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

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

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

This is one of the ones that is included in the protein molecule. Of course, in sports, its anabolic properties will be the most important effect on the body, 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 salts of heavy metals).
• Reduces the negative effects of ammonia and promotes its excretion.
• 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, parsley. A small amount of glutamine is found in vegetables.

Why Do Athletes Need Glutamine?

In sports, this amino acid plays an important anabolic role, and is also an energy booster and prevents. This amino acid will be an actual supplement to the diet of athletes of any kind of sports. Bodybuilders and weightlifters use glutamic acid at all stages of competition preparation. Take the supplement either solo or in combination with other sports nutrition.

Glutamine is a powerful anabolic agent, as it is directly involved in the synthesis of growth hormone, as well as protein in muscle tissue. The anti-catabolic effect is due to the obstruction of the destruction of protein structures. After an intense workout, muscles recover faster. Another powerful action 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 important to use glutamine after training 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 use glutamine in excess of the dose, indigestion, acute diarrhea, and drying of the oral mucosa are possible.

Contraindications

Glutamic acid should be taken with caution by people who do not play sports or heavy physical exertion, 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, those with anemia, and people with increased excitability.

The effect of L-glutamine on weight loss

Glutamine is able to reduce the accumulation of fat cells in the body, as well as provide the athlete with energy throughout the workout, due to which the performance increases and, accordingly, the effectiveness of the workout increases. Thus, a person has more strength to burn calories. Glutamine can be combined with and for a powerful anabolic effect.

How to take glutamine in bodybuilding

Since glutamine is completely harmless, its amount can vary widely. Recommended dose of glutamine, which should 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 nutrition can be combined with L-glutamine

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

Top 3 L-Glutamine Producers

1. L-Glutamine by MyProtein- This is a first-class product of an English manufacturer that cares about its consumers, because their products even pay attention to packaging. The composition of one serving contains 5 grams of glutamine. The manufacturer recommends mixing the amino acid with 150 grams of water. Take the supplement before and after training, and at any time on rest days.

1. 100% L-Glutamine from Biotech is another high-quality product in powder form from an American sports nutrition company that also has production facilities in Europe. The recommended dose of glutamine is 5 grams. Take the supplement before and after training, one teaspoon.

1. Olimp L-Glutamine Mega Caps- a relatively inexpensive glutamine from a manufacturer that has proven itself well since the very appearance of the brand. This is an encapsulated glutamic acid that should be taken one capsule (1400 mg) after training and at bedtime.

Conclusion

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

In the field of bodybuilding and fitness, there are several categories of supplements, which are divided by action and importance. Protein, creatine, BCAA, all this is deservedly included in the list of essential sports nutrition for athletes of any level. Among the minor supplements, which are optional, but can provide an improvement in the effectiveness of training and the rate of progression, complete chaos reigns. Manufacturers are manipulating this by providing high levels of sales for many supplements, while the really worthwhile ones are left out.

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

What is glutamine

Let's start with the most basic - theory. Glutamine is a conditionally essential amino acid found in proteins. According to research, muscle tissue is approximately 60-66% glutamine, meaning at least the majority of your muscles are glutamine. For this reason, it is called the most abundant amino acid. Glutamine supplementation in the form of 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, amino acid deficiency can result in serious health problems. In animal products, glutamine is found in:

• 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.

By eating these foods, you will receive a sufficient dosage of glutamine, so an additional intake of the amino acid will be necessary only in certain cases. You should also pay attention to BCAA complexes, which include glutamine. In this case, its action, in combination with essential amino acids, will be more pronounced, which will allow you to get more benefits. For example, significantly reduce muscle catabolism and speed up recovery.

Properties of glutamine

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

• necessary to strengthen the immune system;
• protects muscles from destruction (by reducing cortisol levels);
• accelerates muscle recovery after exercise, also prevents overtraining;
• acts as an energy source (together with glucose);
• involved 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 applies to other amino acids, especially BCAA. Initially, it is worth considering that taking glutamine in powder or any other form is necessary only in two cases:

• after workout;
• before bedtime.

At any other time, this supplement will be completely ineffective and will not work. 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 exertion. Simply put, due to the anti-catabolic action, the process of muscle growth will start much faster, which will positively affect 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 norm is 4–8 grams of the substance. In the case of a single dose, a serving of 4-5 grams should be taken immediately after training or before bedtime. You can also drink 4 grams on training days after training and before bed. On 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 may cause side effects.

Of course, this amino acid has no contraindications, as it is found in many products and is completely natural. But the most obvious reaction to a single dose of a large amount of a substance (over 15 grams) will be indigestion. https://youtu.be/ML3b70nKFSI

How to choose a supplement

Let's briefly touch on the topic of choosing an additive. Almost every manufacturer produces glutamine, so finding really profitable options is quite difficult. Among the primary criteria that you should pay attention to, you can note:

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

Often athletes buy glutamine just for immunity, which is especially important in the autumn-winter period, because in this case, any manufacturer whose supplement will be more cost-effective will do. If you are using an amino acid to improve recovery and training efficiency, then it is very important to consider the amount of substance per serving. For example, some companies may have 2 g of glutamine per serving in the supplement, while others may have 5. At the same time, the second package will be slightly more expensive than the first, although in fact, the amount of substance in the bank will be almost twice as much.

For example, if you buy BCAA with glutamine, the dosage of the amino acid should be 4-5 grams. In cases where for 4–5 g of leucine, isoleucine and valine, the manufacturer adds only 1–2 g of glutamine, this amount will not give any effect. If you are taking the supplement separately, then make the minimum calculations for the number of servings, the substance and the cost of the package, this will allow you to find the most profitable options. It is also worth considering that if you take glutamine in a pharmacy, then most often it will be therapeutic dosages, moreover, at a fairly high cost, because for sports this option is the least preferred.

As far as form is concerned, there is no difference. Practice shows that powder forms are always more cost-effective, because at high 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 is allowed by some manufacturers. It does not make much sense, because this option is always more expensive than other types, but at the same time it does not provide any advantage in efficiency or ease of use.

Conclusion

In general, the benefits and harms of glutamine (in high doses) are described in detail in many studies. There is even a fair amount of criticism that this supplement is useless. This amino acid receives a lot of 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. First of all, the supplement is suitable for those who train at full strength and want to get the maximum result. It is also great for those who train more than 3 times a week or who are trying to prepare for a professional sports career. For regular amateurs who go to the gym 3 times a week and work out more to keep fit and healthy, additional intake of glutamine will not do much. However, if all the basic supplements are available (protein, creatine, BCAA, vitamins and omega-3) , a financial question is not essential, the purchase of glutamine will be justified (only if it is not included 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, in all disciplines, taking glutamine can provide a lot of benefits. If the main task is the usual increase in muscle mass in the gym, then it is better to limit yourself to the usual protein, since in one serving whey protein BCAA and glutamine are contained in sufficient quantities.

Active sports force 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 proper functioning of all systems depends on it. During heavy training, its increased dose in the form of a dietary supplement to the main diet will not interfere.

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 training. In the 80s, scientists discovered the dependence of the rate of protein production on the level of glutamine. It is believed that L-Glutamine is synthesized as a result of the reactions of certain amino acids, in particular, with branched chain molecules (). Scientists have come to the conclusion that the process of muscle mass growth directly depends on the body receiving glutamine. This confirms the importance of having the right amount of amino acids during training. It is advised during such periods of time to consume more high-quality food, valuable in proteins, which become the basis for the release of amino acids by the body. In addition, glutamine can enter the body directly in the form of an L-form amino acid. The more free glutamine in the blood tissues, the higher the rate of increase in muscle cells.

During heavy loads in the muscles, interaction reactions of molecules occur, for the effective passage of which nitrogen is required. This element is necessary for the further development of muscles and maintaining the efficiency of the whole organism. Glutamine is absorbed by muscle tissues, then nitrogen atoms begin to interact with enzymes. As a result of new compounds, molecules saturated with nitrogen appear. For athletes, the intake of nitrogen during hard training is vital to maintain correct operation all body systems, creating the necessary conditions for the rapid restoration of damaged tissues and muscle growth.

• most of the nitrogen (35%) enters the muscles thanks to glutamine;
• it is used not only to strengthen the body, but also for the treatment of alcoholism, as it reduces cravings for alcohol;
• glutamic acid is a completely different substance, but after certain reactions it turns into glutamine;
• only 2 g of the taken substance, entering the body as a dietary supplement, multiplies the effectiveness by 4 times, which positively affects the metabolism of fats and causes muscle tissue to increase;
• glutamine neutralizes the effect of ammonia on the muscles. Ammonia is known to be very toxic to muscle tissue. Glutamine, having 2 times more nitrogen atoms than amino acids, removes ammonia from body molecules;
• glutamine is broken down in the liver and converted into glucose, which increases the level of glycogen in muscle tissues.

The strong need for glutamine results from the metabolic stress on the muscles that causes heavy lifting. The effect of this element on the body is 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 because the body urgently extracts glutamine from muscle tissue to maintain life support, which in turn can cause loss of the latter. Without food additives a similar condition would be for any bodybuilder who would suddenly start lifting super-heavy apparatuses without proper nutrition.

The effect of glutamine on processes in the body looks like this:

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

The power load causes an active release of cortisol, as a result, glutamine is broken down and disappears 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 the blood tissues falls below the normal level. The body tries to replenish its stores through glycogenesis - to maintain the reaction, glutamine is converted into carbohydrates in the liver.

It is known that the load causes a 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 condition, the body needs to control the pH balance. For this, all available reserves of glutamine are used.

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

How to replenish the amount of glutamine

A valuable natural source of glutamine are protein-rich foods: legumes, dairy, fish, meat, eggs. During training, their increased consumption is simply necessary. But the normal amount of glutamine for protein synthesis is easier to obtain by taking it in addition. This statement comes from the fact that glutamine in its "natural" form is destroyed during cooking. Also, about 2/5 disintegrates 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 as such. During training, the body feels an acute shortage of glutamine, so it is better not to save money by reducing dosages. Eating an insufficient amount simply will not bring tangible benefits. You need to take it with water or juice (2 teaspoons or 10 g per glass of liquid) regularly twice a day: in the morning on an empty stomach and before going to bed in the evening. Also additionally before and after sports. It is important to remember that this supplement does not replace, but only complements a valuable diet for nutrients. Also, in order to preserve your health, you must 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 not useful to the body.

Glutamine (2-aminopentanamide-5-oic 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 almost 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 loss of muscle mass in bedridden patients, and also strengthens the immune system.

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

• building blocks for protein;
• as a source of fuel for the cells that line the walls of the intestine;
• 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 is considered conditionally replaceable. The body of a healthy person produces it in fairly large quantities. However, due to stress, workload, against the background of a decrease in immunity and injuries, some body functions begin to use hutamic acid in large quantities, which leads to the need to obtain it additionally from food and dietary supplements.

70% of the total amount produced by the body aminocarboxylic 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 controlling nitrogen levels in the body. Approximately 60% of all amino acids in bones come from glutamine, making it an excellent addition to sports nutrition for bodybuilders and hobbyists. gyms.

Benefits of Glutamine for the Gut

1. Fuels Cell Growth in the Gut and Digestive Functions

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

2. Prevents and Treats Irritable Bowel Syndrome

Irritable bowel syndrome (intestinal permeability) occurs due to 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 radioactive irradiation. 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 inner intestinal wall and cause irritable bowel syndrome.

Athletes who ran 60 minutes on the treadmill and took l-glutamine capsules had minimal problems with the intestines and its permeability compared to the "placebo" group.

Breast cancer patients who took glutamic acid preparations 12 days before chemotherapy had a significant reduction in irritable bowel syndrome symptoms during the procedure itself.

3. Improves intestinal permeability

L-glutamine improves intestinal patency in patients after stomach surgery, including removal of part of it. Positive results have been achieved with 3 grams of glutamine for 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 white blood cells to grow.

Injuries, infections, treatment cancer and surgical interventions weaken the immune system and deplete glutamine stores in the body. Therefore, additional intake of capsules with it helps to speed up the recovery process.

4. Supports Immune Fighting 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 response of the body to injury, infection or burns). 2-Aminopentanamide-5-oic acid capsules reduced inflammation and accelerated recovery in 30 patients with systemic inflammatory response syndrome.

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

In another study in 45 bone marrow transplant patients who took a supplement, there was a decrease in the number infectious diseases almost twice.

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

5. Promotes wound healing

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

When injured, tissues and immune cells surround the wound faster with a sufficient amount of 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 commonly develop mucositis (inflammation of 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 given glutamic acid supplements lost less weight with gastric irradiation.

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

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

7. Helps to recover from surgery

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

Patients who underwent surgery for abdominal cavity who correctly accepted this aminocarbic acid lost less muscle glutamine compared to those who did not. Moreover, protein synthesis remained unchanged, while it decreased in the group without supplementation.

Daily intake a week before gastric surgery has been shown to improve liver function and increase antioxidant levels during the recovery period.

Moreover, the recovery process was many times faster when supplementing with this amino acid.

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

Infections, surgeries, radiation exposure, and chemotherapy reduce the amount of nitrogen in the body by breaking down proteins. Bone marrow transplant patients receiving 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 Acid (BCAA) Levels

After an injury or excessive load 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 lowered glutamine levels in the body 24 hours after ingestion.

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

Branched-chain amino acids are essential, and their deficiency leads to a decrease in protein synthesis.

In one study, maintaining blood levels of this amino acid reduced leucine oxidation in adults, children, and infants, as well as in dogs with muscular dystrophy.

L-glutamine and training

10. Necessary for long and intense workouts

Why Do Athletes Need Glutamine? Exercise is a load on the body that weakens the immune system for several hours after a workout. As a result, many avid athletes often develop colds after long and exhausting workouts.

Short workouts (up to 1 hour) do not reduce 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 steadily decreases and remains at this level even after 4.5 hours after training. This is because the liver uses 2-aminopentanamide-5-oic acid to make glucose, more protein, and neutralize the acidity that comes from 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.

It has been proven that taking glutamine powder does affect the post-workout immune system by boosting it. The only exception is extreme endurance exercise, such as 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 gain and reduce pain. However, studies have not been able to fully explain how it 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.

Supplementation in large doses of 3-6 grams does not have much effect on:

• Exercise effectiveness;
• Neutralization of acids;
• Maintaining the functioning of the immune system (with the exception of preparing for a marathon race);
• Pain after exercise;
• Body fat mass.

However, there are studies confirming that the use of supplements containing glutamine along with other sports nutrition (for example, BCAAs and) and physical activity. 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 stronger in men than in women. However, in another study, supplementation with l-glutamine at a dosage of 0.9 g/kg of body weight did not significantly affect either muscle strength or pain relief after squats and bench presses in young people aged 18-23 years.

Glutamine and growth hormone

Growth hormone increases 4 times 90 minutes after taking 2 g of L-glutamine. When doing moderate / high intensity exercise for one hour, growth hormone increased 20 times.

L-Glutamine and Post-Workout Recovery

Adding 8 grams of glutamine to 61 grams of glucose syrup helps muscles replenish their glycogen reserves faster than just glucose syrup. Although the mechanism of such 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 damaged ones. They are an integral part of the body's response to stress and are present in almost all living organisms.

Animal experiments have shown that glutamine increased the amount of key heat shock proteins by several times.

In trauma patients, the mortality rate decreased if the HSP count was higher than normal.

And in patients who were in critical condition, a sufficient amount of heat shock proteins contributed to the improvement of the current condition several times.

Moreover, the time of hospital stay in patients who took glutamine capsules was reduced to several days.

13 Glutamine Protects The Heart During Heart Attack And Surgery

Often, heart surgery results in injury to the heart muscle, called ischemia/reperfusion. Ischemia is caused by a low level of oxygen, while reperfusion is the return of oxygen after its critical decrease.

Such damage leads to increased levels of troponin I, creatine kinase-MB, and myoglobin. Elevated levels of these proteins are 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 after 24 and 48 hours, respectively. Myoglobin decreased only after 24 hours. In addition, there was less damage to the heart muscle and complications after surgery.

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

14. Prevents Non-Alcoholic Fatty Liver Disease

Rats that were not fed glutamine had more fat in their livers (hepatic steatosis).

Rats given glutamine had 47% less fat. Their livers were also 12% lighter, most likely due to reduced fat.

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

What should be considered when taking supplements?

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

It should not be forgotten that it is an unstable molecule and does not completely break down in liquids, which reduces its effectiveness when taking supplements.

To solve 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 the stability of glutamine without side effects.

Side effects

1. Glutamine supplements interfere with the absorption and transport of other amino acids

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

2. Leads to a decrease in the production of glutamine by the body

Due to artificial additives, the production of one's own l glutamine is reduced. This causes the body to create more harmful molecules such as glutamate and ammonia.

3. Reduces the process of cleansing the body of ammonia

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

4. Stopping this Amino Acid Supplement Causes Side Effects

Long-term supplementation reduces 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 and experimentally confirmed, however, scientists trace some connection between taking supplements and the following undesirable effects:

• Weakened immunity;
• Cancer risk;
• tumor growth;
• Increasing the concentration of other amino acids in the blood, increasing acidity.

Glutamine and cancer

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

This is why 2-aminopentanamide-5-oic acid supplements are often contraindicated in cancer patients. It is best used to maintain general health and to restore the body after injury, surgery or cancer. However, some doctors still believe that it is useful for cancer patients.

Therefore, before taking supplements with this amino acid during cancer treatment, it is still necessary to consult with your doctor.

Contraindications to taking glutamine and interactions with other drugs

There are cases when the patient cannot take drugs orally, then nutrients, including l glutamine, are administered 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 drugs.

But sometimes additives does more harm than good. Only one case of an inadequate response of the body to 2-aminopentanamide-5-oic acid was recorded, which was used in the treatment of colon carcinoma togetherwith irinotecan/5-fluorouracil. It is worth paying attention to this when treating this disease.

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

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

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 when taking less than 5 g, as was shown in the study of systemic inflammatory response syndrome. Only 1 gram of the supplement was enough for the treatment.

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

Athletes are divided in opinion about 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 in the animal body. 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 and eggs. It doesn't seem like much, but 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 non-essential amino acid glutamate (glutamic acid) is broken down into pieces, each of which combines with a nitrogen-containing ammonia molecule. In other words, glutamine is a nitrogen sponge that absorbs and neutralizes 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 moves to the small intestine, kidneys, and white blood cells.

The intensity of synthesis and the amount of glutamine in the body decreases during pregnancy, illness, diet, growth and development, and 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 metabolism of amino acids, the formation of glucose, the transport of water and the transmission of nerve impulses, supports the barrier function of the gastrointestinal tract and the immune system.

The kidneys are the main consumer of glutamine. They use ammonia molecules, which are released from the breakdown of glutamine, to help 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 shown that after just four days of a high-protein, high-fat diet, plasma and muscle glutamine levels dropped by 25%.

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

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

The effect of glutamine on performance and fitness

With mild dehydration, the use of glutamine in combination with electrolyte drinks and glucose increases physical performance, restores water and electrolyte balance. Moreover, the intake of glutamine leads to an increase in the secretion of growth hormone during exhausting workouts.

An increase in extracellular glutamine concentration also activates the mTOR signaling mechanism responsible for muscle growth. However, glutamine will bring maximum benefit under additional conditions. For example, in the presence of other amino acids, in particular leucine, and sufficient cellular hydration.

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

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What are the types of glutamine?

In addition to the dosage, when choosing a glutamine-containing sports supplement pay attention to the transport system. If you are buying powder, capsules, or tablets, the free form of L-glutamine will work best. That being said, remember 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 their composition in the form of peptide molecules. It may 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 studies suggest that they are a poor transport system for glutamine and provide no benefit.

What to combine with glutamine

Take glutamine with sodium and other electrolytes. Glutamine transport occurs through sodium-dependent mechanisms; moreover, this combination increases the volume of cells, improves the absorption of water and minerals. In turn, hydration promotes muscle hypertrophy, so taking glutamine with calcium helps increase endurance and increase muscle mass. On the contrary, dehydration inhibits the mTOR signaling mechanism responsible for muscle growth.

Consider other substances that are suitable for combination with glutamine

BCAA

The combination of glutamine with BCAAs improves muscle growth and endurance for two reasons. Firstly, the concentration of nitrogenous compounds, and hence glutamine, in the blood directly affects the metabolism of BCAAs. 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 enter the skeletal muscles. And these are prerequisites for high-quality recovery and muscle 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)

The lack of glucose negatively affects the absorption of glutamine, growth and viability of cells. Supplementation of NAG is of particular benefit to athletes on a low-carbohydrate diet. It restores the absorption and metabolism of glutamine, which stimulates cell repair and growth.

How to take glutamine

Let's start the instructions by reminding you 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 concentrations. It is preferable to take glutamine with foods rich in carbohydrates.