Glutamine benefits and damaging to the bodybuilder?
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Glutamine is Amino Acid located within 20 amino acids responsible for protein formation in the human body. Glutamine is sold as a dietary supplement in powder and pills to build and maintain muscle during drying and to improve athletic performance.
Glutamine is a non-essential acid, which the body makes inside the muscles and transports it through the blood to the organs that need it. But it is more accurately classified as a conditionally essential amino acid. Meaning that in conditions of illness and stress on the body, it is not sufficiently manufactured in the muscles, and therefore needs to be taken directly from food or as a dietary supplement.
For example, AIDS and cancer patients and those who have had surgery or been injured or burned, need a large amount of glutamine that their body cannot manufacture. Thus, they need to obtain glutamine either from food or a dietary supplement essentially.
Glutamine functions inside the human body?
- It is used to make several proteins inside the human body (like all amino acids).
- The second source of energy for cells after glucose.
- The body provides nitrogen and carbon during the building processes.
- It transports ammonia into the blood.
- It is used in the manufacture of another amino acid, which is Glutamic Acid.
- Boosts the functions of the immune system.
Get natural glutamine food:
As a healthy person, you can get enough glutamine from food. This is simply by eating a high protein diet. As an athlete needs 1.6 or 2 grams of protein per kg of weight.
Foods rich in glutamine are:
- Meat
- Poultry
- Fish
- eggs
- Nuts
- Dairy products
- Whey protein and casein protein
- Cabbage and beets
Many studies have found several benefits for high-protein diet to maintain muscle mass and increase satiety and fat burning. As for glutamine supplementation, it does not help with slimming or extra fat loss
The best protein supplement I recommend during drying is Whey protein. In addition to that it contributes to achieving your protein intake and increases muscle building, it was found that it increases satiety
- One scoop of Whey protein has 4 grams of glutamine and 5 grams of BCAA
Dose and method of use of glutamine:
The recommended dose is 0.35 grams per kilogram of your weight .. The dose is divided into 3 times, a dose with each meal, because glutamine is better absorbed with food. Even if you weigh less than 100 kg and have taken up to 30-40 grams of glutamine, there is no harm or side effect (source).
There is also no problem mixing it with protein. And there is no problem with taking it with creatine.
Glutamine is suitable for women, especially vegetarians and those on a low-protein diet.
The capsules have a concentration of 500 to 1000 mg, and you may need to take 20 or 30 capsules daily to feel beneficial. This is impractical and expensive. And therefore prefer to use the powder or powder.
The best types of glutamine on the market:
According to the analysis site labdoor (source), the best 5 products in terms of quality and free from contaminants and efficiency are:
- Bodyfortress Glutamine
- Bulksupplements
- Bodytech
- Myprotein
- Musclepharm
Glutamine damage:
Glutamine supplement is generally safe. Do not take more than 40 grams per day. It should also be avoided by patients with liver and people who are allergic to MSG or sodium for single glutamate.
There is no evidence that it is safe for breastfeeding and pregnant women, so care should be taken.
It may increase the frequency and severity of epileptic seizures for epilepsy patients.
People with diabetes A (type I) consult their doctor because they have inadequate representation of glutamine.
You must also make sure that the product is original as well as the date of the package's validity. The surest way to be sure is by buying it from a trusted store.
Conclusion:
Most studies did not find additional benefits for glutamine supplement for athletes who took protein-rich, high-protein diet supplements. It may be helpful if you have a disease or injury, if you are a vegetarian, or are eating a low protein diet for any reason.
