2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Glutamine is an amino acid synthesized by the body from another amino acid called glutamic acid or glutamate. Glutamine is presented as a conditionally essential amino acid because under certain circumstances the body is unable to produce enough glutamine to meet its needs, so it becomes "essential" during attempts to obtain glutamine from food.
The richest amino acid in the blood and muscle tissue - glutamine is involved in a number of important physiological functions and is especially important for maintaining the health of the gastrointestinal tract and immune system. In recent years, glutamine has become increasingly popular among athletes because it is believed to help prevent sports-related infections and speed recovery.
Functions of glutamine
Glutamine is a preferred source of nourishment for the cells that make up the lining of the small intestine. In this way, it helps maintain the health and integrity of the gastrointestinal tract. In addition, glutamine plays an important role in maintaining the body's proper acid balance. It is synthesized from glutamate and ammonia.
Ammonia is a toxic waste that combines with high acidity, which means it is a base (unlike acids). At elevated levels of ammonia, the body clears ammonia from the blood by synthesizing glutamine. If the blood is too acidic (the pH is too low), the body can break down glutamine into glutamate and ammonia, which can lead to an increase in the pH of the blood.
Glutamine is also a precursor to the antioxidant glutathione, which is involved in glycogen synthesis.
Glutamine increases the secretion of growth hormone and plays a very important role in protein metabolism. For this reason, it is recognized by bodybuilders as a good supplement. When taken regularly, it protects the muscles from various traumatic tears. Regular intake ensures that the muscle tissue has a completely sufficient amount for its normal development. Otherwise, a deficiency may occur because the other tissues that need it glutamine will begin to draw glutamine into the muscles.
Benefits of glutamine
Glutamine may help reduce side effects associated with chemotherapy, mouth ulcers, diarrhea, muscle and joint pain.
The body metabolizes glutamine in another amino acid called glutamate. Many seizure medications, including carbamazepine, phenobarbital, phenytoin, and primidone, work by blocking the stimulation of glutamate in the brain. As a result, people taking such medications should consult a doctor before taking glutamine as a supplement.
Glutamine may play a role in the prevention and / or treatment of the following diseases: alcoholism, side effects of chemotherapy, food allergies, AIDS, irritable bowel syndrome, colds, flu, severe burns, ulcerative colitis and others.
When to take glutamine
It is believed that after a hard workout the levels of glutamine in the body fall to 50%. For this reason, this is the best time to take it. After a workout, it helps restore muscle glycogen, boosts protein synthesis and boosts the levels of some very important hormones responsible for muscle growth. For people who train, the best time to take glutamine is about half an hour after training.
Glutamine deficiency
Because glutamine can be synthesized by the body from the amino acid glutamate, its deficiency is not very common. Taking glutamine from food sources is not known to cause harmful effects, and even in doses above 10 grams per day, it is also considered safe.
Muscle and blood concentrations of glutamine are quickly depleted when the body is faced with some kind of physical stress. For example, high-intensity exercise, injuries, surgeries, burns, infections, and malnutrition cause the body to use up its glutamine stores and during these stressful conditions it is unable to synthesize glutamine fast enough to meet its needs. Also, people with low muscle mass due to old age or loss due to muscle diseases (eg AIDS) may be at risk of glutamine deficiency.
Glutamine overdose
There are no known side effects from taking glutamine, but excessive doses can cause upset stomach. If this happens, stop taking it, and when you start drinking it again, take smaller doses.
Sources of glutamine
As a dietary supplement, glutamine is available as protein powders, tablets or powdered mixed drinks. Glutamine is involved in preparations that contain a combination of amino acids in protein concentrates.
Dietary sources of glutamine include the highest protein foods, namely beef, chicken, fish, fruits, legumes and dairy products.
After taking glutamine in the form of food or supplement, it is very quickly metabolized to arginine, glutamate, citrulline and proline.
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Side Effects, Doses And Benefits Of Glutamine
In our body, glutamine is the most common amino acid. It is found mostly in the muscles - more than 61% of muscle mass is composed of glutamine. The other part of glutamine is distributed and used by our brain. In its composition glutamine includes 19% nitrogen, which means that it is the main source and transporter of nitrogen in muscle cells.
Which Foods To Get Glutamine?
Glutamine is a type of amino acid that acts as the building blocks of proteins. Under stress, the level of glutamine in the body decreases. Glutamine strengthens the immune system and improves the functions of the digestive system. Helps the production of antioxidants, provides optimal acid-base balance of the body, helps detoxify cells.
