Glutamine is an amino acid that can be found in the muscles, but it can also be produced from other amino acids, so that it can be found all over the body. This amino acid, among other functions, is responsible for promoting and maintaining hypertrophy, increasing performance of the athlete and the recovery after the physical exercise.
After intense exercise glutamine levels normally decrease, it may then be recommended the supplementation of this amino acid. Supplementation of glutamine is normally made by athletes for bodybuilding with the goal of keeping the muscles and prevent infections, especially during the period of competitions.
Glutamine can be found in food supplements in the form of amino acid free, which is called L-glutamine, or peptide in which the glutamine is connected to other amino acids, and glutamine peptide is nearly 70% more absorbed than L-glutamine. In addition, this amino acid can be found in various foods, such as meat, fish and eggs. See what are the foods rich in glutamine.
In addition to promoting muscle growth, avoid the loss of lean body mass, improve performance and workout performance and muscle recovery, glutamine has other benefits, such as:
- Improves the functioning of the intestine, because it is a nutrient vital for its repair;
- Improves memory and concentration, for being a neurotransmitter essential in the brain;
- Helps to treat diarrhoea, balancing the production of mucus, which results in evacuations healthy;
- Improves the metabolism and the detoxification cell;
- Limits the cravings of sugar and alcohol;
- Help fight cancer;
- Improves the symptoms of diabetes;
- Balances the balance acid-base during states of acidosis;
- Promotes body detoxification of nitrogen and ammonia;
- Helps in the synthesis of nucleotides, for being a precursor of nitrogen;
- Strengthens the immune system through the regulation of the immune response of IgA which is an antibody important in the attack of viruses and bacteria.
The glutamine supplement is also recommended for people who are recovering from injury, burns, cancer treatment or surgeries, as it helps speed healing and prevent infections.
How to take glutamine
The recommended daily amount of L-glutamine or Glutamine Peptide is from 10 to 15 g for athletes, divided into 2 or 3 doses, and 20 to 40g for other situations that should always be evaluated by your doctor. Glutamine can be consumed before training along with a fruit or before you sleep.
Glutamine is available in capsules and sachets such as L-glutamine, Therefore, Essential Nutrition or Probiotic, for example, and can be found in powder form or in capsules and is sold in pharmacies and stores of food supplements, with the price ranging around R$ 40 to R$ 280.00 depending on the amount of capsules and the brand name of the product.
The consumption more than 40 g of glutamine per day can cause nausea and abdominal pain, and it is important to have guidance from a nutritionist to verify the need to make use of glutamine in capsules, for example. In addition, people with diabetes should consult the doctor so that it is indicated the best form of consumption of this amino acid.
When taken in the recommended quantities per day, and according to the guidance of the dietician or the doctor’s, glutamine does not cause the person engorde. However, due to the stimulation of muscle mass gain, can be perceived weight gain, which is due to the muscles.
However, when taken without indication or of excessive and reckless, and without being accompanied by the practice of regular exercise, glutamine may promote the accumulation of fat in the body.
How to increase muscle mass
To increase muscle mass you need to adopt healthy life habits. The practice of physical exercises on a regular basis is essential, it is recommended that the exercises are performed intensively, preferably until you reach muscle failure and cadenciada, or be so slow to feel all of the movement of the muscle. Check out some tips to gain muscle mass faster.
Associated with the practice of regular physical exercise, it is crucial for them to be adopted eating habits also suitable for the purpose. Typically the food for muscle mass gain is rich in protein, such as meat, eggs and legumes, for example, being important the monitoring of a nutritionist. See what are the 10 best foods to gain muscle mass.