Log in
How and when to take glutamine
When referring to recovery and construction processes in our body, proteins are, without a doubt, the elements where the focus is usually made.
Proteins are large and complex molecules, which carry out different processes in our body and their deficiency is associated with various pathologies.
In turn, these proteins are made up of smaller units, the famous amino acids such as those you can find isolated on our website in the form of BCAAS or strengthening other foods such as Gels either Bars.
What are amino acids?
"Amino acids are the basic components that make up proteins, in turn form cells, tissues and even our genetic code. Together with water they are the most abundant compound of the body. We can obtain amino acids from the diet. But also through protein catabolism."
Glutamine, the amino acid on which we will focus on today's article, despite having spent a little more tiptoe, is Quantitatively the most relevant amino acid of our body, represents about 60% of the total free amino acids found in skeletal tissue.
"The concentration of glutamine is between 10 and 100 times higher than any other amino acid, this reason, makes glutamine It is considered as the most abundant amino acid”
Glutamine, what is and when to take it
Glutamine is a conditionally essential amino acid, widely used in sports nutrition, among others, for its immunomodulating function, being especially interesting for those who face situations that compromise the immune system.
Most immune system cells, such as lymphocytes, neutrophils or macrophages, use glutamine in catabolic conditions, such as sepsis, surgeries recovery, malnutrition situations or high intensity and volume physical exercise.
The Glutamine It is a supplement that has a wide variety of applications both from the point of view of sports physical performance and from the perspective of health.
Some data that you did not know about this amino acid:
- A person has approx. 70-80 g of glutamine distributed throughout the body, tissue high catabolism leads to a reduction in glutamine reserves in tissues, mainly in the muscle and liver That is why constant repositions are needed, which will occur endogenous and exogenous.
- Glutamine concentration and availability depends of the balance between the sfull/release, and collection by organs and tissues target.
- Glutamine synthesis and hydrolysis is mainly mediated by glutamine synthetase (GS) and phosphate -dependent glutaminase (GLS).
- GS: synthesizes glutamine from ammonia NH3, and glutamate.
- GLS: Responsible for the hydrolysis of glutamine to glutamate and ammonium ion again.
Glutamine synthesis and hydrolysis. Source: Cruzat, V.; Macedo Rogero, M.; Noel Keane, K.; Curi, R.; Newsholme, P. glutamine: Metabolism and immune function, supplementation and clinical translation. Nutrients 2018, 10, 1564. https://doi.org/10.3390/nu10111564
When is it advisable to take glutamine?
Certain indicators can point to the fact that it would be especially recommended Take glutamine.
In the case of athletes and athletes, some of these signals may be the particularly slow and expensive recoveries After training or Excessive tiredness.
Glutamine performs various biological functions, such as substrate for the synthesis of nucleotides, antioxidants and other biosynthetic pathways that are involved in the preservation of integrity and cellular function, energy production, gluconeogenesis, ammonia clogger or the maintenance of acid-base balance.
One of the hypotheses about this amino acid in sports performance is its function to delay fatigue and some markers of muscle damage that can compromise performance in the context of physical exercise.
Fatigue:
"It is defined as the inability to maintain power and strength, harming physical performance. Some of the causes are: accumulation of protons in the muscle cell, exhaustion of energy sources (e.g
Importance of glutamine in sport
The availability and metabolism of glutamine in the body is closely related to skeletal tissue; Quantitatively, it is the most relevant site of storage, synthesis and liberation of glutamine, despite the low enzymatic activity of the GS.
It is related to the protective properties of the mucosa of the gastro-centinal tract and antioxidant activity in high catabolism situations, in which the activity and expression of the inflammatory and immunological pathways are involved.
Besides, It is involved in some processes such as gluconeogenesis or maintenance of acid-base balance, crucial during exercise practice.
Recommended Glutamine dose per day
The most popular way for its consumption is its free form, known as L-glutamine, presenting itself as a crystalline powder that is easily diluted.
Oral supplementation with glutamine has proven safe in ranges of 20-30 g daily glutamine.
The most advisable is Start the cycle progressively, with smaller doses In the first shots that gradually increase until reaching the target amount.
In any case, when taking glutamine It is always interesting to have the opinion of a sports nutritionist or a health professional since, in addition to weight, some medical conditions can influence their suitability.
Some foods rich in glutamine that we can incorporate into our diet are the following: beef, skim milk, rice, tofu, egg, etc.
How to take glutamine?
Glutamine It can be taken accompanied by food or without them and in one or more shots.
Without being completely relevant in most cases, accompaniment can modulate the absorption speed.
Can glutamine be taken with other supplements?
Yes, the Glutamine can be taken with other supplements. The most common when used in the context of sports nutrition is to combine it with Protein, BCAA either Creatine to contribute to muscle construction and recovery.
What kind of glutamine is better?
The most frequent is Buy powder glutamine, the most comfortable format to drink personalized doses.
The Glutamine powder that we offer in 226ers has as the only ingredient L-Glutamine, without any additive, so that you incorporate only first quality products that contain in your nutritional plan exactly what you need in your sports performance.
