Glutamine is an amino acid that can be found in muscles, but it can also be produced from other amino acids and can then be found throughout the body. This amino acid, among other functions, is responsible for promoting and maintaining hypertrophy, improving the athlete's performance and recovery after physical exercise.
After intense physical exercise, glutamine levels normally decrease, so supplementation of this amino acid may be recommended. Glutamine supplementation is usually done by bodybuilding athletes with the aim of maintaining muscles and preventing infections, especially during competitions.
Glutamine can be found in food supplements in the form of a free amino acid, which is called L-glutamine, or in the form of a peptide, in which glutamine is linked to other amino acids, with the glutamine peptide being almost 70% more absorbed than L-glutamine. In addition, this amino acid can be found in various foods, such as meat, fish and eggs. See which foods are high in glutamine.
What is it for
In addition to promoting muscle growth, preventing loss of lean mass, improving performance and performance in training and muscle recovery, glutamine has other benefits, such as:
- It improves the functioning of the intestine, because it is a vital nutrient for its repair; It improves memory and concentration, for being an essential neurotransmitter in the brain; It helps to treat diarrhea, balancing the production of mucus, which results in healthy bowel movements; Improves metabolism and cell detoxification; Limits cravings for sugar and alcohol; Helps fight cancer; Improves symptoms of diabetes; Balances acid-base balance during states of acidosis; Promotes body detoxification of nitrogen and ammonia; Helps in the synthesis of nucleotides, for being a precursor nitrogen; Strengthens the immune system by regulating the immune response of IgA, which is an important antibody in the attack of viruses and bacteria.
The glutamine supplement is also recommended for people who are recovering from injuries, burns, cancer treatment or surgery, as it helps to speed healing and prevent infections.
How to take glutamine
The recommended daily amount of L-glutamine or Glutamine Peptide is 10 to 15 g for athletes, divided into 2 or 3 doses, and 20 to 40 g for other situations that should always be evaluated by the doctor. Glutamine can be consumed before training with a fruit or before bed.
Glutamine is available in capsules and sachets, such as L-glutamine from Prozis, Essential Nutrition or Probiotics, for example, and can be found in powder or capsule form and is sold in pharmacies and food supplement stores, with prices varying around from R $ 40 to R $ 280.00 depending on the quantity of capsules and the brand of the product.
The consumption of more than 40 g of glutamine per day can cause nausea and abdominal pain, it is important to have guidance from a nutritionist to verify the need to use glutamine in capsules, for example. In addition, diabetic people should consult a doctor to indicate the best way to consume this amino acid.
Glutamine is fattening?
When taken in the recommended amounts per day and according to the advice of the nutritionist or doctor, glutamine does not make you fat. However, due to the stimulation of muscle mass gain, weight gain can be perceived, which is due to the muscles.
However, when taken without indication or in an excessive and unruly way, and without being accompanied by the practice of regular exercises, glutamine can favor the accumulation of fat in the body.
How to increase muscle mass
To increase muscle mass it is necessary to adopt healthy lifestyle habits. The practice of physical exercises on a regular basis is essential, and it is recommended that the exercises be performed intensively, preferably until reaching muscle failure and in a cadenced manner, that is, slowly so as to feel all the muscle movement. Check out some tips to gain muscle mass faster.
Associated with the practice of regular physical exercises, it is essential to adopt eating habits that are also suitable for the purpose. Normally, the food for gaining muscle mass is rich in proteins, such as meat, eggs and legumes, for example, being important to follow a nutritionist. See which are the 10 best foods to gain muscle mass.
