To be successful in sports, a healthy and nutritious diet is paramount. But there are also ways to smooth the way for sports goals and move forward faster. One of these strategies is to get help from sports supplements along with bodybuilding exercises. Glutamine is one of the most popular bodybuilding supplements. But when should you start taking it and for whom is this supplement suitable? Join us to tell you what glutamine is. And what are the benefits of making glutamine powder popular among athletes?
What is glutamine?
Glutamine is an amino acid that is involved in a wide range of body functions and is produced in the muscles. In fact, the most abundant amino acid in the human body is glutamine. Our body has the ability to produce this amino acid. Eating a lot of foods can also provide glutamine for the body. Amino acids are the building blocks of proteins. Therefore, glutamine is definitely needed for muscle building.
Glutamine belongs to the group of semi-essential (conditional) amino acids. This means that in some cases, such as illness, it needs to be consumed through food or supplements. Because its level in the body decreases and the body alone can not produce enough of it.
Type of glutamine
Like many other amino acids, glutamine comes in two different forms. One is L-glutamine and the other is d-glutamine. The two types are almost identical but have different molecular arrangements. The type of glutamine commonly found in bodybuilding foods and supplements is L-glutamine, and in fact L-glutamine seems to be more important for the body’s health than d-glutamine. Note that when we say “glutamine”, we usually mean L-glutamine, which is not pronounced L for convenience.
Benefits of Glutamine
To know the properties of glutamine? Note the following:
- Helps strengthen the immune system.
- Improves intestinal and gastrointestinal health.
- Helps to recover muscles after exercise.
- Reduces body and muscle pain after exercise.
If you have a healthy and balanced diet, taking glutamine as a supplement may not be necessary at all. But in many cases, especially those who exercise professionally, they may be deficient in this amino acid in their body. In this case, you can get help from the glutamine supplement available in the pharmacy.
The best foods contain glutamine
Note the following table:
|Food Name||Amount of glutamine (g)|
|50 grams of mackerel||1.9|
|100 grams of red cabbage||0.3|
|1 large egg||0.8|
|50 grams of cashews||2.2|
|50 grams of parsley||1.8|
|100 grams of red beans||0.6|
|50 grams of dried spirulina||4|
|128 grams of fried chicken||5.5|
Dosage of glutamine per day
A normal diet during the day should contain 3 to 6 grams of glutamine to meet the daily need for this amino acid. Studies on glutamine supplements have shown that 5 to 45 grams per day can be used. Of course, high doses should not be taken for a long time under any circumstances. Although no dangerous side effects have been reported at high doses of glutamine, it should not be used with caution for long periods. If you want to start taking a glutamine supplement, we suggest that you start the dose from 5 grams per day and then increase it if you consult with a sports coach.
What are the side effects of glutamine?
It is generally thought that using glutamine in normal amounts is safe. Note that studies on the effects of glutamine supplementation, especially at high doses for a long time, are quite limited. If you use glutamine for a long time, regardless of the recommended dose, you may experience the following side effects:
- Allergic reactions
- Gastrointestinal disorders such as nausea and vomiting
- Respiratory problems and chest pain
The effect of glutamine consumption on bodybuilding
In answer to the question what is glutamine? We said that it is one of the amino acids that can be made in the body. Studies on the effect of glutamine in bodybuilding have shown that taking this supplement has little effect on building muscle and increasing muscle mass. But this supplement can be very effective in relieving the feeling of fatigue after exercise and also speeding up recovery. Glutamine can also boost athletes’ immune systems to make the body more resistant to pathogens.
Contraindications to glutamine
There is no complete and reliable information on whether glutamine is safe during pregnancy and lactation. Therefore, during this period, you should go to glutamine supplementation only in consultation with your doctor. Some people also prefer not to take glutamine as a supplement:
- People with bipolar disorder
- People with liver and kidney disease
- People with some types of cancer
Also, if a person is allergic to glutamine, he should refrain from taking it.
The effect of glutamine on weight loss
More research is needed, but some studies have shown that taking glutamine supplements may have a positive effect on weight loss. The effect of glutamine supplementation on weight loss may be related to its anti-inflammatory properties, its effect on controlling insulin secretion, or its significant effect on intestinal and gastrointestinal health. Many athletes use this property of glutamine in addition to their workouts and reduce fat around their abdomen.
By reading this article, you now know what glutamine is? Glutamine supplements are most commonly used by athletes because they may help reduce fatigue, accelerate muscle recovery, and even increase fat burning. You can get this supplement in different and reputable brands from Positive Green online pharmacy and also enjoy free bodybuilding advice.
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