Novice athletes are often wary of sports supplements, mistaking them for pharmacological preparations that are used by experienced bodybuilders.
In fact, you should not be afraid of sports nutrition – all supplements, for example, such as glutamine (glutamine), contain the same natural substances as the products consumed by a person every day.
The body manages to assimilate such additives more easily and faster, while it does not need to additionally spend its energy on their digestion. Consider what glutamine is, what it is for, and how it is taken by athletes.
Synthesis
In the human body, glutamine is the most abundant amino acid, with approximately 60% located in the muscles, which is why it is widely used in sports and bodybuilding.
In addition to muscles, it is also present in:
- brain;
- liver;
- lungs.
Glutamine is involved in many metabolic processes, thanks to it the functioning of the digestive system is normalized, and protein production is increased. In addition, it acts as a protector of the liver walls from toxins, and eliminates ammonia, which is formed during high protein intake.
Chemical formula of L-glutamine O=C(NH2)-CH2-CH2-CH(NH2)-COOH. This amino acid is considered conditionally essential. This is explained by the fact that the substance is produced in a certain amount by the body, however, due to certain factors, it may not be enough for full functioning. Such a deficiency can be eliminated by taking sports supplements or eating protein foods.
Consider the forms in which the substance is produced:
- In tablet form. This is the cheapest and most common option, as it is lightweight and easy to use and store.
- Glutamine capsules. In the stomach, they break down faster than tablets. Easy to use – just open and dissolve in any liquid.
- Glutamine powder. It penetrates the body as quickly as possible and begins its action. It can also be mixed with food or drinks.
For athletes, it is best to opt for glutamine in capsules or powder, as it is important that the body receives the product immediately after the end of the workout.
Benefits
Let’s consider what else the amino acid is useful for:
- promotes protein synthesis, thereby preventing muscle breakdown;
- glutamine removes toxic substances from the body, thereby protecting a person from allergies to them;
- stimulates the immune system, which is extremely important for athletes, since heavy physical exertion greatly reduces the level of a substance that is considered the main source of energy for immunity;
- L-glutamine is also very useful for the intestines, as it is one of the most important substances that contributes to its proper functioning.
Many scientists have come to the conclusion that the most important amino acid in the life of athletes is glutamine.
What is glutamine for
As it turned out above, L-glutamine has a lot of useful properties. However, if the body lacks its quantity, then this threatens with unpleasant complications that are dangerous to health. We will understand in detail why athletes need glutamine, as well as people who have nothing to do with sports.
Glutamine in bodybuilding
L-glutamine is a sports nutrition that an athlete needs in order to:
- muscle growth was stimulated;
- reduced recovery time after physical exertion;
- HGH release increased;
- protect muscles from damage during training;
- stamina has increased;
- immunity and resistance to diseases have been strengthened.
Glutamine for Men
Although glutamine is commonly considered a sports supplement, its benefits extend to people who are not involved in sports. Glutamine – what men need it for:
- the quality and stability of erectile function improves;
- ejaculation is restored and intensified;
- disappears anxiety and nervousness before sexual intercourse;
- sperm quality improves;
- sex drive increases.
Glutamine for women
Many are interested in the question of why a girl needs glutamine if she does not play sports. To maintain women’s health, the same amino acids are needed as for men. If the female body is deficient in glutamine, then the production of sex hormones – estrogen – worsens, which negatively affects both the internal state and appearance.
How to take glutamine
Before you figure out how to take glutamine, you need to understand that each person has individual body needs, which depend on body weight, exercise level, general health and diet.
Instructions for the use of glutamine says that during the day you can consume 5-10 g of the substance in several doses. Before you drink glutamine, you should consider foods containing this amino acid and already taken sports supplements.
Consumer and professional reviews say that glutamine is best taken immediately after a workout and before bed. On weekends, it is recommended to drink the supplement immediately after waking up before breakfast. Also, according to the recommendations of experts, it is better to take glutamine along with creatine, since the effect of both amino acids is aimed at increasing mass and strength. From their joint reception there will be a synergy effect.
Glutamine in foods
In addition to acquiring an amino acid in the form of a sports supplement, you can replenish the body’s reserves with products that contain glutamine.
Consider what foods contain glutamine, and what you need to eat to make up for the body’s deficiency of this substance:
- hard and processed cheese;
- cottage cheese;
- butter;
- zander;
- sea bass;
- beef;
- veal liver;
- poultry meat;
- soy;
- peas;
- buckwheat;
- spinach;
- cabbage;
- parsley;
- eggs;
- wheat bread.
Conclusions
The amino acid L-glutamine benefits absolutely everyone – it is recommended for athletes to preserve muscles and increase energy, and for ordinary people it is necessary to improve health and restore the normal functioning of vital organs and systems.
