Glutamine - amino acid produced by the body and necessary to maintain the volume of muscles and strengthen immunity. The content of glutamine in the muscles is up to 60%, but during physical exertion and stresses, this figure decreases, since the body, striving to fill the energy reserves, absorbs glutamine from muscle tissue. Glutamine food additives provide muscles with a sufficient amount of amino acid, without giving them to exhausted.
Impact of glutamine on the body
Glutamine prevents a decrease in muscle volume, affects the growth of cells, strengthens the immune system. Other glutamine functions:
- participates in the synthesis of protein and amino acids in the body;
- stabilizes the work of the digestive tract;
- positively affects mental activity;
- contributes to the detoxification of the body, derives ammonia;
- prevents stress and reduces fatigue from overtraining;
- reduces cortisol hormone production;
- restores the normal level of glycogen;
- strengthens the production of somatotropin - growth hormone.
Taking glutamine in the correct dosages according to the developed scheme, you will achieve significant results to improve body shape and enhancing endurance.
Natural sources of glutamine
Glutamine is formed in the body by the synthesis of substances obtained from food. There are vegetable and animal natural sources of glutamine:
- milk, cottage cheese and other dairy products;
- fish and beef;
- eggs, cheese;
- beans, cabbage;
- spinach and parsley;
- beet.
Natural sources do not supply muscles with glutamine fully, so if you want to achieve results in bodybuilding or other sports, take this amino acid as an additive.
How to take glutamine
Powder glutamine take, dissolving it in water, juice or sports nutrition cocktails. Capsules drink with plenty of cool liquid or pour their contents into a glass with a drink.
How many additives take
The daily rate of additives is 10-30 grams. To determine the individual dosage, make a calculation by the formula: for each kilogram of weight - 0.3 grams of glutamine. That is, if you weigh 60 kilograms, then the individual norm per day is 18 grams. Divide it into two parts and take in the morning to meals and in the evening. It makes no sense to use the additive in large quantities - the excess is not absorbed by the body.
Glutamine reception scheme
Glutamine can be taken according to the scheme. For this, the calculated daily rate is divided into 4 parts. In training days, drink the first portion in the morning to breakfast, the second - before training, the third - after classes, the fourth one - an hour before sleep. On days free of training, use glutamine in the morning, at lunch, afternoon and at night.
How to take glutamine with other sports nutrition
Glutamine is combined with other sports additives. Mix it with creatine in suitable proportions, dissolve in the drink and drink. But do not add amino acid into protein cocktail - protein slows down the absorption of amino acids. Hold the difference in half an hour between additives.
Side effect
Glutamine is produced in the body, so the side effects of its use occur extremely rarely. Do not take the additive during pregnancy and lactation, as well as for kidney and liver diseases. The negative reaction to the technique of glutamine is manifested in the following:
- threading in the stomach;
- vomit;
- pain in the head;
- pain in the joints;
- excessive sweating.
If you notice one of the side effects, stop receiving the powder and consult a doctor. It will assign analyzes and adjusts the dosage, up to the complete exclusion of amino acids from the diet.
The positive effect of glutamine on the growth of muscles is not proven by scientific research, but athletes who are consumed, note the increase in strength and endurance in training, improving the concentration, reduction of the recovery period.
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