The effect of glutamine on muscles

Muscle cells consist of at least 60% amino acids derived from glutamine and are, by their nature, a kind of container for this element. Intense physical exercise reduces the content of glutamine in the blood by 20%, and its consumption increases almost 5 times.

Back in the 80s, research discovered a relationship between the rate of protein synthesis and the level of glutamine in the blood. It turned out that the higher the level of free glutamine, the faster and more efficiently muscle cells grow. Due to the fact that muscle fiber absorbs incoming glutamine, it becomes denser.

Glutamine and creatine

The combination of glutamine and creatine will satisfy the muscle cells' need for fluid. When muscles are unable to respond to the creatine entering the body, they remain susceptible to the absorption of glutamine.

This means that taking glutamine in combination with creatine is guaranteed to lead to greater stretching of the outer shell of the muscle cell, thereby stimulating its growth. In addition, immediately after taking glutamine and creatine, consuming a large amount of liquid will definitely lead to an increase in blood pressure, which helps pump blood into the muscles.

Daily requirement

According to research, it is necessary to take from 4 to 8 grams per day. The human body is simply not able to absorb a larger amount.

Ideally, the daily dose is divided into two doses: during or immediately after training and before going to bed. The first dose will saturate the depleted pool, suppress the catabolism process and start muscle growth. The second dose will help increase the synthesis of growth hormone.

On rest days, the first dose of glutamine can be taken at lunchtime.

Glutamine: how to take it correctly?

When asked how to take glutamine, almost all experienced trainers answer the same way - it is best to take glutamine on an empty stomach. For example, at least 30 minutes before eating.

An amino acid needs some time to be fully absorbed before the body receives the rest of the amino acids and elements with a normal meal.

Glutamine: harm and contraindications

Since glutamine is a natural acid that constantly enters our body with almost any food intake, there can be no harm from it. The use of this amino acid does not pose any danger to health and has no side effects.

When entering the intestines in large doses, for example, more than 15 grams, glutamine can cause an irritating effect. However, any overdose of this amino acid is very quickly eliminated from the body in a natural way.

Glutamine: Application

Glutamine is a vital amino acid. Additional intake of glutamine has a beneficial effect on increasing and maintaining muscle mass, significantly reducing muscle pain and accelerating recovery after intense training.

Glutamine is involved in the formation of glutathione, one of the most powerful antioxidants in the human body.

If you play sports on a regular basis, experience daily stress, illness or injury, taking glutamine is recommended.

Glutamine in foods

When it comes to animal sources, glutamine is found in large quantities in chicken, beef, fish, dairy products and eggs.

Plant foods rich in glutamine include beets, beans, cabbage, spinach and parsley. Some free glutamine is found in vegetable juices and fermented foods such as miso.

Style Summary
Glutamine is, without a doubt, one of the most important and essential amino acids for the human body. Naturally, it cannot turn a skinny athlete into Mr. Olympia in the blink of an eye, but glutamine is an irreplaceable, effective and extremely important assistant in achieving the results set by the athlete.