Glutamine, what is it for? How to take it, what the benefits are and much more.
Glutamine is a classic in the world of sports supplementation, and it's hard to find a store in this branch that doesn't have it on the shelves.
But, do you know what it is?
Do you know if really it works?
That and much more is what you will learn in this guide.
Note. Glutamine has a number of applications and benefits, but here we are only going to cover the effect of glutamine on bodybuilding.
What is Glutamine?
It is a conditionally essential amino acid, that is, the body can produce it, however, in certain situations it can be promoted to essential, when the body cannot synthesize enough to satisfy its needs.
What are these situations?
Situations of extreme stress, burns, serious illnesses, etc.
It is the most abundant amino acid in muscle tissue, that is, of all the amino acids you ingest, this is the one with the greatest presence in your muscles.
It is present in meat, eggs, fish and other sources rich in protein, that is, in the typical gym food.
Who is Glutamine for?
This is one of those supplements that in theory seem to make a lot of sense, but in practice it is not that linear.
Some people THEY GO benefit from this supplement, other THEY CAN have and others will hardly notice anything significant.
Who is that go have benefits?
Anyone who practices long-term endurance sports, or has very intense, long and repeated training, may have a good ally in Glutamine.
Who is it he can have benefits?
Summer is here and you are probably on a diet to lose fat, that is, you are on a diet hypocaloric.
If you are one of those who do daily bodybuilding workouts, with cardio in the mix and still cut 500 calories like it was nothing, this amino acid can help you recover from training and maintain your muscle mass.
Who is that difficultly will have benefits?
Who follows a diet hypercaloric, rich in quality proteins and has a good training, you will hardly notice much because your Glutamine levels are probably already at the ideal level, especially if you already use a supplement of whey.
That is, people susceptible to lowering their Glutamine levels, either through training or diet, may benefit from using this supplement, and people with optimal levels will hardly benefit from this supplementation.
What are the benefits of Glutamine?
You already know who can benefit from this amino acid, but you still don't know what those benefits are.
Possible benefits are:
- Better recovery
- Better performance in long-term sports
- anti catabolic effect
- Reinforced immune system
There are more benefits, after all this amino acid is responsible for immense processes in our body, but we are going to focus on the main ones for those who aim for a more aesthetic body, or a better sports performance.
Note. Glutamine is an excellent compound for improving intestinal health.
All of these benefits are usually associated with reductions in Glutamine levels, both through training and diet.
If you are training for a marathon, your Glutamine levels will drop and supplementation makes sense not only for better performance, but also to prevent infections from a weaker immune system, better recovery and preservation of muscle tissue.
If your workout is just 30 minutes of intense exercise, your Glutamine levels won't drop significantly, and therefore, unless you're on a diet. hypocaloric or low on proteins, the benefits will be less.
The anti-catabolic effect is probably the most interesting, especially at this time of year, with so many people on the treadmill and starving to show off their abs.
What Glutamine DOES NOT Do
You already know that in hypercaloric diets, rich in quality proteins and with a well-programmed workout the benefits will not be many, but with the amount of marketing that exists around the world of supplements, it is easy to get lost.
This one The study separated 31 people between 18 and 24 years of age into two groups, one group used Glutamine and the other group Maltodextrin for six weeks.
(Both groups improved)
Another thing that this amino acid does not do is to directly improve performance in high-intensity and short-term sports in healthy people.
How to take Glutamine? What dose to use?
The best times to use this supplement are before and after training to keep your levels high.
Regarding the dose, there are several factors to consider, but in the case of L-Glutamine you should use at least 5g per day, with an optimal dose being 5g before training and 5g after training.
You can increase these values according to your needs, but do not exceed 20g daily.
Note. L-Glutamine is the most common form, but there are other forms that may require smaller doses.
Where to buy and which to buy?
A supplement of pure L-Glutamine, without unnecessary additions, at a low price, is the L-Glutamine from Myprotein.
For a change, Bulk doesn't let itself be left behind, and they also have their offer with an excellent quality/price ratio that you can find here.
It's hard to find a supplement store without Glutamine. Choose a recognized brand with a good price.
Glutamine, is it worth it?
If you read the article, you must have already drawn your own conclusion, but if you just jumped to the end, the answer is: It depends.
Take a look at the section on who Glutamine is for and see which group you fit into.
If you are training for a marathon and are still trying to lose weight at the same time, Glutamine OK worth it.
Summer preparation with four short and intense weight training sessions, plus three cardio workouts and a diet hypocaloric? Possibly it is worth it.
What group do you fit into?
References http://www.ncbi.nlm.nih.gov/pubmed/11822473 http://www.ncbi.nlm.nih.gov/pubmed/18806122 http://www.ncbi.nlm.nih.gov/pubmed/17111006 http://www.ncbi.nlm.nih.gov/pubmed/11834123 http://www.ncbi.nlm.nih.gov/pubmed/9830832 http://www.ncbi.nlm.nih.gov/pubmed/10780937 http://www.ncbi.nlm.nih.gov/pubmed/10368336