Athletes of different modalities are constantly looking for ways to improve their performance, increase muscle recovery, lose weight faster, gain muscle mass more easily, among other results. In short, there is a constant search for better results for training with different goals. And the use of supplements is always among the main actions of athletes.
One of the supplements that are becoming quite popular among athletes is glutamine. It is an amino acid naturally produced by the body, directly associated with the muscular constitution. Its main mechanism of action is similar to the transport of nitrogen to the muscle fibers, thus helping in muscle recovery and increase in the volume of lean mass.
Benefits of Glutamine
Currently, the demand for glutamine supplements has increased in the market due to the constant dissemination of information. However, before you use this supplement, it is essential to know its action mechanisms and the real benefits. Therefore, we have prepared in this text the main benefits of glutamine, seeking to guide you if you believe that such a supplement may be useful for your training routine.
1 – Improved Muscle Recovery
A key point for high-performance athletes is the post-workout recovery time. This is because the outcomes depend on the sum of training with the capacity for muscle recovery. Everything that helps in the recovery process (sleeps well, avoid alcoholic beverages, balanced diet, supplementation, etc.) ends up influencing positively. And glutamine is one of the main supplements when it comes to muscle recovery.
In addition to assisting in protein synthesis, glutamine also directly assists in transporting nitrogen into the muscle. So it is a great supplement for those who want to improve their muscle recovery capacity.
2 – Avoid Catabolism
Catabolism, that is, the loss of lean mass for the maintenance of the body, is a factor that needs to be faced constantly by athletes. People who perform very intense training are more prone to catabolism, so rest and a diet rich in proteins and low glycemic index carbohydrates are essential.
Supplements that help prevent catabolism are always well-liked by bodybuilders, and glutamine is one of the main supplements in this regard.
3 – Relief from muscle pain
Muscle pain during training results from physiological changes in the body, while pain the next day is the result of microlesions in the muscle fiber. Both are prevented or at least noticeably reduced when the individual uses glutamine.
Pain during training is lessened because the increase in intramuscular nitrogen caused by glutamine reduces the effects of lactic acid. The pain on the following day, associated with microlesions, also tends to be less frequent in people who consume glutamine, as this supplement helps in muscle recovery, as already mentioned.
4 – Amino acid of high biological value
Glutamine is a non-essential amino acid, that is, the body itself is capable of producing. However, natural production has declined somewhat over time. Furthermore, the body is not able to make the amount necessary to assist high-intensity training at the frequency that an athlete usually trains. For this reason, glutamine proves to be a supplement with significant biological value.
5 – Increased muscle endurance
Since glutamine directly assists in muscle recovery and protein synthesis, glutamine also increases muscle endurance. This makes this supplement not only sought after by hypertrophy athletes but also by athletes practicing other sports, such as running, for example.
6 – Improved immunity
A major differential of glutamine supplementation is its action about immunity. Just as other amino acids end up regulating physiological and biochemical functions, glutamine serves as a fuel for maintaining immunity. Therefore, its supplementation is so important for the athlete’s performance and the maintenance of health.
But After All, How to Take Glutamine?
When faced with all the benefits that glutamine supplementation can bring, many people think of inserting such a supplement into their diet as soon as possible. And the question of how to take glutamine is always there.
There is no consensus in the scientific literature about dosage or the best time to take it. However, it should be noted that, unlike macronutrients and other supplements, bodyweight does not seem to influence as much about the necessary daily amount.
People who perform low-intensity physical activities and even individuals whose diet provides low amounts of protein tend to benefit from consuming approximately 5 g of glutamine daily. However, if you are a high-performance athlete or have a specific genetic trait, perhaps the amount can be adapted.
Who Can Consume Glutamine?
Glutamine is an amino acid produced by the body itself. Therefore, glutamine itself has no contraindications. Even the vast majority of brands do not have gluten or lactose in their formula, unlike other supplements.
However, there is not always a real need for supplementation. If you don’t do high-intensity physical activity, perhaps just a few adjustments to your diet are enough to help your body produce more glutamine naturally.
This text discussed the importance of glutamine for your body. As mentioned, numerous functions in your body benefit from glutamine supplementation. However, it is always recommended to follow up with a Nutrition professional before supplementing, as the supplementation must be aligned with your diet and training routine.
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