Boat of glutamine, a non-essential amino acid used as muscle recovery.
If you’re a regular weight training rooms probably have heard of glutamine, a product normally used for the recover from intense workouts where muscles have just very punished (weightlifting, Marathon, cycling paths…). What you may not know is what is glutamine.
Glutamine is an amino acid, a common component of proteins, non-essential. This does not mean that it is not necessary or important, but that the own organism, under normal conditions, is able to synthesize it from other available molecules. But this, in normal conditions, since there are some circumstances that can force a greater need for this nutrient and then the body is not able to manufacture the entire amount that is demanded. One of these circumstances, as we said, is intense and frequent sport, but not the only one.
Situations of malnutrition where there is a low muscle tone, pathological processes that make that you consume more energy in form of protein (Burns, grafts, surgical trauma, infectious, oncological processes…). Even periods of great dietary restrictions, whether involuntary by low availability, as volunteers by poorly raised, low-calorie diets can do, if the body does not have enough carbohydrates for energy, do it from protein which in principle should not be intended for that purpose.
One of the characteristics of the proteins functions is that of new tissue formation and regeneration of existing, that is so fundamental in stages of growth, development and recovery from injuries or scarring. In these situations where the demand for glutamine is higher than the internal or endogenous synthesis of the same, this amino acid is considered semi-essential.
In addition, namely glutamine is very present in the muscles of the body, so much so more than half of the glutamine is forming part of the muscle composition. But it is not the only body we can find glutamine, since there are also significant quantities in the blood, the brain or lungs, among others.
We can find the glutamine in both animal as vegetal protein-rich foods, and supplements based on concentrates of glutamine.
The biggest benefit of glutamine is muscle recovery after intense exercise.
There is little scientific and proven bibliography about the positive and negative effects of glutamine supplementation.
The largest and most proven benefits resides in muscle recovery after a workout or prolonged or intense exercise session. In these cases, muscle glycogen reserves fall depending on the degree of wear that involves exercise. Muscle glycogen is present in muscle energy storage molecule and does not usually have a very high storage. Among other things, training are directed precisely to increase muscle glycogen reserves, since when storage decreases significantly or is empty, there is fatigue and muscular exhaustion with the consequent decrease of the performance and the feeling of losing force.
Glutamine has collaborated actively in the recovery of that muscle glycogen depleted during activity. In this way, glutamine makes that it recovers before the fatigue. But in addition, it does so without raising blood sugar levels. On the other hand, other nutrients used in the recovery of muscle energy reserves (carbohydrates), yes tend to increase blood glucose or sugar in the blood.
Since glutamine is an important component of muscles, an extra of this amino acid consumption collaborates in the recovery of affected muscle mass and therefore greater, faster and more effective recovery after exercise.
Another important function of this amino acid is due to the composition of the molecule of glutamine and its particularity of possessing two nitrogens. This pair of nitrogen is used by the immune system, strengthening you in your fight against infections.
Glutamine is present in all foods protein such as meats, dairy, nuts…
Glutamine is an integral part of proteins. So all the foods that are especially protein, contain glutamine. Special mention must be done to meats: Turkey, pork, chicken, beef, etc. Also in the milk and milk products (yoghurt, best fresh cheeses). Within the Group of fish, salmon stands out for its high content. And also in plant protein foods such as nuts (almonds), legumes (beans, soy), some cereals or vegetables (spinach, cabbage). This is the traditional way of consuming glutamine.
For routine situations, this consumption through the diet and internal synthesis is sufficient to cover the needs. However, when this does not happen and the requirements are higher, there is the possibility of resorting to the basis of concentrates of glutamine supplementation. In the market, the most common ways to find this product are powdered or in the form of capsules or tablets.
You always have to take into account that the diet complete and adapted is the first and most important pillar to obtain all the nutrients and, when this is not able to provide everything we need, we started to consider the use of supplements. You must not start the House through the roof since we invest money and effort less effectively than with the dietary plan.
There are many products on the market containing mixtures of various amino acids and, among them, glutamine. It is also sometimes associated with creatine.
Triathlon is one of the sports where often resort to glutamine
The use of glutamine as an aid to muscle recovery after training must be carried out at moderate or high intensity sports and with a level of considerable resistance: cruises, Marathon, cycling, Triathlon, etc. It is also useful in muscle replacement front sports activities related to bodybuilding and weightlifting. Primarily strength sports with weight lifting or using static machines.
In the case of amateur physical activity or with a light effort, glutamine supplementation has no sense, since muscle consumption in these cases is not such as to replace it-based products extra. Usually through a well-balanced diet provides the elements that have been lost during these activities.
Taking glutamine has started gradually and always controlled by a professional. Starting to test their tolerance to a minimum dose to test their effects and increase gradually up to the amount that is finally consummated.
The greatest effect is produced by taking the supplement before the practice of exercise and following its completion. More benefits are achieved in this way. On the one hand, to ensure the prevention of muscle loss based provide greater ingredient manufacturing muscle and, in addition, recover glycogen spent adding raw material for your remodeling, and on the other hand, split or partitioning taking glutamine that makes being tolerated and is metabolized more physiologic way.
As general data we speak of an average of 5-10 g dose of glutamine per day. This raises a daily consumption of about five grams day spread in at least two shots: at least one hour before training or sports, and after the session, usually before bedtime. Taking large quantities of 15 g/day, putting this figure as the maximum limit, except for very specific exceptional situations is not recommended, and certainly no way to often.
Absorption and action of the glutamine is faster if the consumption is made in fasting and not in conjunction with other foods that can alter its path to blood.
People with kidney problems should refrain from consuming glutamine.
A person who does not meet the above requirements of intense or prolonged exercise should not be supplemented with this product, since excess of glutamine, which is not going to be used, has some contraindications.
The first is that excess intake of protein that is not going to be used is disposed of in our body, since this has a limited capacity of storage protein. Bodies eliminate amino acids are the kidneys and do so by dissolving these components in the urine. So it is a kidney work added. I.e., we take and, as needless, remove it.
People with disorders or renal level problems may have difficulty in elimination of glutamine supplements, and other protein components, so it should abstain from consumption.
Also, before tampering hepatic (cirrhosis, etc) is not preferred the use of glutamine supplements, containing two molecules of nitrogen are related to metabolism of ammonium, a substance which, in high quantities is toxic to the brain.
So take the glutamine as aid in muscle recovery from intense sports may be helpful, provided we are advised by a professional person aware of the pros and cons of the use of this product.