Glutamine

Glutamine is one of the conditionally essential amino acids found in the body. This means that a person is able to produce it on his own, but a weakened immune system and nervous breakdowns can increase daily requirements. In such cases, it is important to take care of additional sources of the substance.

General characteristics

In the human body, glutamine is a fairly common amino acid – it makes up almost 20% of the total amount of the group’s substances. Over 60% of our skeletal muscles are made up of this amino acid. And given that it contains 19% nitrogen, glutamine is the main supplier of nitrogen compounds.

Our body uses glutamine as a building block for glycopeptides and glycoproteins, which in turn are needed to support bones and joints. It also plays a key role in regulating the synthesis of the antioxidant glutathione.

It has been proven that glutamine has a positive effect on the growth process, supports the immune system. And the ability to have a beneficial effect on muscle tissue makes it an extremely popular sports nutrition supplement among bodybuilders. Also, the property of this amino acid to retain moisture in the tissues is used by bodybuilders to maintain the volume and relief of muscles. In addition, glutamine prevents muscle catabolism and helps the body recover faster during sleep. With antioxidant properties, glutamine protects against free radicals and also prevents degenerative neurological diseases such as Alzheimer’s and Parkinson’s. In conditions of increased catabolism during infectious diseases or recovery from injuries, the concentration of glutamine decreases by almost 2 times, causing severe weakness.

Glutamine and glutamic acid: what is the difference

By acting on the nervous system, glutamine is able to transform itself into glutamic acid, a neurotransmitter, and then, if necessary, again into glutamine. But despite the similarity of the names, it is important to understand the difference between these two amino acids.

Glutamine is an amino acid, the maximum concentration of which is found in the brain and spinal cord, plasma, as well as in the intercellular fluid of the muscles.

This substance regulates the balance of alkali and acids, promotes the production of new cells, thereby preventing early aging. With a lack of glutamine, tissues are destroyed, and the body begins to use muscle tissue as a source of proteins.

Glutamic acid is a neurotransmitter and belongs to the nonessential class. It is responsible for the transmission of nerve impulses, affects the functioning of the central nervous system, has psychostimulating and exciting properties. If there is a need to maintain, restore physical strength, build muscle, then glutamine should be introduced into the diet, and glutamic acid is important for mental health.

Glutamine and …

…crayfish

There is evidence that glutamine has anticancer properties. Some clinical experience has shown that taking the amino acid as a supplement can slow tumor growth and significantly improve metabolism. In addition, glutamine accelerates cell renewal and strengthens the immune system, which is of particular importance after chemotherapy, as well as for people with radiation sickness.

However, cells with active proliferation for the synthesis of macromolecules are in dire need of nitrogen sources. Tumor cells are the most “gluttonous” and use an additional source of energy – glutamine, which is present in the free state in the cytoplasm, intercellular space and organelles to replenish their bioenergetic and biosynthetic needs. Modern research is aimed at developing drugs that selectively block the consumption of glutamine by tumor cells. what is the therapeutic goal in oncology. Therefore, people with cancer, as well as those at risk, are advised to limit their intake of glutamine. A similar recommendation exists for people with diseased kidneys.

…the immune system

The immune system of the human body can be compared to a moving car: it, like a car, constantly needs fuel. And glutamine just acts as an element that supplies this fuel to the immune system. Stress, increased physical activity, certain diseases, surgeries and injuries can trigger excessive production of the hormone cortisol, excess cortisol depletes glutamine stores. The lack of amino acids, in turn, affects the state of lymphocytes, on which the functionality of the immune system depends.

Studies show that maintaining the balance of this amino acid strengthens the immune system, prevents a number of diseases, helps wounds heal faster, and even reduces the risk of death in critical conditions.

…digestive system

Also, this substance is useful for people with intestinal diseases, as it helps to protect the mucous membrane of the digestive tract and restore its integrity. Autoimmune bowel diseases, such as Crohn’s disease, almost always affect the effectiveness of the use of vitamins and nutrients obtained from food. Glutamine (calculated as 0,5 g per 1 kg of weight) is able to correct the permeability of the intestinal walls and increase the absorption of vitamins and nutrients through the intestinal walls into the bloodstream, thereby improving the functioning of the whole organism. In addition, glutamine has a positive effect on ulcers, diarrhea, and reduces the risk of developing stomach cancer.

Other benefits of glutamine:

• prevents muscle breakdown;
• maintains cell volume (due to moisture retention);
• accelerates the recovery of the skin after burns or other damage;
• accelerates the production of growth hormone;
• promotes ulcer healing (taking 1,5 g of a substance over 4 weeks accelerates healing by 90 percent);
• as a neurotransmitter, improves memory and concentration;
• restores endurance after exercise;
• promotes detoxification at the cell level;
• reduces cravings for sweets and alcohol.

Daily rate

There are various theories about what time of day it is better to take glutamine. Most scientists agree that morning and evening are ideal for taking the drug. Using the substance 5 g twice a day will significantly strengthen the immune system. Bodybuilders whose goal is to build muscle mass can increase this dose 2 times.

Danger of scarcity

The concentration of glutamine in the blood exceeds the amount of any other amino acid (approximately 500-900 micromoles per liter of blood), and its deficiency can manifest serious health consequences.

An amino acid deficiency is usually diagnosed in people with impaired metabolism. Also, severe injuries, burns, and surgical operations contribute to a sharp decrease in the level of a substance. Even minor infections in the body can lead to rapid depletion of glutamine stores.

A regular lack of a substance can lead to disruption of the immune system. In addition, the body’s ability to absorb vitamins and other nutrients will drop dramatically. Thus, the lack of glutamine is a total amino acid imbalance, a tendency to disease and a deficiency of many useful elements. Under such circumstances, it is worth considering taking the substance in the form of dietary supplements.

Side effects

Incorrect use of dietary supplements containing glutamine can cause unpleasant consequences. Among the most common side effects are swelling, nausea, vomiting, flatulence, stomach pain, constipation, dry mouth. There is also information about depressive states, allergic rashes, insomnia and muscle pain caused by an overdose of glutamine.

Food sources

The recommended minimum dose of glutamine is approximately 10 g per day.

But in some circumstances, this rate may be increased. Most amino acids are needed by athletes (especially during competitions), people with kidney or liver disease, during chemotherapy. Persons from these categories can take even 40 g of substance per day. In such cases, they resort to food additives, since it is almost impossible to provide such a high dose of amino acids exclusively from food products. Meanwhile, healthy people will be enough food sources of glutamine.

When choosing foods rich in amino acids, it should be borne in mind that it quickly breaks down under the influence of high temperature and during long-term storage in direct sunlight.

As already noted, the body is able to synthesize glutamine on its own, but if this is not enough, it is important to take care of the right diet. Glutamine can be obtained from protein foods of animal origin. Most of it is found in meat and dairy products. Among plant foods, preferences can be given to beans, raw spinach, parsley, cabbage. You can replenish the reserves of the substance from broths, Chinese cabbage, cottage cheese, asparagus, broccoli, fish, venison, turkey. Cheeses and cottage cheese are some of the best sources of glutamine. A little less substance is present in milk and yoghurts. Some reserves are found in vegetable juices.

Glutamine is a versatile amino acid. With its lack of immunity weakens and there are problems with digestion. The content of the antioxidant glutathione and the level of protection against free radicals depend on its concentration in the body. This substance is undoubtedly an important component of the nutrition of bodybuilders. But glutamine is no less important for ordinary people. Do you want to regulate your metabolism? Do you suffer from gastrointestinal diseases? Do you need to strengthen your immune system? All these problems are easily solved with the help of an amino acid. And if it’s supposed to help build muscle, glutamine should be part of your daily diet.

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