Nowadays we have a wide range of diet supplements which help us to stay healthy and fit. There are few substances with as many properties as glutamine. Often called miraculous supplement thanks to many benefits we gain by adding it to our diet. But what it is and where it comes from ? Is it safe ? If you want to find out - keep reading.
Glutamine (aka L-Glutamine) is organic chemical compound from amino acids family. It is one of 20 basic aminos coded by genes, being compound of many proteins in animals and plants.
Our body uses it to make proteins and metabolize nitrogen. Ammonia which is toxic product of amino acids synthesis is also being assimilated by its reaction with glutamic acid which leads to creation of glutamine. Because glutamine is synthesized from glutamic acid in living organism it is endogenous amino and does not need to be delivered in food. BUT many researches have shown that glutamine supplementation can have many benefits to people that work a lot, are often stressed, are physically active, have autoimmune disease (like AIDS) or just want to enhance their brain and body activity.
High concentration of glutamine boosts regeneration of glycogen stocks in our body. It happens by stimulation of enzymes responsible for gluconeogenesis (basically creating glucose = energy for our whole body). Glutamine is also main source of fuel for our immune system and is part of antioxidant - glutathione (protects our cells from toxines and free radicals).
Now from perspective of sport maniac. Glutamine is aminoacid that by itself makes up about 50% of all aminos creating our muscle tissue.
- stimulates muscle growth by increasing nitrogen production
- decreases muscle catabolism and enhances endurance of whole body
- makes it harder to fall sick (so you wont skip workouts)
- makes it harder to overtrain
- fights with acidification of our body
- boosts regeneration by many ways (from making more glucose to even enhancing some hormones synthesis like HGH)
- balances sugar level
- helps with wound healing process
- strengthens heart
- lowers an appetite for sweats
- boosts mood (there are some claims of glutamine being helpful in some depression or anxiety cases)
Glutamine is mainly found in foods with high concentration of proteins. Here is short list of food with a lot of glutamine in it from those with highest concentration to those with smaller: Meat, seafood, dairy, nuts, eggs, cabbage, beans. If you want to buy pure glutamine supplements it is best to follow recommendations provided by producer. Anyway here are some tips on doing:
(1) Begginers - if its first time you try glutamine your body will react great to even small doses so try 10g per day splitted in 3 doses
(2) Advanced - if you used to take glutamine in pure form or eat a lot of protein products your dose can range from 10g - 40g per day. Dont take more than 15g in one dose tho because your body will most likely waste it.
Safety: If you are healthy person without any disease you are free to use glutamine as supplement without any risk. Remember that its something natural for us and everyone consumes it in lower or higher doses everyday. If you are diabetic then you should first consult with your doctor so he can tell you if its right for you or not. Same goes with kidney disease - first visit your doctor. Remember that your goal is to boost your health and not make it worse.
Stay strong, stay healthy and thank you for reading !
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