2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
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. When a person does exercise and training, the level of this amino acid significantly decreases in our body, which leads to a decrease in our strength, endurance and faster recovery.
In principle, lost glutamine levels are restored within 6 days of its loss. Therefore, it should be taken as a supplement because it plays an important role in protein synthesis in our body. Studies show that when L-glutamine is taken as a supplement, it significantly reduces muscle breakdown and significantly improves protein synthesis and metabolism. It increases cell volume and has an anti-catabolic effect.
Glutamine has the ability to increase the secretion of growth hormone, which, in turn, helps the metabolism of fat in our body and promotes muscle growth. As already mentioned, glutamine prevents muscle breakdown, which is especially important for people who want to lose weight without having to part with muscle mass.
Glutamine is one of the main ingredients that our body needs to function properly and be healthy. This amino acid is especially needed by the small intestine because it helps them work well. Our immune system also has a huge need for glutamine, because when we train, its levels decrease significantly.
L-glutamine plays a very important role in balancing the amount of nitrogen in our body. People who exercise hard should take 10-15 grams per day, divided into 2 to 3 servings of 5 grams. It is recommended to take glutamine in the morning after training and in the evening before bedtime.
As we know, almost all supplements have side effects. However, you should not worry about glutamine, because studies show that taking it has no unwanted side effects, and glutamine is also contained in our body.
However, you should be careful with this amino acid, because too much can damage your stomach. If you have the following problems, you should not take glutamine:
- if you are pregnant and breast-feeding;
- if you have kidney problems;
- if you have cirrhosis of the liver;
- if you have Ray syndrome.
Glutamine is used by white blood cells and contributes to the normal function of the immune system. People with immune diseases associated with muscle loss, such as cancer or AIDS, can take glutamine supplements.
Foods that are rich in protein are also rich in glutamine, and they are beans, legumes, soy products, milk, cheese, etc.
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