Glutamine is the most abundant amino acid in the human body and is found in significant amounts in muscle, blood plasma, and the brain. Although it is considered non-essential because the body can synthesize it from other amino acids, there are times when the need for glutamine may exceed the body’s ability to produce it. These situations can include periods of stress, illness, injury, intense exercise, and prolonged weight training.
Glutamine is an important component of the immune system and the gastrointestinal tract. It acts as an energy source for immune and intestinal lining cells, promoting intestinal barrier integrity and immune response. In addition, glutamine is involved in protein synthesis and in regulating the acid-base balance in the body.
If you are looking for glutamine-rich foods, here are a few examples:
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diet meat: Lean meats such as chicken, turkey, and fish are good sources of glutamine.
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Dairy products: Dairy products such as cottage cheese, yogurt and milk also contain glutamine.
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Eggs: Eggs are a complete source of protein and contain glutamine.
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Spinach: Spinach and other leafy green vegetables are high in glutamine.
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Legumes: Legumes such as beans, lentils, and chickpeas are good sources of glutamine and plant-based protein.
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Nuts and seeds: Some nuts, such as almonds and walnuts, as well as seeds, such as sunflower and pumpkin seeds, also contain glutamine.
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Soya: Soy and soy products such as tofu are rich in glutamine and vegetable protein.
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Veal: It also contains glutamine, although in smaller amounts compared to other protein sources.
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Fish and shellfish. In addition to being a good source of protein, many types of fish and shellfish contain glutamine.
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Whole grain products. Whole grains such as brown rice, quinoa, and oats also contain significant amounts of glutamine.
Impact on sports performance
The relationship between glutamine and athletic performance has been the subject of research for decades. It has been suggested that depletion of glutamine levels in the body due to physical stress, intense exercise, and other factors may contribute to fatigue, immune system suppression, and decreased performance. This has led to the idea that glutamine supplements may be beneficial for athletes.
Performance improvement
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Muscle recovery: During intense and prolonged exercise, glutamine levels in the body can decrease, which can affect muscle recovery and immune function. Glutamine supplementation can help replenish these levels and speed up muscle recovery after a workout.
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The immune system: Intense exercise can temporarily weaken the immune system, increasing the risk of infections. Glutamine plays a key role in the functioning of the immune system, so taking it may help support a stronger immune system in athletes undergoing intense training.
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Reduced muscle catabolism: It has been suggested that glutamine may have an anti-catabolic effect, preventing excessive muscle breakdown during exercise. This can be especially beneficial for athletes undergoing intense training and seeking to minimize muscle loss.
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Acid-base balance: During intense exercise, the body produces lactic acid and other metabolites that can affect the acid-base balance. Glutamine is thought to help neutralize these acids and help maintain a more alkaline environment in the muscles, which can delay fatigue.
scientific proof
Studies on the effects of glutamine supplementation on athletic performance have produced mixed results. Some studies suggest that glutamine may have benefits in recovery and immune function, while others have found no significant difference in performance between groups taking glutamine supplements and groups taking placebo.
It is important to note that the response to glutamine supplementation can vary by individual, sport, duration of exercise, and other factors. In addition, the dose and timing of supplementation can also affect results.
What is the recommended dose if we are taking a glutamine supplement?
The recommended dose of glutamine may vary depending on various factors such as sport, training intensity, diet, and individual needs. There is no single dose that is suitable for everyone, but doses are usually between 5 and 20 grams per day. Here are some considerations:
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Standard dosage: Many athletes take 5 to 10 grams of glutamine per day in divided doses: one serving in the morning and one after training.
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Loading dose: Some people choose an initial “loading dose” for the first few days, where they take 20 grams divided into two or four doses per day, and then decrease the dose to a lower maintenance level.
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Time of consumption: Taking glutamine after a workout or before bed can be beneficial as the body can use it to repair and regenerate tissues during this time.
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Individualization: Each person may have different needs and tolerances. Some athletes may benefit more from glutamine than others, so it’s important to monitor your body’s response and adjust your dosage accordingly.
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Professional advice: Before you start taking any supplements, it’s a good idea to speak with a healthcare professional, such as a doctor or dietitian. They may consider your personal situation, your diet and your goals in order to provide you with specific recommendations.
It is important to remember that supplements should not replace a balanced and nutritious diet. In addition, athletic performance is based not only on any one specific supplement, but also on a combination of proper training, rest, nutrition and other factors.
