What You Should Know About Glutamine

Glutamine is a non-essential amino acid, which means that glutamine can be produced by the body itself. Glutamine is synthesized primarily in the liver. Glutamine is also produced in the kidneys, brain and lungs. However, the body can only produce glutamine itself if other amino acids are also involved in the synthesis.

The essential amino acids such as isoleucine and valine are particularly important for this. The highest abundance of glutamine in the body is found in muscle cells. Glutamine is mainly responsible for water retention in cells. This causes the cell volume to increase during muscle training. Glutamine has a positive effect on building muscle and burning fat. Even more detailed, study-based findings about glutamine can also be found on the Internet.

Effects Of Glutamine

Glutamine is an excellent source of energy. After an intensive workout, the body is in a catabolic state; it breaks down proteins into amino acids so that it can burn them for energy. As a result, the amino acids leucine, isoleucine and others are transferred to glutamic acid - this is how glutamine is formed. It is further processed by the intestines to be later converted into alanine and finally absorbed as an energy source in the liver. Glutamine also transports nitrogen.

Glutamine also works by improving the function of the gastrointestinal tract and increasing glycogen production in the liver. Glutamine is needed to promote the breakdown of ammonia produced in cell metabolism into urea. The other tasks of glutamine in the cells also include:

• Glutamine increases DNA and RNA biosynthesis 
• it promotes the growth of cells 
• Glutamine is needed for the production of certain amino sugars, such as gamma-amino-butyric acid and proteins
• it has an essential effect in the biosynthesis of glutathione.

Glutamine also plays an important role in the human defense system because the substance positively stimulates the cells of the immune system. The immunocytes, which are responsible for triggering an immune reaction, need high concentrations of glutamine to do their job. If the plasma glutamine level is too low, the immune system is negatively affected. As a rule, the immune deficiency is accompanied by overtraining and is caused by the muscles breaking down glutamine more intensively.

This can lead to low plasma glutamine levels, which can even last for weeks. However, glutamine deficiency can also be counteracted externally with certain supplements. Targeted care can also be provided through food. This can be, for example, a protein powder; natural foods such as salmon, beef, eggs, or walnuts also have a high glutamine level. Important: Glutamine has great benefits for both professional athletes and amateur athletes. Not only does it have an anabolic effect (building up), but it also has an anti-catabolic effect (it protects against muscle breakdown).

The Effect Of Glutamine In The Composition:

•  It takes part in protein synthesis, which leads to an increase in lean muscle mass and increases performance
• Glutamine provides the body with a sufficient amount of non-essential amino acids
• Thanks to glutamine, the ability and quality of regeneration increases
• It boosts the metabolism and thereby significantly expands the capacity of muscle work
• It does not allow ammonia levels to be too high
• As part of glycogen synthesis increases energy reserves and thus general athletic performance
• It has an indirect effect on muscle building
• Glutamine also has a muscle-sparing effect (anti-catabolic)
• It has an antioxidant effect and takes part in nitrogen transport.

What Side Effects Does Glutamine Have ?

Glutamine is a natural active ingredient that is non-toxic. Certain side effects can only occur with higher amounts of over 30g per kilogram of body weight. An overdose is hardly possible through a natural diet alone. Only an overdose of supplements can lead to increased glutamine levels. These could then be the possible consequences:

• Tingling and trembling of fingers
• Increased headaches
• General feeling of being unwell, nausea, vomiting, diarrhea or constipation
• Hot flashes occur.

People often react with a feeling of heat and/or tightness, as well as tingling in the neck and fingers. On the other hand, an undersupply of glutamine over a long period of time can lead to reduced activity of the immune system and absorption disorders. This can make you more susceptible to all kinds of infections, and it can also lead to a deficiency in some other vital substances.

How Much Glutamine Does A Healthy person need?

Although there is no exact recommendation for daily glutamine intake, it is recommended to consume between 0.8 and 2.7 grams of glutamine per day and per kilogram of body weight. With normal glutamine levels in the blood, one should have blood plasma levels of 400 to 600 µmol per liter.

Dosage Of Glutamine 

Quark cheeses are considered to be the foods richest in glutamine and should therefore be consumed regularly. Milk and yogurt are also considered good sources of glutamine. There is still debate about when the best time is for glutamine to be absorbed into the body.

However, taking it in the morning and evening has proven to be best. To strengthen the immune system, it is best to take 5g of glutamine after getting up and before going to sleep. If you want to promote muscle mass growth, glycogen storage in muscle tissue must be increased. To do this, you take around 5 to 10g of glutamine before and after training.