Glutamine is a conditionally essential amino acid that is produced in the human body. It is the most abundant amino acid in the body
Let's take a closer look at what glutamine is.
It makes up about 60% of all amino acids in muscles. Participates in anabolic processes. Performs many important functions in the body, including:
- Participates in protein synthesis and is an important building block for muscles
- Provides energy to cells
- Reduces ammonia levels
- Strengthens immunity
- Protects the liver
- Particularly important for athletes as it helps restore muscles after training.
Sources of Glutamine
It can be obtained from foods such as:
- Lean meat
- Fish
- Eggs
- Dairy
- Legumes
- Nuts
Daily requirement for glutamine
The daily requirement for an adult is about 3 grams. However, for athletes, especially those involved in strength sports, the need for glutamine may be higher.
The use of glutamine in sports
It is quite widely used in sports, especially in strength sports, such as bodybuilding, powerlifting, weightlifting, and strong. It can be used as a mixture, for example, with bcaa.
In bodybuilding and powerlifting it helps:
- Accelerate muscle recovery after training
- Increase protein synthesis
- Reduce catabolism by suppressing cortisol secretion
- Improve stamina and give energy
- Prevent injuries
However, its effect will not be very pronounced if you do not experience a deficiency of this amino acid in your body.
How to take glutamine
Can be taken as a dietary supplement. Supplements are available in powder, tablet and capsule form.
The recommended dosage of glutamine for athletes is 5 to 10 grams per day. You can take it at any time of the day, but it is best to take it immediately after training or before bed.
Combination approach: the drug can be successfully combined with other supplements to enhance its effect. For example, combination with BCAA (branched chain amino acids) can enhance muscle recovery and support processes. Also works well with creatine.
Periodization of intake: It is important to periodize glutamine intake throughout the training cycle. During periods of intense training and strength cycles, increase the dose to meet the body's increased needs.
How to choose the right glutamine
When choosing, it is important to pay attention to the following factors:
Release form
The form in which glutamine is released is not particularly important. You can choose the drug in the form of powder, tablets or capsules.
Product quality
Quality is one of the most important factors to pay attention to. Choose glutamine from a reputable manufacturer that guarantees a high quality product.
Additional Ingredients
Additional additives are another factor to consider. Some manufacturers add additional ingredients to glutamine, such as vitamins, minerals or other amino acids.
It is advisable to purchase the product without additional ingredients if you want a pure supplement.
Side effects of glutamine
When taken within recommended dosages, side effects are rare. However, if the dosage is exceeded, the following side effects may occur:
- Nausea
- Diarrhea
- Headache
Contraindicated only for people with individual intolerance, otherwise there are no restrictions.
Conclusion
Glutamine is an essential amino acid that plays an important role in the athlete's body. Taking this supplement helps speed up muscle recovery after training, increase protein synthesis and reduce catabolism.
This is an important component for achieving high results in bodybuilding, powerlifting and other strength training. Its multifaceted benefits for muscles, the immune system and energy metabolism make it a virtually indispensable element in an athlete's arsenal. Although one can also come across criticism of using it as a separate supplement.
In general, we can say that for a beginner amateur, taking a separate glutamine supplement is not necessary; a good balanced diet is enough. However, if you have already crossed the average threshold in training and especially if you are experiencing problems with recovery, you can try taking it as a supplement, but preferably in combination with other drugs.
