Glutamine is a conditionally essential amino acid that is part of the protein and is necessary for effective muscle growth and support the immune system. Glutamine is very common in nature, for humans it is a conditionally essential amino acid. Glutamine in sufficient quantities circulates in the blood and accumulates in the muscles. Glutamine is the most common amino acid in the body, and muscles are 60% composed of it, which explains its widespread use in bodybuilding and sports nutrition.
Glutamine in nutritional products
- Animal sources: beef, chicken, fish, eggs, dairy products.
- Plant sources: cabbage, beets, beans, spinach, parsley. A small amount of free L-glutamine is found in vegetable juices and fermentation products, such as miso paste.
Effects of Glutamine
- Participates in the synthesis of muscle proteins However, its effect on muscle growth is still not proven;
- It is an energy source, along with glucose;
- It has an anti-catabolic effect (inhibits the secretion of cortisol);
- Strengthens the immune system;
- Accelerates recovery after training, prevents the development of overtraining.
How to take glutamine
Recommended doses of glutamine are 4–8 g per day. It is optimal to divide this dose into two doses: immediately after training and before bedtime. After/during training, the supplement quickly saturates the depleted pool, inhibits catabolism and triggers muscle growth. Before going to bed, glutamine is recommended to be taken because growth hormone is produced at night, and glutamine can enhance this process. On rest days, take for lunch and before bedtime.
It is better to take glutamine on an empty stomach: half an hour before a meal or a cocktail. This time period will be enough for most of the amino acid to be absorbed. It is believed that it is the peak rise in the concentration of amino acids that provokes the maximum release of growth hormone.
The combination of glutamine with sports nutrition
Glutamine goes well with many sports supplements, with a mutual enhancement of effects. The optimal combination: glutamine + creatine, and then protein. This bundle can include pre-workout complexes, anabolic complexes (testosterone boosters) and other supplements. Do not mix glutamine and protein together, as this will reduce the absorption rate of the first, take them with a difference of at least 30 minutes. Creatine and glutamine can be mixed and taken at the same time.