Everything you need to know about Glutamine
One of the best known supplements in the gym, but is Glutamine worth it?
Glutamine is a classic in the world of sports supplementation, and it's hard to find a store in this business that doesn't have it on the shelves.
But you know what it is?
Do you know if it really works?
That and more is what you'll get to know in this guide.
Attention, Glutamine has several applications and benefits, but we will focus above all on bodybuilding practitioners and those who want to improve their body composition.
What is Glutamine?
It is a conditionally essential amino acid, that is, the body manages to produce it, however, in certain situations can be promoted to essential, when the body can not synthesize enough to meet 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's Glutamine for?
This is one of those supplements that in theory seem to make a lot of sense, but in practice it's not that linear.
Some people WILL have benefits with this supplement, others MAY have and others will hardly notice anything significant.
Who's going to get benefits?
Those who practice long-term endurance sports, or have very intense, long and repeated training, may have glutamine a good ally.
Who is it can have benefits?
Summer's there, and you're probably on a diet to lose fat, which means you're on a low-calorie regimen.
If you're one of those who do daily weight training, with cardio in the mix and still cut 500 calories as if it were nothing, this amino acid can help you recover from workouts and maintain your muscle mass.
Who's going to get benefits?
Those who follow a hypercaloric diet, rich in quality proteins and have a good workout, will hardly notice much because their Glutamine levels are probably already at the ideal level, especially if you already use a Whey supplement.
That is, people likely to lower their Glutamine levels, either through training or diet, may have benefits when using this supplement, and people with optimized levels will hardly take great advantage of this supplementation.
What are the benefits of Glutamine?
You know who can benefit from this amino acid, but you still don't know what those benefits are.
The possible benefits are:
- Better recovery
- Best performance in long-term sports
- Anti-catabolic effect
- Enhanced immune system
There are more benefits, after all this amino acid is responsible for immense processes in our body, but we will focus on the main ones for those who aim at a more aesthetic body, or a better sports performance.
Note. Glutamine is an excellent compound to improve intestinal health.
All of these benefits are usually associated with reductions in Glutamine levels, both through training and feeding.
If you're training for a marathon, your Glutamine levels will drop and supplementation makes sense not only for better performance, but also to prevent infections of a weaker immune system, better recovery and preservation of muscle tissue.
If your workout goes through only 30 minutes of intense exercise, your Glutamine levels will not drop significantly, so unless you follow a low-calorie diet or low protein, the benefits will be lower.
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 study separated 31 people between 18 and 24 years old into two groups, one of the groups used Glutamine and the other Maltodextrin group for six weeks.
(Both groups improved)
Another thing this amino acid does not do, is to improve performance directly in high intensity and short-lived 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 don't 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?
It's hard to find a glutamine-free supplement store, but both Myprotein and Prozis offer good deals at a good price.
What is a good offer at a good price?
Glutamine, is it worth it?
If you read the article, you must have drawn your own conclusion by now, but if you simply jumped to the end, the answer is, it depends.
Take a look at the section for who Glutamine is and see what group you fit into.
If you're training for a marathon and you're still trying to lose weight at the same time, Glutamine is worth it.
Preparing for summer with four short and intense bodybuilding workouts, three more cardio workouts and a low-calorie diet? Maybe it's worth it.
What group do you fit into?