Glutamine is an amino acid, which occurs naturally in the human body. It has a number of beneficial properties and is especially appreciated among athletes.
Glutamine can support the work of the immune system, have a beneficial effect on the digestive system in particular on the work of the intestines, and can also positively affect muscle regeneration and protein synthesis.
Glutamine - what is it?
Glutamine is an endogenous amino acid, which can be independently synthesized by human body. It has a supportive and nourishing building effect.
Glutamine occurs in two forms - as L-glutamine and as D-glutamine. The chemical composition of the compounds is the same, the difference lies only in the molecular system.
L-glutamine, however, has a much greater building and immune significance. It is this form of glutamine that is used in dietary supplements.
Sources of glutamine
Glutamine occurs naturally in the human body. The amino acid can also be found in food products, which are commonly used in the daily diet, i.a. in:
- white rice,
In case of increased demand for amino acids, it is also worth considering the use of dietary supplements containing glutamine.
Action and properties of glutamine
Glutamine supports the work of the human body on many levels.
It can take care of the immune system, participate in the development and multiplication of immune cells. It is also a key component of white blood cells.
Because the immune system is tightly connected to the digestive tract, L-glutamine can also support the intestines. The amino acid provides nutrients to intestinal immune cells, can support the growth and multiplication of good intestinal bacteria and the elimination of pathogens harmful to human health. Glutamine can also strengthen the intestinal barrier, which can prevent leaky gut syndrome.
L-glutamine is a precursor of protein synthesis, which is why it is particularly appreciated by athletes. Its systematic intake can provide the body with a dose of energy that it can use immediately without the need to use energy reserves. Amino acid can also reduce muscle pain after physical exertion, as well as support the regeneration of muscle tissue after intense training.
Glutamine participates in nitrogen metabolism, it can also affect the overall increase in endurance of the body. The amino acid may also have a protective effect on muscle glycogen, as well as support the regeneration process of its resources. The compound can also stimulate enzymes that are responsible for the process of gluconeogenesis.
It is equally important that L-glutamine can reduce the level of cortisol, i.e. the stress hormone. Too high levels of cortisol can contribute to the intensification of catabolic reactions, which is not welcome, especially among athletes.
Glutamine deficiency in the body
Glutamine is naturally produced by the human body. Sometimes, however, the demand for an amino acid is increased and the natural synthesis of the compound may be insufficient.
It is worth increasing the share of products rich in glutamine in the diet and then also consider taking dietary supplements rich in this ingredient.
Increased supply of glutamine is especially recommended among physically active people, because glutamine deficiency can contribute to overtraining and muscle regeneration disorders. Insufficient supply of glutamine also increases the level of ammonia and lactic acid, and at the same time causes an increase in acidification of the whole body.
Symptoms of amino acid deficiency may also be long-term fatigue and deterioration of immunity.
Who should use glutamine-rich dietary supplements?
Glutamine and preparations rich in L-glutamine are especially recommended for athletes who want quick regeneration and increase the effectiveness of exercise. In addition, the amino acid should be supplemented during intense mental efforts to positively affect concentration and memory.
Glutamine can also be used by people who want to strengthen the immune system and improve bowel function.
Dosage of glutamine supplements
The right portion of the preparation depends on the intensity, purpose and type of physical effort performed.
People who are just beginning to take dietary supplements rich in glutamine should start with small portions of the product.
It is usually recommended that one serving of the preparation with glutamine provides the body with about 5 g of amino acid. On training days, it is worth taking two or three servings a day, while on non-training days, one dose of the supplement during the day is enough.
Contraindications and side effects of glutamine use
Because glutamine is an endogenous amino acid, it is considered a safe compound for the human body.
Too long supply of dietary supplements containing glutamine or taking portions larger than recommended may contribute to the disturbance of the amino acid metabolism of the body. However, no other side effects of glutamine have been observed.
Dietary supplements containing an amino acid are not recommended for diabetics and people suffering from kidney failure. Caution should also be exercised by patients with epilepsy or diabetes.Then it is worth consulting a doctor before starting to take preparations with glutamine.