quality product in powder form from an American sports nutrition company based in Europe. The recommended dose of glutamine is 5 grams. You need to take the supplement before and after training, one teaspoon at a time.

1. L-Glutamine Mega Caps by Olimp - relatively inexpensive glutamine from a manufacturer that has proven itself well since the inception of the brand. It is encapsulated glutamic acid and should be taken one capsule (1400 mg) after training and before bed.

Conclusion

So, glutamine is an amino acid that is found in the body in large quantities, however, athletes, due to the highest losses of amino acids, need constant additional nutrition. That is why glutamic acid is almost the basic ingredient in various sports supplements. With the optimal amount of amino acids, the athlete receives energy, strengthens the immune system and builds powerful muscles! The main thing when taking sports nutrition is not to exceed the dose of glutamine and to analyze the amount of this amino acid obtained from other supplements and food.

In the bodybuilding and fitness industry, there are several categories of supplements that are categorized according to potency and importance. Protein, creatine, BCAA, all of this is deservedly included in the list of essential sports nutrition for athletes of any level. There is chaos among the minor supplements that are optional but can provide improved training efficiency and speed of progression. Manufacturers manipulate this by delivering high sales levels for a variety of supplements while the ones that are really worthwhile are overlooked.

A prime example is L Glutamine, an amino acid that can provide good support in all sports, but is most often lost over other supplements. In this article, we'll take a look at how glutamine can be beneficial for athletes and why it should be included in your sports nutrition list.

What is Glutamine

Let's start with the most basic - theory. Glutamine is a conditionally essential amino acid that is found in protein. According to research, muscle tissue consists of about 60-66% of it, that is, at least most of your muscles is glutamine. For this reason, it is called the most abundant amino acid. Glutamine supplementation in sports supplements has often been criticized, although in fact the experience of professional athletes, numerous reviews of athletes and a number of studies prove its effectiveness. It is important to understand that L-Glutamine is found in many foods and most people are not deficient. Otherwise, for those who do not eat enough protein foods and vegetables, the amino acid deficiency can result in serious health problems. Glutamine is found in animal products:

• meat (beef, chicken, etc.);
• chicken eggs;
• fish;
• dairy products.

Among the sources of plant origin, it is worth highlighting:

• cabbage (almost all types);
• legumes;
• greens (shapinat, parsley, etc.);
• beet.

When you eat these foods, you will receive a sufficient dosage of glutamine, therefore an additional intake of the amino acid will only be necessary in some cases. It is also worth paying attention to BCAA complexes, which include glutamine. In this case, its effect, in combination with essential amino acids, will be more pronounced, which will allow you to get more benefits. For example, it can significantly reduce muscle catabolism and speed up recovery.

Glutamine properties

It is important to understand not only what foods contain this amino acid, but what glutamine is needed for and what advantages it can give athletes in sports. Among the most basic properties, it is necessary to highlight:

• necessary to strengthen immunity;
• protects muscles from destruction (by reducing cortisol levels);
• accelerates muscle recovery after physical exertion, also prevents overtraining;
• acts as a source of energy (along with glucose);
• participates in protein synthesis in muscles.

How to take L-Glutamine

It should be noted right away that the amino acid is effective only in the L-form, so you should always look at the composition of the supplement. The same goes for other amino acids, especially BCAA. Initially, it is worth considering that you need to take glutamine in powder or any other form only in two cases:

• after training;
• before bedtime.

At any other time, this supplement will be completely ineffective and will give nothing. Firstly, post-workout intake allows you to quickly restore energy levels, and secondly, it will reduce the production of cortisol, which is extremely important after physical activity. Simply put, due to the anti-catabolic effect, the process of muscle growth will start much faster, which will have a positive effect on the overall level of progression. Based on this, it can be noted that glutamine indirectly increases the growth of dry muscle mass, but does not have a direct effect. Regarding dosages, the optimal amount of the daily requirement is 4-8 grams of the substance. In the case of a single dose, a 4-5 gram serving should be drunk immediately after training or before bed. You can also drink 4 grams on training days after training and before bed. On the days between workouts - only 4 g before bed.

It is important not to exceed the daily allowance, as this will not give any improvement, but it can cause side effects.

Of course, this amino acid has no contraindications, since it is found in many foods and is completely natural. But the most obvious reaction to a one-time intake of a large amount of a substance (over 15 grams) will be digestive upset.https: //youtu.be/ML3b70nKFSI

How to choose an additive

Let's briefly touch on the topic of choosing an additive. Almost every manufacturer makes glutamine, so it's hard to find really profitable options. Among the primary criteria that are worth paying attention to are:

• price;
• manufacturer (top brands should be preferred, since they are a certain guarantee of the quality of the additive);
• dosage.

Often athletes buy glutamine just for immunity, which is especially important in the autumn-winter period, so in this case, any manufacturer is suitable, whose supplement will be more cost-effective. If you are consuming an amino acid to improve recovery and training efficiency, it is very important to consider the amount of substance per serving. For example, some companies may have 2 g of glutamine in their supplement per serving, while others may have 5. The second package will be slightly more expensive than the first, although in fact, the amount of substance in the can will be almost double.

For example, if you buy BCAA with glutamine, the amino acid dosage should be 4-5 grams. In cases where the manufacturer adds only 1-2 g of glutamine to 4–5 g of leucine, isoleucine and valine, this amount will have no effect. If you take the supplement separately, then make the minimum calculations for the number of servings, substance and cost of packaging, this will allow you to find the most profitable options. It is also worth considering that if you take glutamine at a pharmacy, then most often it will be therapeutic dosages, moreover, for a rather high cost, because this option is the least preferable for sports.

There is no difference when it comes to form. Practice shows that powder forms are always more advantageous in price, because at higher dosages, a portion is cheaper than capsules. Nevertheless, in this regard, the main criterion will be exclusively personal preferences and all forms are equal to each other.

The only exception is liquid glutamine, which some manufacturers use. It does not make much sense, because such an option is always more expensive than other types, but at the same time it does not give any advantage either in efficiency or in ease of use.

Conclusion

In general, the benefits and harms of glutamine (in large doses) are detailed in many studies. There is even a fair amount of criticism that this supplement is useless, and this amino acid has received special attention among professional athletes who usually do not fall for advertising, empty marketing promises or other misinformation. This makes it clear that L-Glutamine is important and can provide many benefits, especially for those who train at full strength and want maximum results. It is also perfect for those who train more than 3 times a week or are trying to prepare for a professional sports career. For average amateurs who go to the gym 3 times a week and work out more to stay fit and healthy, additional glutamine will do little. However, if all basic supplements (protein, creatine, BCAA, vitamins and omega-3) are available , and the financial issue is not the main one, the purchase of glutamine will be justified (only if it is not in the BCAA). https://youtu.be/uvm3q9PENKo This amino acid will be mandatory for those sports where performance is a priority. For example, for cycling, crossfit, athletics, weightlifting, professional running, all disciplines, taking glutamine can be very beneficial. If the main task is the usual increase in muscle mass in the gym, then it is better to limit yourself to regular protein, since in one serving whey protein both BCAA and glutamine are contained in sufficient quantities.

Active exercise forces the body to quickly process amino acids for muscle recovery. Most of these elements are produced in human organs, for example, in the liver, as well as in muscles. About 3/5 amino acids are glutamine, the bulk of which is produced in the human body. Glutamine vital for the body, since the correct functioning of all systems depends on it. During heavy workouts, an increased dose of it in the form of a dietary supplement to the main diet will not hurt.

A physically developed body has been considered the standard of beauty since ancient times. But only modern serious research has made it possible to understand the chemical processes and changes in the body during exercise. In the 1980s, scientists discovered that the rate of protein production depended on glutamine levels. It is believed that L-Glutamine is synthesized as a result of reactions of certain amino acids, in particular, with branched-chain molecules (). Scientists have come to the conclusion that the process of muscle growth is directly dependent on the body's receipt of glutamine. This confirms the importance of having the right amount of amino acids during exercise. It is advised during such periods of time to consume more high-quality food, valuable proteins, which become the basis for the excretion of amino acids by the body. In addition, glutamine can enter the body directly as an L-form amino acid. The more free glutamine in the blood tissues, the higher the rate of increase in muscle cells.

During strong loads, reactions of interaction of molecules occur in the muscles, for the effective passage of which nitrogen is required. This element is necessary for the further development of muscles and the maintenance of the whole organism in working capacity. Glutamine is absorbed by muscle tissues, then nitrogen atoms begin to interact with enzymes. As a result of new compounds, nitrogen-saturated molecules appear. For athletes, nitrogen intake during vigorous workouts is vital to maintain proper functioning of all body systems, creating the right conditions for the rapid recovery of damaged tissues and muscle growth.

• most of the nitrogen (35%) gets into the muscles thanks to glutamine;
• it is used not only to strengthen the body, but also to treat alcoholism, as it reduces the craving for alcohol;
• glutamic acid is a completely different substance, but after certain reactions it turns into glutamine;
• only 2 g of the substance taken, entering the body as an additive to the diet, multiplies the effectiveness by 4 times, which has a positive effect on fat metabolism and makes muscle tissue increase;
• glutamine neutralizes the effects of ammonia on muscles. Ammonia is known to be very toxic to muscle tissue. Glutamine, possessing 2 times more nitrogen atoms than amino acids, removes ammonia from the body's molecules;
• glutamine is broken down in the liver and converted to glucose, which increases muscle glycogen levels.

The strong need for glutamine is a result of metabolic stress in the muscles, which causes heavy lifting. The effect of this element on the body has been well studied in medicine - glutamine is administered to patients at times when their body is in a catabolic state due to severe stress... This is necessary, since the body urgently extracts glutamine from muscle tissues to maintain life support, which in turn can cause the loss of the latter. Without food additives A similar condition would be for any bodybuilder who suddenly starts lifting super-heavy equipment without adequate nutrition.

The effect of glutamine on body processes looks like this:

• decrease in the intensity of catabolic processes;
• increasing the body's resistance;
• an increase in the amount of glycogen and growth hormone;
• balancing the Ph level;

Strength load causes the active release of cortisol, as a result of which glutamine is broken down and disappeared in the muscles and liver. There is also a strong expenditure of energy due to the processing of carbohydrates. As a result, the level of glycogen in blood tissues drops below normal levels. The body tries to replenish stores through glycogenesis - to support the reaction, glutamine is converted to carbohydrates in the liver.

Stress is known to cause burning sensation in the muscles. The appearance of unpleasant feelings is associated with the release of lactic acid, as a derivative of anaerobic metabolism. To normalize the state, the body needs to control the pH-balance. For this, all available glutamine reserves are used.

With all the above processes, the human body with a calm lifestyle can cope on its own. Athletes need to use supplements, including glutamine, so as not to harm their immune system.

How to Replenish Glutamine

A valuable natural source of glutamine is protein-rich foods: legumes, dairy, fish, meat, eggs. During training, their increased consumption is simply necessary. But the amount of glutamine normal for protein synthesis is easier to obtain by taking it additionally. This statement is based on the fact that glutamine in its "natural" form is destroyed during cooking. Also, about 2/5 breaks down in the stomach and intestinal tract during digestion to replace microflora cells. The best sources of glutamine are foods that do not require cooking: spinach, parsley, and others.

Is the harmful effect of the drug possible?

The appearance of undesirable processes in the body was not observed in laboratory conditions, even at higher dosages.

Proper use of L-Glutamine

There are no strict restrictions like these. During training, the body feels an acute shortage of glutamine, so it is better not to save money by reducing the dosage. Not eating enough will simply not provide any tangible benefit. It should be taken with water or juice (2 teaspoons or 10 g per one glass of liquid) regularly twice a day: in the morning on an empty stomach and before going to sleep in the evening. Also additionally before and after sports. It is important to remember that this supplement does not replace, but only supplements the nutritionally valuable diet. Also, to preserve your health, you need to monitor the storage conditions of the product, put the packaging in a dry place. Otherwise, glutamine will break down into ammonia and pyroglutamic acid, which are of no use to the body.

Glutamine (2-aminopentanamide-5-ovic acid) is one of the most important aminocarboxylic acids and the most abundant in the human body. It is one of the most popular and practically harmless supplements among weightlifters and athletes, because it is often recommended for gaining muscle mass, not only in bodybuilding. It also prevents the development of irritable bowel syndrome and muscle loss in bedridden patients, and also strengthens the immune system.

Glutamine is a conditionally essential amino acid found in protein and essential for effective muscle growth and immune system support, and is used as

• building blocks for protein;
• as a fuel source for the cells that line the intestinal wall;
• fuel for immune cells such as macrophages;
• prevents the use of other amino acids as an energy source.

This amino acid is quite common in the human body, which only confirms its importance.

In its pure form, the human body uses it in the form of L-glutamine.

It is not irreplaceable, but it is considered conditionally replaceable. The body of a healthy person produces it in fairly large quantities. However, due to stress, stress, against the background of a decrease in immunity and injuries, some body functions begin to use gutamic acid in large quantities, which leads to the need to receive it additionally from food and dietary supplements.

70% of the total amount produced by the body aminocarbic acid used by skeletal muscles.

In addition to them, L-glutamine is used by the kidneys, liver and small intestine.

It is very important for the functioning of the immune system and for the control of nitrogen levels in the body. Glutamine accounts for about 60% of all amino acids in bones, making it an excellent supplement to sports nutrition for bodybuilders and hobbyists. gyms.

Benefits of Glutamine for the Gut

1. Is fuel for intestinal cell growth and digestive functions

Glutamine is one of the three main fuel sources (the other two are glutamate and aspartate) for cells in the small intestine. It is essential for cell formation and growth in the small intestine, and it also helps in the absorption and transport of nutrients.

2. Prevents and Treats Irritable Bowel Syndrome

Irritable bowel syndrome (intestinal permeability) is caused by various factors such as stress, radiation exposure and chemotherapy. In these and other cases, this amino acid gives only a positive result.

In one experiment, rats were exposed to radiation. Some of them took drugs with 2-aminopentanamide-5-oic acid, which allowed to reduce or prevent intestinal permeability and the amount of bleeding.

Heat and oxidative stress from exercise thin the lining of the intestines and cause irritable bowel syndrome.

Athletes who ran 60 minutes on a treadmill and took l-glutamine capsules had minimal gut and leaky problems compared with the placebo group.

Breast cancer patients who took glutamic acid medications 12 days prior to chemotherapy experienced significant improvements in irritable bowel syndrome symptoms during the procedure.

3. Improves bowel permeability

L-glutamine improves bowel permeability in patients after stomach surgery, including removal of part of it. Positive results were achieved when taking 3 grams of glutamine within 12 days after surgery.

Strengthens the immune system and speeds up the healing process

Immune cells such as lymphocytes, macrophages, and neutrophils require glutamic acid. Having it around these cells allows the white blood cells to grow.

Injury, infection, treatment cancer and surgery weaken the immune system and deplete the body's glutamine stores. Therefore, taking additional capsules with it helps to speed up the recovery process.

4. Supports immunity to fight infections

It is able to increase the levels of B and T lymphocytes in patients with systemic inflammatory response syndrome (a serious and life-threatening body response to injury, infection or burns). Capsules with 2-aminopentanamide-5-oic acid reduced inflammation and accelerated recovery in 30 patients with systemic inflammatory response syndrome.

In 22 patients, l-glutamine increased the level of T lymphocytes, the cells that fight bacterial invasion, after colorectal surgery.

In another study, 45 post-bone marrow transplant patients who took the supplement there was a decrease in the number of infectious diseases by almost half.

A study of 68 underweight infants found that the incidence of sepsis (a life-threatening condition in which the body damages its own tissues in response to infection) and bacteremia ( bacterial infection blood) was 11% in patients who were given glutamine, compared with 30% who did not.

5. Promotes wound healing

It supplies the cells needed for wound healing (macrophages, lymphocytes and connective tissue) with energy.

When injured, tissues and immune cells surround the wound more quickly with sufficient glutamine in the body. In rats, the level of 2-aminopentanamide-5-oic acid decreased by 50% 5 days after injury.

Reducing the concentration of this amino acid stimulates muscle cells to produce more glutamine for wound healing and other processes.

6. Reduces side effects after chemotherapy

Patients receiving chemoradiotherapy for head and neck cancer usually develop mucositis (inflammation of the mucous membranes) in the mouth, larynx, and pharynx. This causes unbearable pain and discomfort.

When patients took l-glutamine, the severity of mucositis decreased along with pain.

Rats that were given glutamic acid supplements lost less weight when the stomach was irradiated.

However, cancer cells use this amino acid for fuel, which is why l-glutamine is often contraindicated in patients with cancer.

In any case, consult your healthcare professional before using supplements.

7. Helps to recover from surgery

Surgery reduces the amount of 2-aminopentanamide-5-oic acid in muscles and decreases protein synthesis in them.

Patients who have undergone abdominal surgery who correctly took this aminocarbic acidlost less glutamine in their muscles compared to those who didn't. Moreover, protein synthesis remained unchanged, while in the group without supplementation, it decreased.

Daily intake a week before stomach surgery improved liver function and increased antioxidant levels during recovery.

Moreover, the healing process was many times faster when taking supplements with this amino acid.

8. Increases the amount of nitrogen in the body if its amount is reduced

Infections, surgery, radiation exposure, and chemotherapy all reduce nitrogen in the body by breaking down proteins. Patients who have undergone bone marrow transplants and receive glutamine are less likely to get sick and recover faster because more nitrogen is retained in the body.

The same positive dynamics is observed in patients who underwent stomach surgery.

9. Prevents Decreased Branched Chain Amino Acids (BCAA) Levels

After injury or excessive stress on the muscles, the level of l-glutamine in the body decreases. Glucocorticoids cause muscle wasting in healthy people, which also lowers l-glutamine levels.

One study found that glucocorticoid treatment lowers glutamine levels in the body 24 hours after ingestion.

And this leads to a decrease in the number of branched-chain amino acids. Leucine decreased by 23%, valine by 27%, and isoleucine by 33%. Increased oxidation of leucine was directly associated with a decrease in glutamine.

Branched-chain amino acids are essential and a deficiency leads to decreased protein synthesis.

One study showed that maintaining blood levels of this amino acid decreased leucine oxidation in adults, children and infants, and in dogs with muscular dystrophy.

L-glutamine and exercise

10. Necessary for long and intense training

Why do athletes need glutamine? Exercise is a stress on the body that weakens the immune system for several hours after training. As a result, many avid athletes often get colds after long and grueling exercise.

Short workouts (up to 1 hour) do not decrease the level of 2-aminopentanamide-5-oic acid in the blood, but, on the contrary, even increase it slightly. This is due to the fact that glutamate is converted to l-glutamine.

But during long workouts (more than 3 hours), the level of this amino acid decreases steadily and remains at this level even after 4.5 hours after training. This is because the liver uses 2-aminopentanamide-5-ovic acid to make glucose, more protein, and neutralize the acidity caused by the increase in carbon dioxide.

Frequent overtraining leads to a constant lack of this amino acid, which in turn causes a feeling of constant fatigue and lack of strength.

Taking glutamine powder has been shown to affect the post-workout immune system by boosting it. The only exceptions are extreme endurance exercises, such as when preparing for a marathon. Just 5 grams of this amino acid two hours before a race significantly reduces the risk of colds by next week.

11. Used to gain muscle mass

Glutamine is used by many weightlifters to support muscle building and reduce pain. However, studies have failed to fully explain how this works.

Capsules with 2-aminopentanamide-5-oic acid increase its concentration in the blood, while l glutamine in the muscles remains unchanged. However, the simultaneous intake of this glutamine with glucose reduces the amount of the former in muscle cells.

Taking supplements in large doses of 3-6 grams does not significantly affect:

• Exercise efficiency;
• Acid neutralization;
• Maintaining the immune system (with the exception of preparation for a marathon race);
• Pain after training;
• Body fat mass.

However, there is research supporting the use of glutamine supplements along with other sports nutrition (such as BCAAs and) and exercise. However, these effects were not seen with glutamine alone.

Does glutamine reduce post-workout pain?

A high dose of glutamine (0.3 g / kg body weight or 18 grams for a 60 kg person) increases leg muscle strength and reduces post-workout pain.

This effect was more pronounced in men than in women. However, in another study, l-glutamine supplementation at 0.9 g / kg bw did not significantly affect muscle strength or pain relief after squats and bench presses in young adults aged 18-23.

Glutamine and growth hormone

Growth hormone quadruples 90 minutes after ingestion of 2 g L-glutamine. When moderate / high intensity exercise was performed for one hour, growth hormone increased 20-fold.

L-Glutamine and Post-Workout Recovery

Adding 8 grams of glutamine to 61 grams of glucose syrup helps your muscles replenish their glycogen reserves faster than just glucose syrup. Although the mechanism of this action is not fully understood and there is no scientific evidence.

Other benefits of glutamine

12. Protects against stress

Heat shock proteins (HSPs) are a group of proteins that are released in response to cellular stress and help protect other proteins from damage or repair already damaged ones. They are an integral part of the body's response to stress and are found in virtually all living organisms.

Animal studies have shown that glutamine increased the amount of key heat shock proteins severalfold.

In trauma patients, the mortality rate decreased if the amount of HSP was above normal.

And in critically ill patients, a sufficient amount of heat shock proteins contributed to the improvement of the current state several times.

Moreover, the time spent in hospital for patients who took capsules with glutamine was reduced by up to several days.

13. Glutamine Protects the Heart During Heart Attacks and Surgery

Cardiac surgery often results in injury to the heart muscle called ischemia / reperfusion. Ischemia is due to low oxygen levels, while reperfusion is the return of oxygen after a critical decrease.

Such damage results in increased levels of troponin I, creatine kinase-MB, and myoglobin. Increased levels of these proteins have been associated with an increased risk of death and frequent illness.

One study found that in patients who took glutamine, troponin I and creatine kinase-MB levels decreased at 24 and 48 hours, respectively. Myoglobin decreased only after 24 hours. In addition, less damage to the heart muscle and less complications after surgery were observed.

In addition, the contractile function of the heart cells was restored in all cells fed with glutamine, while without it, none of the cells were able to restore this function.

14. Prevents the development of non-alcoholic fatty liver disease

Rats that were not fed glutamine during the meal had more liver fat (hepatic steatosis).

The rats given glutamine had 47% less fat. Their livers were also 12% lighter, most likely due to a decrease in fat.

Other studies have shown that l-glutamine reduces the absorption of fat by the liver.

What should you consider when taking supplements?

Glutamine is often prescribed for stress and trauma, as its amount drops sharply during this time. This helps to prevent the breakdown of proteins in the muscles, that is, it has an anti-catabolic effect.

Keep in mind that it is an unstable molecule and does not break down completely in liquids, which makes it less effective when taken with supplements.

To address this problem, other amino acids (alanine or glycine) are often added to sports nutrition or capsules to create dipeptides (two linked amino acids), which improves glutamine stability without side effects.

Side effects

1. Supplementation with glutamine interferes with the absorption and transport of other amino acids

Often, different amino acids compete with each other for the transport of nutrients to tissues or for their absorption by the intestines and kidneys. 2-aminopentanamide-5-ovic acid can increase the concentration of this amino acid so much that it interferes with the normal functioning of other amino acids.

2. Reduces the production of glutamine by the body

Due to artificial additives, the production of its own l glutamine is reduced. This causes the body to create more harmful molecules like glutamate and ammonia.

3. Reduces the process of cleansing the body from ammonia

Glutamine supplements reduce the body's ability to utilize harmful molecules such as ammonia.This causes ammonia to be transported more slowly between tissues.

4. Stopping supplementation with this amino acid causes side effects

Long-term supplementation decreases the production of its own amino acid. When supplementation is stopped, the body is unable to produce enough, causing side effects such as increased nitrogen levels, for example.

5. Other side effects

These side effects have not been scientifically or empirically confirmed, but scientists have traced a link between supplementation and the following undesirable effects:

• Weakening of immunity;
• Cancer risk
• Tumor growth;
• An increase in the concentration of other amino acids in the blood, which increases acidity.

Glutamine and cancer

Cancer cells feed on glutamine. They need him to survive.

This is why supplementation with 2-aminopentanamide-5-oic acid is often contraindicated in cancer patients. It is best used to maintain overall health and to help the body recover from injuries, surgeries or cancers. However, some doctors still believe it is beneficial for cancer patients.

Therefore, you should consult your healthcare professional before taking supplements with this amino acid during cancer treatment.

Contraindications for taking glutamine and interactions with other medications

There are times when a patient cannot take drugs orally, then nutrients, including l glutamine, are injected through a special tube or intravenously.

This amino acid, its effectiveness and possible side effects are not well understood, so it is difficult to talk about interactions with other supplements or medications.

But sometimes supplements does more harm than good. There was only one case of an inadequate reaction of the body to 2-aminopentanamide-5-ovic acid, which was used in the treatment of colon carcinoma togetherwith irinotecan / 5-fluorouracil. This is worth paying attention to when treating this disease.

When taking amino acids in combination with omega-3 fatty acid, the effectiveness of the former decreased. L-glutamine and fatty acids have the same effect during chemotherapy, however, their combined use led to a worsening of the patient's condition. Therefore, it is recommended to take one or the other.

In any case, you should consult your doctor before taking supplements.

How to use

The dosage for one dose of glutamine is 5 g, this will be enough for muscle recovery. However, visible results can be achieved with the intake of less than 5 g, as was shown by the example of the study of the systemic inflammatory response syndrome. Only 1 gram of the supplement was enough for treatment.

Should you take the amino acid glutamine? If so, how much and with what? Let's analyze a number of studies to answer these questions.

Athletes are divided over glutamine. Some talk about its benefits for muscle growth, while others consider it useless. Let's analyze the scientific facts to find out what glutamine really is and how to take it.

What is Glutamine?

Glutamine is the most abundant amino acid found in animals. It can be found in muscle tissue, plasma, and almost all animal foods. On average, glutamine makes up 5% of all amino acids in meat, dairy products, and eggs. It seems that this is not so much, nevertheless, glutamine is important for many physiological processes.

Note that important does not mean irreplaceable. Glutamine is a conditionally essential amino acid. This means that under normal conditions the human body synthesizes glutamine, but it is not enough to meet the daily requirement, especially in cases of stress.

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The biological role of glutamine

Glutamine is synthesized in the human body when the nonessential amino acid glutamate (glutamic acid) is broken down into parts, each of which combines with a nitrogen-containing ammonia molecule. In other words, glutamine is a nitrogen sponge that absorbs and detoxifies ammonia, and then transports it in a non-toxic form to tissues, where nitrogen is used for cell growth, regeneration, and other biochemical processes. About 30–35% of the nitrogen obtained from the breakdown of amino acids is transported throughout the body in the form of glutamine.

About 70% of glutamine is synthesized in skeletal muscle, from where it travels to the small intestine, kidneys and leukocytes.

The intensity of synthesis and the amount of glutamine in the body decreases during pregnancy, illness, diets, growth and development, stress. In these cases, the use of glutamine as a dietary supplement is appropriate and desirable.

The benefits of glutamine for the body

Glutamine, like other alpha amino acids, regulates the synthesis and breakdown of protein molecules. In addition, it affects the exchange of amino acids, the formation of glucose, the transport of water and the transmission of nerve impulses, supports the barrier function gastrointestinal tract and immunity.

The kidneys are the main consumer of glutamine. They use ammonia molecules that are released from the breakdown of glutamine to maintain the body's acid-base balance. Wherever there is ammonia, there is glutamine. Increased training and a high protein diet upset the acid-base balance, and the kidneys need more glutamine to restore it. Studies have found that after just four days of a high-protein and high-fat diet, plasma and muscle glutamine levels dropped by 25%.

If the body does not have time to synthesize a sufficient amount of glutamine, then a deficiency occurs, which manifests itself in muscle depletion, loss of strength and increased susceptibility to infections.

To avoid this, it is important to know how to drink glutamine.

Effects of glutamine on performance and fitness

In case of slight dehydration of the body, the use of glutamine in combination with electrolyte drinks and glucose increases physical performance, restores water and electrolyte balance. What's more, taking glutamine leads to increased secretion of growth hormone during grueling exercise.

An increase in extracellular glutamine concentration also activates the mTOR signaling mechanism responsible for muscle growth. However, glutamine will be most beneficial if additional conditions are met. For example, in the presence of other amino acids, in particular leucine, and sufficient cellular hydration.

In one study, a group of bodybuilding athletes took 4 grams of glutamine daily for 8 weeks in combination with creatine on a loading and maintenance schedule. As a result, they gained more lean muscle mass than athletes who took creatine alone.

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What types of glutamine are there?

In addition to dosage, when choosing a glutamine-containing sports supplement pay attention to the transport system. If you are purchasing powder, capsules, or tablets, the free form of L-glutamine will work best. That being said, keep in mind that L-glutamine is unstable and avoid ready-made drinks or protein bars that contain it.

If you still prefer protein shakes or bars, then look for glutamine in the form of peptide molecules in their composition. It can be referred to as L-alanyl-L-glutamine, glycyl-L-glutamine hydrate, or glutamine peptides. Such compounds are 65–70% glutamine. That is, for every 10 grams of glutamine peptide, there are 6.5-7 grams of glutamine. Keep this in mind when deciding how to take glutamine.

In whatever form you take glutamine, up to 90% of the dose is inactivated during the first pass. Only a small part of glutamine bypasses the hepatic barrier and is absorbed by cells; the rest is eliminated by enterocytes and immune cells in the intestine.

Avoid sports nutrition containing N-acetyl-L-glutamine (not to be confused with N-acetyl glucosamine) or alpha-ketoisocaproyl glutamine (also known as aKIC-glutamine). These compounds may be stable, but research suggests that they represent a poor transport system for glutamine and are not beneficial.

What to combine glutamine with

Take glutamine with sodium and other electrolytes. Glutamine is transported by sodium-dependent mechanisms; moreover, this combination increases cell volume, improves the absorption of water and minerals. In turn, hydration promotes muscle hypertrophy, so taking glutamine with calcium helps to increase endurance and muscle growth. In contrast, dehydration inhibits the mTOR signaling mechanism responsible for muscle growth.

Consider Other Substances That Are Suitable for Combining with Glutamine

BCAA

Tandem glutamine with BCAAs improves muscle growth and endurance for two reasons. First, the concentration of nitrogenous compounds, and hence glutamine, in the blood directly affects the exchange of BCAA. Second, extracellular glutamine activates the mTOR signaling mechanism only in the presence of amino acids, primarily leucine.

Citrulline

Glutamine transfers citrulline between tissues, which is necessary for the synthesis of arginine and nitric oxide. The combined intake of glutamine with citrulline increases the ability of the latter to synthesize nitric oxide, as a result of which more oxygen and nutrients are supplied to skeletal muscles. And these are prerequisites for high-quality muscle recovery and growth.

Alpha ketoglutarate (aKG)

Like glutamine, alpha ketoglurate is a breakdown product of glutamate. Depending on the dosage, this compound can slow down the breakdown of glutamine, activate the mTOR signaling mechanism and the powerful antioxidant glutathione.

Glucose or N-Acetylglucosamine (NAG)

Lack of glucose negatively affects the absorption of glutamine, growth and cell viability. Supplementation with NAG is especially beneficial for athletes on a low-carb diet. It restores the absorption and metabolism of glutamine, which stimulates cell regeneration and growth.

How to take glutamine

Let's start the instructions with a reminder that when taken orally, glutamine is absorbed by only 30%. Therefore, the daily dose should be high - at least 20-30 grams. It needs to be broken down into small portions to increase and maintain plasma glutamine levels. It is preferable to take glutamine with carbohydrate-rich foods.