Glutamine is the most abundant amino acid in our body. Its presence in our organism is of a 60% in relation to the rest of the amino acids. Moreover, it is the only one that has two nitrogen atoms. This is the reason why it favours the formation of muscle much more than other amino acids.
It also strengthens the immune system and stimulates the production of glutathione, the most powerful antioxidant of our organism.
It has a particularly high concentration in blood plasma and has a presence of 60% within the amino acids involved in the creation of muscle.
Properties of Glutamine
It promotes the synthesis of protein and it is essential for sportspeople and athletes that carry out intense workouts. Among the benefits we highlight that it favours bodybuilding and, at the same time, it counteracts the loss of muscle mass.
It regulates the sugar levels in blood and makes sure that the organism has enough glucose to transform it into energy. It also regulates the secretion of the growth hormone, GH, which plays a crucial role in the metabolism of fat and the formation of muscle.
Clinical studies have shown that L-glutamine increases the natural release of the growth hormone by a 400%, and testosterone by a 200%, if it is used after training or exercise.
It helps to regulate the body's pH and ensures the balance of base acids, which is indispensable for the proper functioning of the cells. It acts as a neurotransmitter and ensures that the cells can communicate with each other.
It promotes a healthy state of the intestinal tract and protects it from damage and stomach ulcers. It is involved in the transport of nitrogen within the organism. This is done through the transmission of different chemical reactions to the cells. This results in the synthesis of protein and creatine.
Glutamine is recommended in the following cases:
To accelerate the building and formation of muscle when doing physical exercise
In the case of immunocompromised patients
When there is a risk of suffering infections
After a serious surgery
To relieve physical and mental stress
What foods contain glutamine?
Among the foods that are rich in this amino acid we can include meat, fish, wheat, and dairy products. Quark or cottage cheese have a particularly high level of this amino acid.
It is heat resistant, so cooking these foods does not affect glutamine. It is also available as a dietary supplement in the form of L-Glutamine or Glutamic Acid.
What are the symptoms of a Glutamine deficiency?
It is vital for the body, a deficiency in the diet can cause serious damage to the immune system. Only a small amount can make the organism more susceptible to suffer an infection.
This is because it is in charge of protecting the mucous membranes. When the body does not have enough glutamine, especially the intestine whose mucous membranes are permeable, you are more exposed to the attack of viruses and bacteria.
When there is a deficit, the physical and mental performance are also considerably reduced. There are problems of low muscle tone, an inability to carry out physical effort, and a lack of concentration. After going through surgery, the body also needs more glutamine.
How and when to use Glutamine
Athletes who perform strength and endurance sports have experienced for themselves the extraordinary benefits offered by glutamine.
It promotes a fast muscle building and it also preserves muscle mass. Another remarkable effect is that the intake of glutamine rapidly increases muscle mass.
It is used more and more for strengthening the immune system. The intake of glutamine supplements can vary from person to another. For some users consuming 4 grams daily is enough, but in the case of athletes who practice strength sports, the dose can reach 20 grams per day.
Glutamine increases the secretion of the growth hormone. It is also used for the treatment of intestinal diseases, since it has a positive effect on the mucous membranes of the small intestine. Glutamine regenerates the mucous membranes and protects the intestine from the attacks of harmful bacteria and viruses.
Another of the effects of this amino acid consists on stimulating fat loss, since its effects on the growth hormone promote the synthesis of proteins and with it, the loss of fat cells.
Glutamine is specially important for:
Athletes who practice strength and power sports, as well as intensive physical workouts
Improving physical performance in general
Patients with a weak immune system
Patients with intestinal disease
People who suffer from stress
Accelerating the recovery after surgery
Patients who have unstable sugar levels in blood
Stimulating intellectual performance
Opinions of dietitians and nutritionists:
Nutritionists agree that consuming dietary glutamine supplements promotes the production of the growth hormone. This effect has been proven in several clinical studies. Other research studies have also shown that it produces an increase in physical and mental energy.
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