The benefits of Glutamine

Protein supplementation is a common nutritional practice among athletes and people who strength training. It is beneficial on many points and in particular for muscle development which is one of the objectives of bodybuilding. Glutamine is also widely used by athletes, because it is an essential amino acid, in particular for the synthesis of its proteins and muscle recovery .

With intense physical exercise, certain amino acids such as glutamine tend to decrease considerably even though it is 70% produced by our body. And when we know that glutamine deficiency leads to a loss of muscle volume, a lack of energy and a weakened immune system, we understand why athletes are particularly fond of supplementing with this acid. amino as a food supplement (capsule or powder)

Focus on the benefits of glutamine and the best way to consume it to promote muscle mass.

What is glutamine?

Glutamine is a product that began to become popular in the late 1980s and 1990s following studies by researchers MacLennan, Millward, Hammarqvist, Thompson and Guoyao, respectively. These have made it possible to attest that glutamine plays a leading role in protein synthesis and the inhibition of their degradation process. But what is glutamine really?

An amino acid abundant in our muscles

Although it is not one of the 8 essential amino acids of the body, glutamine is nonetheless the amino acid most present in the blood and in the muscles. Its synthesis takes place mainly in the skeletal muscles by the enzyme glutamine synthetase from the amino acid glutamate and glutamic acid.

An essential food supplement

Glutamine is scientifically considered to be a “conditionally essential” amino acid since the body has the ability to synthesize it from the foods we eat: dairy products, raw vegetables, animal protein, etc.

Intense physical training can, however, reduce this synthesis by 50% and make it necessary to take glutamine in the form of a food supplement. This is also the reason why athletes who do weight training take care to supplement their diet with glutamine powder or capsules in order to avoid overtraining syndrome and promote recovery .

The interest of glutamine for the athlete

In fact, proteins provide the amino acids that the body needs for carrying out metabolic processes in the body and in muscles, and in particular the transport and storage of nutrients. These amino acids will also be useful for building strength and optimizing muscle growth and recovery.

To benefit from the benefits of amino acids on muscle building, athletes then favor a diet rich in proteins (animal and / or vegetable according to their diet) because they provide the 20 amino acids that the body needs.

The practice of regular physical activity makes the metabolism work much faster, which degrades muscle tissue and especially the glutamine they contain. In this context, it is essential to provide a supplement of glutamine to the body in order to avoid deficiencies and to correctly synthesize its proteins. This allows for good recovery and muscle as well as better gut health.

An ally for the recovery of the athlete

Strength training is an activity that usually requires intense training which can, over time, lead to the breakdown of muscle tissue and the amino acids in it. And because muscles are made up of 60% glutamine, this amino acid is then the most affected by this deficit. This is why the recovery phase is very important, because it allows the reconstitution of these tissues through the reserves of glycogen, a source of energy for the body.

It turns out that glutamine also helps increase glycogen stores, which makes it a great ally for muscle recovery, regardless of the physical activity practiced.

Protection of the athlete’s intestine

Intensive sport can be synonymous with degradation of the intestinal flora and stomach aches in some athletes. Indeed, during the practice of sport, our organism promotes the vascularization of the functions linked to the muscular movements carried out. This causes a slowdown in blood exchange in the intestine which can cause pain or poor digestion.

The maintenance of the intestinal flora should not be neglected by regular athletes and the intake of glutamine is ideal for nourishing the intestine following intense efforts.

The effects of glutamine on the organism

You now know that glutamine is a real asset for regular sports training and for optimal recovery. What are its concrete effects?

The impact of a glutamine deficiency

glutamine deficiency can occur during intensive training during which physical endurance is required and when the period of physical recovery is insufficient to replenish the reserves of amino acids in the muscles .

The first consequence of this lack of glutamine is then a drop in the resistance of the immune system. It is manifested by a greater sensitivity to various infections.

Glutamine deficiency can also cause difficulty in muscle development.

Finally, it can also result in a loss of energy since the muscles no longer contain enough glycogen.

The action of glutamine on the intestine

Glutamine also plays an important role in the intestine in that it constitutes an energy source for the cells that compose it, the enterocytes. It preserves the permeability of the intestinal barrier and helps prevent digestive and colon disorders…

The physical effort produced during training diverts glutamine from the intestinal barrier, which leads to its permeability and increased sensitivity to severe digestive disorders as well as to various pathologies. In other words, the intestine is then less irrigated, which is not good for health.

To limit intestinal damage during physical exertion, it is therefore very important to provide your body with a good glutamine supplementation so that it continues to provide energy to the cells intestinal.

The interest of glutamine for a Detox

Taking glutamine as part of a detox treatment is also relevant since this amino acid has the ability to repair the intestinal barrier and to heal the intestines which have been damaged by the various toxins which had to pass through them.

By strengthening the impermeability of the intestine, glutamine will then make your detox cure more effective since it will allow the passage of nutrients and the elimination of toxins.

How to choose between BCAA and Glutamine

As part of nutrition benefiting from food supplements, glutamine is often associated with BCAAs as they have similar actions on muscle recovery and stimulation of the immune system in athletes.

Their difference lies in the fact that BCAAs are essential amino acids made up of a branch of Leucine, Isoleucine and Valine. Unlike glutamine, BCAAs cannot be produced by the body alone and must therefore be provided through food and / or taking food supplements. It is also important to note that they alone represent 30% of the proteins contained in the muscles.

BCAAs also have the particularity, thanks to Leucine, of acting on the mTOR and AMPK molecules responsible for the sensation and perception of hunger in the brain. Taking BCAAs is therefore more indicated when you are aiming for significant fat loss . They will provide the energy supply necessary for the muscle to continue to function optimally. BCAAs will also make you feel less hungry. It is also advisable to consume your BCAA supplement away from any protein source before and after training if you want to fully benefit from its advantages.

Glutamine intake, on the other hand, occurs during training and recovery.

Finally, it should be noted that taking BCAAs and glutamine can be done simultaneously if you want to benefit from their combined benefits. In this case, the BCAA glutamine mix should be consumed during training in the form of a drink to prevent you from getting too tired during exercise. The simultaneous consumption of BCAAs and glutamine will also optimize your immune defenses as well as the speed of recovery after training.

Choosing between BCAAs and glutamine will ultimately depend on your current goals, the most important thing to remember is that the more intense your workout, the more you will need these amino acids to help your body keep pace.

Our opinion on glutamine

Glutamine is of great benefit to those who practice regular physical activity and sport. It has an anti-catabolic effect since it limits muscle degradation, optimizes the synthesis of Leucine in fibers and decreases lactic acid.

Glutamine also works in the development of muscles by engulfing them with beneficial substances such as minerals or amino acids. It ensures better protein fixation during training thanks to penetration into muscle tissue.

Finally, by preventing overtraining syndrome, glutamine is the amino acid that all athletes must consume to ensure safe training and with convincing results. We also recommend its consumption not only in the form of food but also of supplements if you are aiming for successful muscle development and good recovery after physical exertion.

How to choose the right food supplement

If you are looking for a supplement to improve your health, be sure to choose top quality products that do not contain chemical additives that can be harmful to your body.

At NUTRIPURE, we have selected L-Glutamine manufactured by BioKyowa for its quality and traceability . This L-GLutamine comes from the fermentation of plants, especially corn and is guaranteed GMO-free: it is therefore natural and of 100% plant origin, a plant quality to best respect your body.

Choose a brand that doesn’t compromise on quality. Certain Glutamines can be obtained from duck feathers or include chemical additives such as solvents, preservatives or even dyes in order to facilitate production, storage or appearance.

It is for these reasons that we are keen to not include chemical additives, flavors and even less solvents in our food supplements. Quality or nothing.

Dosage and dosage

Glutamine can be presented as a capsule and as a powder to be dissolved in water. That in powder form is the most convenient to take, since it can be mixed directly into the protein shake that you drink during your sessions.

While some advocate the consumption of 10 to 26 g of glutamine per day, this amount is only recommended if your activity is really intense.

The most indicated dosage is 5 g per day . Note that you can mix it with other supplements like BCAA or Whey Isolate.

When to take glutamine?

It is not advisable to take glutamine before training. It is rather consumed in the middle of it, when you need to hydrate yourself or after, to regain your strength. You can also take glutamine before bed on rest days to optimize recovery.

Contraindications and adverse effects

Consuming too much glutamine does not cause side effects on the body, since it will either eliminate it or use it. Note, however, that excessive dosage will not give you more benefit than the dosage recommended by experts .