Glutamine - why and how to take?
People leading a healthy lifestyle or playing sports, often resort to using various nutritional supplements. Some promote health, others give energy, others contribute to the growth of muscle mass. How does glutamine work? And how to take it correctly and usefully?
What it is?
Glutamine is an acid that is categorized as replaceable. This means that the substance is produced by the body, but can enter it from the outside - along with the food it consumes. An important role in the synthesis of glutamine is played by muscle tissue, which provides release up to 85-90% of the total volume. Also, the acid is found in small amounts in the lungs and brain, and the liver performs regulatory functions.
Glutamine is part of the protein and is one of the twenty naturally occurring amino acids. With a healthy and balanced diet, the substance enters the body in sufficient quantities, but in some cases an acute deficiency develops, which makes the acid conditionally indispensable and essential for the body to function.
Why does a person need glutamine?
Why do people need glutamine? It performs many important functions and has many useful properties:
- If we consider that protein is the main building block of the human body used to form new cells, it can be concluded that glutamine is useful for almost all organs and tissues.
- Synthesis of protein and inhibition of the breakdown of protein compounds. This allows not only to ensure the supply of muscle tissue, but also to preserve their structure and volume. Due to these properties, glutamine is actively used in sports.
- Protein compounds are necessary for the full functioning of the immune system, therefore, the considered amino acid enhances immunity, strengthens the body's defenses, repels attacks of pathogenic microorganisms.
- Glutamine, like glucose, is the main source of energy used for the operation of all body systems. This substance replenishes and increases energy reserves, gives vigor.
- Stimulation of the production of growth hormone, which is responsible for the proper use of proteins, the regulation of metabolic processes, the timely burning of fat deposits and the reduction of their volume.Thus, glutamine can be used for weight loss and normalization of body weight.
- Amino acid is useful for bone tissue, as it helps to fully absorb and absorb calcium, increases the density and reduces fragility. This is an excellent prevention of fractures and osteoporosis.
- Glutamine contributes to the normal regeneration of damaged tissues, helping to recover from injuries in a short time.
- Professional athletes take an amino acid to reduce the severity of pain after intense workouts (this is called "nodule").
- Glutamine is useful for the nervous system, as it preserves neural connections and increases the conductivity of nerve fibers.
- Proved the effectiveness of glutamine after extensive surgery, wounds, severe burns.
- Scientists have discovered the anti-cancer activity of glutamine, but research continues, although in the future, glutamine may become part of anticancer drugs.
- Amino acid is actively consumed by the intestines and helps to heal and strengthen its walls, normalize the microflora, improve digestion.
- Glutamine is also useful for the stomach, as it reduces the secretion of gastric juice and reduces its acidity, preventing damage to the walls of the body.
- A short-term effect of an increase in brain activity is observed, but the effect is short and is observed literally within a few hours after taking a significant dose.
- Glutamine eliminates the effects of hypoxia (lack of oxygen) of tissues.
- Amino acid is useful for the heart, as it strengthens the myocardium, normalizes the contractile activity of the muscle and reduces the risk of heart attacks.
Where is it contained?
Glutamine is found in food and is found in dairy and dairy products, meat (especially beef and rather fatty pork), poultry (goose, chicken), beans, sweet green pepper, chicken eggs, some types of fish (cod, perch, pike-perch) , rice, tomatoes, spinach, carrots, in rye bread.
Good to know! The real champions in glutamine content are beef, sea bass, hard cheeses, fat cottage cheese, soybeans and green peas.
How to take glutamine? Normal healthy personleading a quiet lifestyle and not familiar with physical activity, it is necessary to limit the use of food rich in amino acids, and additional application is not required. But supplements are recommended for professional athletes, people experiencing high loads and occupying positions associated with hard physical labor.
The average daily rate ranges from 4 grams to 8, depending on the degree of load and body weight. Experts recommend to calculate the dose individually, multiplying your own weight in kilograms by 0.3 g of glutamine. The regimen depends on the characteristics of the lifestyle. So, you can divide the daily volume into two times and use the additive sutra and overnight. Some athletes are advised to take an amino acid before exercise or immediately after it. And it is desirable to carry out reception on an empty stomach, it will strengthen the effect. Also, do not combine glutamine with other additives.
It is necessary to choose a convenient form of release. Glutamine is usually available in capsules, powders. Capsules are easy to use and have ready accurate dosages. The powder will have to measure, which is not always convenient.
Tip! Before the appointment, consult a doctor. And if you experience unpleasant symptoms, discontinue use.
Contraindications and possible side effects
In general, glutamine is a safe amino acid essential for the human body. But if you take it additionally, especially in the form of additives, there may be some side effects. Thus, the properties of a substance can cause nausea, irritability, diarrhea, nervous irritability, pain in the stomach, irritation of the mucous membranes or itching of the skin. It should be remembered about the possibility of the interaction of glutamine with other taken drugs: an amino acid reduces the effectiveness or virtually cancels the action of some funds.
As for contraindications, provided they receive moderate or minimal doses, they are few. Do not take supplements for people with increased nervous irritability and hyperactivity, liver and kidney diseases, leukopenia, internal bleeding and hypersensitivity to the component.
If you think that you need glutamine, consult with a specialist and begin competent reception of this amino acid.
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