Glutamine is a conditionally replaceable amino acid that plays an important role in anabolic processes and recovery. It serves as a building material for muscles and other tissues, and also supports immunity and removes toxins (for example, ammonia).
The popularity of this supplement in sports nutrition (bodybuilding, powerlifting) is due to its supposed ability to accelerate anabolism and slow down catabolism after intense training, promoting faster recovery. However, it is necessary to take into account that the effectiveness of glutamine may vary depending on the individual characteristics of the body.
Properties and Benefits
L-glutamine is a conditionally essential amino acid that plays an important role in many processes in the body. Its positive effects include:
- Improved digestion.
- Support for the immune system.
- Stimulation of muscle tissue growth.
- Participation in detoxification.
- Reduction of catabolism.
- Acceleration of recovery after training.
- Tissue regeneration.
- Support for intestinal health.
- Reduction of fat accumulation.
It is important to note that the ability of it to increase growth hormone levels is not always evident and is more often observed in beginners making significant changes to their lifestyle. For a more effective increase in growth hormone, it is recommended to use specialized drugs (for example, ibutamoren), while it is necessary to conduct the necessary tests to monitor the state of the body before taking any supplements. Harm from glutamine is unlikely when used correctly and in recommended doses, but individual intolerance is possible.
Possible side effects when using it include:
- Upset stomach.
- Abdominal pain.
- Nausea and vomiting.
- Dry mouth.
It is important to follow the dosage and duration recommendations. If side effects occur, stop taking the product immediately and consult your doctor.
L-Glutamine in Bodybuilding: Application and Sources
Experts recommend taking such supplements no more than twice a day: immediately after training and in the evening or before bed. The maximum daily dose is 8-9 g. Combination with creatine is acceptable, but with protein it is not recommended due to possible slowdown in protein absorption (the interval between taking glutamine and protein should be at least 30 minutes).
This is an important supplement in bodybuilding, promoting muscle growth and recovery. To achieve the optimal effect, it is recommended to combine it with other amino acids in the correct dosages. A typical intake scheme: 5 g before training, 5 g after training and another 5 g before bed during particularly intense training. The duration of intake is individual and can be long (including the period after the end of a sports career). Natural sources of glutamine: It is found in many protein foods: meat (beef, poultry, pork), fish, eggs, dairy products, grains (wheat, rice, oats, corn) and legumes (beans, chickpeas, lentils, soybeans).
But, there is also another opinion about the use of glutamine:
Optimal dosage: 1-1.5 g per 10 kg of body weight (e.g. 8-12 g for a person weighing 80 kg). Although the daily dose is not limited, taking more than 10 g at a time can lead to intestinal disorders. If the daily dose is more than 10 g, divide the intake into 2 parts. Taking 20-30 g per day does not bring additional benefits.
Recommended time of intake: 1-2 times a day, after training and / or before bed. Taking after training promotes muscle recovery and growth, and before bed - stimulates the production of growth hormone. On rest days, you can take at lunch and before bed. Some athletes take glutamine before training to increase energy and performance. Take it 30 minutes before a meal.
Use for Mass Gain, Weight Loss, and Strengthening the Immune System:
This drug is popular in bodybuilding as an aid in gaining muscle mass due to its anabolic properties, suppression of catabolism, increased endurance, and accelerated recovery. To enhance the effect, it is recommended to combine it with creatine, taking it after training.
In addition to gaining mass, glutamine can promote weight loss by accelerating metabolism and increasing endurance during training (but is not a fat burner).
Glutamine also strengthens the immune system, helping the body recover from stress and illness, as it serves as a source of nutrition for immune cells.
L-Glutamine and intestinal inflammation: conflicting data
This supplement is an important substrate for intestinal cells and plays a role in intestinal physiology. In vitro studies and animal models suggest its potential benefit in the treatment of inflammatory bowel disease. However, the results of clinical studies are inconsistent. This is explained by differences in the methods of the supplement administration (enteral vs. parenteral), dosage, duration of treatment, and patient characteristics.
Overall, the available clinical data do not support the efficacy of glutamine in the treatment of inflammatory bowel disease. Further studies are needed to clarify its true role.
Side effects
Doses up to 1 g/kg body weight are generally safe. However, some studies have reported serious adverse effects, including deaths (related to heart failure and thrombosis in patients with sickle cell disease who also received hydroxyurea). The most common side effects were gastrointestinal disorders (constipation, nausea, diarrhea, vomiting, abdominal pain), itching, headache. These effects were usually minor and passed without discontinuing the drug. Children more often reported pain in the limbs and back. The long-term safety of glutamine has not been fully studied. It is important to follow the recommended dosages and consult a doctor if any side effects occur.
Sources and compatibility with other supplements
Glutamine is found in many protein products: meat (beef, poultry, pork), fish, eggs, dairy products, cereals (wheat, rice, oats, corn) and legumes (beans, chickpeas, lentils, soy).
This drug combines well with various sports supplements, including pre-workout and post-workout complexes, creatine, arginine, gainers and other amino acid complexes. However, keep in mind that some of these supplements may already contain glutamine, so be sure to monitor your daily dosage to avoid overdosing.
Criticism of drug in Bodybuilding
Despite the prevalence of glutamine as a sports supplement, its effectiveness has been questioned. Some studies have found no positive effects of glutamine on:
- Muscle growth - studies by Wilkinson et al. and Candow et al. found no improvement in muscle protein synthesis or muscle growth with glutamine supplementation.
- Strength performance - a study by Antonio et al. showed no difference in strength performance between the glutamine and placebo groups.
- Post-exercise recovery - a study by Wilkinson et al. showed that glutamine did not accelerate glycogen resynthesis.
- Immune function - a study by Williams found no effect of glutamine on immunity.
While some studies have shown a reduced risk of infections in endurance athletes after glutamine supplementation, these results are not always replicated. A 2001 study published in the European Journal of Applied Physiology also found no beneficial effects on strength or muscle mass.
Conclusion
L-glutamine is a common amino acid that plays an important role in the body. Athletes often use it supplements to compensate for losses associated with intense training. Potential benefits include increased energy, improved immunity, and support for muscle growth. However, it is important to follow recommended dosages and consider glutamine intake from other sources to avoid excess. The effectiveness of supplement in sports remains a topic for further research.
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Good anabolism to all! Thanks for reading, athletes!