Glutamine is an amino acid produced in the body, but it can also be supplemented and brings several benefits to the body.
A glutamine, also known as l-glutamine or glutamine, is an amino acid that is produced naturally by the body, around 80%. The remaining 20% is obtained through food and supplements.
This amino acid is classified as an immunonutrient, as it acts in the production of antioxidants and maintenance of the functions of our body’s defense cells.. Glutamine supplementation has become quite popular in recent times, especially among those who practice physical activities.
However, despite its popularity, the effects of glutamine supplementation do not have as much effect on physical performance as many people believe. But that doesn’t mean glutamine doesn’t have its benefits. In fact, let’s learn more about glutamine, what it is for and how to consume it next.
What is glutamine?
As previously mentioned, glutamine is an amino acid produced in our body.. In fact, it is the most abundant amino acid in our body.. It is one of the molecules necessary to nourish and repair tissues in the human body, such as skin, nails, muscles, among others.
Furthermore, glutamine is also responsible for several other functions in the body. Such as, transport ammonia and nitrogen between tissues, maintain acid-base balance, and aid in the absorption of nutrients into immune system cells.
What is glutamine used for and what is it recommended for?
Glutamine is important for several body functions. Therefore, check out the main indications of glutamine below:
1 – Improves bowel function
Glutamine is the most important source of energy for the intestine. This is because it helps in the growth and strengthening of cells, which helps to balance the intestinal flora. Therefore, it helps prevent and also combat problems such as constipation, diarrhea and even bowel cancer.
2 – It may be useful in preventing cancer
In fact, this amino acid is one of the main factors involved in the production of glutathione in the body, which is an antioxidant that helps fight free radicals. In this way, it helps prevent the emergence of some types of cancer.
3 – Prevention of heart diseases
Glutamine also acts as an antioxidant, therefore, It also helps prevent heart disease. Such as heart attack, atherosclerosis and even stroke. This is because it combats excess free radicals produced by smoking, stress and excessive alcohol consumption.
4 – Improves the immune system
As it is one of the most important sources of energy for the body’s defense cellsglutamine helps strengthen the immune system. Therefore, glutamine supplementation is recommended for people recovering from injuries and surgeries, as it helps in the healing process and prevents infections.
5 – Preventing injuries during physical activities
One of the reasons glutamine is so famous among people who practice sports and physical activities. As it has an antioxidant effect, Glutamine can help prevent muscle injuries after long-lasting, high-intensity workouts. Therefore, it helps the muscle recover faster. However, despite being credited with helping to gain muscle mass, there is no scientific study that proves this benefit.
In fact, check out the diet to gain muscle mass that works.
How and how much to take?
In this case, it is through glutamine supplementation, which is found in the form of a free amino acid, called l-glutamine, in powder or capsule form. The daily amount of intake of this supplement varies from case to case, depending on the individual’s needs and physical activity.
Then, The ideal is to consult a nutritionist for your own monitoring. and adapting to your needs and expected results. However, overall, the recommendation is 8 to 15 grams per day, divided into 2 or 3 doses per day. Glutamine can be consumed with water or a drink, such as juice and sports drinks. You can take it before training or before bed.
Glutamine side effects
Just like any other supplement, before consumption it is essential to have a recommendation from a specialized professional. Since the wrong or excessive consumption of the supplement can have unexpected effects.
No case gives glutamine, Consuming large amounts of the supplement can lead to kidney failure, and therefore cannot be consumed without indication. Furthermore, studies published by the University of São Paulo, showed that excessive consumption of glutamine can result in insulin resistancesomething similar to type 2 diabetes.
And if not enough, long-term use can also reduce the body’s natural production of the amino acid. This is because at a certain point the body begins to think that it does not need to “spend energy” to produce the substance. However, this returns to normal after stopping the use of supplementation.
Glutamine contraindications
In general, the use of glutamine is not recommended for people with kidney or liver problems. In these cases, you must consult a doctor before using this supplement.
Furthermore, it is also not recommended for people under 18, pregnant or breastfeeding women. It is also not suitable for sedentary people.
Foods rich in glutamine
As we have seen so far, one of the ways to obtain glutamine, In addition to supplementation, it is through food. This is because this amino acid can be found in large quantities in various foods such as:
- beef
- Dairy products, such as cheese, yogurt, and milk
- Various fish, such as salmon, tilapia, sole and others
- Ovo
- Legumes such as soybeans, chickpeas, beans and lentils
- Others are rice, corn, spinach and beetroot.
Therefore, it may be interesting to include these foods in your daily diet.
READ MORE:
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Sources: Tua Saúde New Nutrition Viva Bem
Bibliography:
- CRUZAT, F, Vinicius et al. Amino acid supplementation and impact on immune function in the context of exercise. Journal of the International Society of Sports Nutrition. Vol.61. 11.ed; 1-13, 2014
- KERKSICK, M, Chad et al. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition. Vol.15. 38.ed; 1-57, 2018
- FERNANDES Vinicius et al. Glutamine: Biochemical, Metabolic, Molecular Aspects and Supplementation. Brazilian Journal of Sports Medicine. 15. 5; 392-397, 2009
- EXAMINE. Glutamine. Available at:
