The nuances of strengthening immunity and muscles are of interest not only to professional athletes, but also to people who are active in mental activity. This is also true after severe ailments or injuries. Therefore, a lot of people will be interested in the question: glutamine - what is it? This supplement, properties and uses are described in the article.
general information
Glutamine - what is it? According to the medical literature, this is an amino acid that is included in the list of 20 standard amino acids that form a protein. In humans, it is present in the muscles, internal organs, and blood. Glutamine - what are these simpler words? This is a component of the protein responsible for the immune system, susceptibility to various factors, increase of protective functions and muscle growth.
And in its natural form, glutamine - what is it? This is a component of protein, only it is found in meat, fish, dairy products, beans, cabbage, beans, beets and greens. But during digestion, some amino acids are lost, and a small amount reaches the muscles. Therefore, the component must be taken in its pure form to people subject to strong physical exertion.
Functions
There is no consensus on the use of an additional amino acid. Some believe that its effectiveness in increasing muscle volume has not been proven. But still, what is glutamine for? It positively affects the body as a whole, increasing its stamina. Therefore, sports training will become more intense, and the load more serious. Some experts believe that taking an amino acid can increase growth hormone levels, which is why muscle mass growth is observed.
What is glutamine for? It is required with severe physical exhaustion. It is also indispensable after training. Glutamine in the body can be produced by itself. With strong intense sports, the muscles themselves produce it in the body, if there is overload, and self-production is not enough, then the destruction of muscle fibers is observed.
Excess component is removed from the body, and its additional use does not have side effects. Glutamine should not be used only with its intolerance, stomach ulcer, anemia, leukopenia, chronic ailments of the liver and kidneys. Experts believe that you should not increase the dosage of amino acids, otherwise it leads to pain in the stomach, nausea.
Benefit
What are the properties of glutamine? This substance:
- participates in protein synthesis;
- inhibits the secretion of cortisol;
- reduces the risk of overtraining;
- stimulates the production of glycogen;
- strengthens the immune system;
- enhances the production of its own growth hormone.
The main property of an amino acid is to improve muscle recovery during and after training. Therefore, it is actively used by athletes.
Glutamic Acid Difference
These elements have identical chemical composition. The difference is that there is no nitrogen in glutamine, due to which muscle protein is synthesized. The areas of use for these components are different. Glutamic acid is effective in stimulating the nervous system and releasing excess energy.
Glutamine is needed for muscle growth, recovery from exhaustion, disease. To lose weight faster during a diet, experts recommend using this particular substance. So, glutamic acid can treat central nervous system diseases, and glutamine has a different purpose. It is used to strengthen immunity, rehabilitation of the body.
Sports nutrition
When people lead an active lifestyle, they need to adhere to the principles of sports nutrition. High energy consumption must be compensated. Amino acid restores the energy balance in the body, which increases the intensity and prolonged training. Also, there is an acceleration of metabolism, strengthening immunity.
The tool should be used 2 times a day - after training and before bedtime. If there is no training, then you need to do this after lunch and at night. The daily norm of glutamine during sports is up to 8-10 g. Many experts advise using up to 50 g per day with a weight of 85 kg. The dose is set according to the individual characteristics of the person, his physical activity and the desired goal.
In bodybuilding
The use of glutamine in bodybuilding is known. An additional technique is the need of the body. After all, it increases the volume of muscle tissue. With increased physical activity, the body’s production of its amino acid will be insufficient. As a result, immunity decreases, it will not work to increase the intensity of exercises. Such a substance is an indispensable stimulant of energy. The advantages of its use in bodybuilding are as follows:
- strengthens the immune system;
- reduces pain in muscles with enhanced training;
- prevents the breakdown of muscle protein ;
- improves sleep;
- recovers after physical exertion;
- allows you to find a beautiful body shape;
- removes harmful components from the body.
While taking this amino acid, the rules must be observed. Do not forget about the other rules of this sport.
In losing weight
Glutamine is used for weight loss. It is able to speed up the metabolism, and as a result, fat burning is much faster and more efficient. With low-calorie diets, immunity needs support and recovery.
The component is not able to burn fat, does not reduce appetite and is not considered a sweetener. It performs a building function in muscle tissue. Thanks to a strong muscle system, metabolism is accelerated and fat is burned quickly. An increase in endurance increases the load on the body to start the process of fat burning.
Where is present in food?
The sources of this amino acid are different. It is found in animal and vegetable products, seafood. The leader in the presence of the component is soy, peanuts, and Dutch cheese. They contain 5-6 g of glutamine for every 100 g. The second place (3-3.5 g) is occupied by mussels, rabbit meat, lentils, hazelnuts, chicken, beef, herring. On the 3rd place (0.5-2.2 g) are tomatoes, pork, chicken eggs, pink salmon.
The use of 2 g of amino acids per day normalizes the work of the whole organism, increases the synthesis of hormones by 30%. This is the norm for people with standard physical and mental activity, and with strong training and exhaustion, a large dose is needed.
The component in the products does not have contraindications, you just need to create a suitable diet, and then the amino acid will always be in the body. It is important to exert a suitable physical load on the body so that there is no excess.
Correct reception
You can purchase glutamine in a pharmacy. It is produced in different forms, use cases are determined by the parameters of the person and the form of release. It can be tablets, powder, capsules, prepared bars, cocktails. To calculate the required amount, you need to know that 1 g of weight requires 0.3 g of substance.
The advantages of tablets include:
- storage duration;
- convenient use;
- easy dose calculation.
Capsules have similar advantages, in addition, they are not able to affect the walls of the stomach and are quickly broken down during digestion.
How to take powder?
Glutamine in a pharmacy can be purchased in various forms. In powder form, it has the following advantages:
- rapid penetration into the muscles;
- the possibility of mixing with food or cocktails;
- affordable cost compared to other species.
A minus is the need for self-determination of dosage. For packaging, a measuring spoon is used , but you can make a mistake in grams.
Capsules
There are several ways to take an amino acid in this form:
- The daily norm should be divided into small doses (4-5 times) and consumed throughout the day. Due to the constant intake of the component into the body, rapid muscle growth is ensured, and due to the small dose it is quickly absorbed.
- The daily norm is divided into 3 times: before training, after it and one hour before bedtime.
- The drug in tablets is used 1-2 times a day with food.
Glutamine can be combined with some supplements:
- BCCA.
- "Citrulline."
- Glucose.
You should not take it with protein, as this slows down absorption. Using, as an additive, cocktails and bars with this component, it is necessary to accurately determine its dosage and read the composition.
When is the best time to take?
When a component is used to build muscle, an effective method is before the workout (or after it) or before bedtime. In order for the supplement to be better absorbed, at least 1 hour should elapse between the intake of protein and glutamine. For weight loss, the amino acid is taken during training from 2 times a day.
Duration
The duration of admission is determined by the state of health. It must also be agreed with the doctor or trainer. In a standard situation, interruptions in admission are needed for some time several times a year. The abolition of the application is carried out gradually, lowering the dosage every day.
Best remedies
Since glutamine is a sought-after amino acid, manufacturers offer many forms and types:
- Glutamine Drive. The powder contains l-glutamine. It is used for recovery after training, to strengthen immunity, muscle growth. With it, mental activity improves, stress is eliminated, toxins are eliminated from the body.
- Optimum Nutrition Glutamine Capsules. The drug is included in sports nutrition. It is produced in the form of capsules - 1 capsule contains 1 g of amino acid, so it is convenient to calculate the daily rate. The drug supports the body of athletes after training.
- MusclePharm Glutamine. The drug is released in the form of a powder, which is in demand among athletes. Glutamine is conveniently packaged, allows you to adjust the daily rate. Experts believe that the drug quickly builds muscle mass and restores the body.
The price of the drug is different for all manufacturers. It is also affected by weight. The average cost is 700 rubles per 300 g, 1100 - 500 g, 1800 - 1000 g. The most affordable powder is considered to be powder. Capsules and tablets of 100 pcs. cost from 600 rubles. It is advisable to purchase the drug in a pharmacy. After all, its price there is lower in comparison with sports nutrition stores.
Harm
Like other sports products, many people are mistrustful of the substance. Are there any side effects? Since the amino acid enters the body in small quantities, and if it is served separately from the main protein, then it is not harmful to health.
Harm can be an overdose. If you take it more than 15 g at 1 time, then you can expect indigestion and acute diarrhea, which goes away on its own after removing excess amino acids from the body. It can also cause intestinal irritation. Otherwise, there are no side effects, since the acid dissolves during the digestion of food.