What is glutamine, which foods contain? TOP 5 best nutritional supplements. How to take glutamine, real reviews.
Glutamine is a conditionally essential amino acid. The substance is widespread in nature in vegetables, protein products. In the human body, it is part of the protein, accumulates in the blood and muscles.
What is Glutamine?
Glutamine amino acid 3D model
L-Glutamine is an amino acid that affects muscle function and growth. It contains carbon, hydrogen, oxygen and nitrogen. In the body, the substance is produced from amino acids: glutamic, valine and isoleucine.
The amino acid plays an active role in muscle building and the immune system. It is used in sports, bodybuilding as a dietary supplement. It is believed to restore energy reserves after exercise and promote protein absorption.
L-glutamine comes in three forms:
- Pills … Popular and budget option. The drugs have a long shelf life and are easy to take. The tablets are easy to dose by following the instructions.
- Capsules … Sports glutamine in this form combines ease of ingestion and rapid breakdown in the stomach. The capsules can be taken whole or sprinkled into a protein shake.
- Glutamine powder … The form of release is less convenient and popular, but it allows the amino acid to quickly penetrate into muscle tissue. It is inconvenient to carry the supplement with you, but it is added to food or cocktails. The drug is inexpensive, but the dosage is determined independently.
The price of glutamine tablets in the pharmacy is 1000 rubles. per packing. Capsules will cost more: 1,500 thousand rubles. Glutamine powder can be bought for 600-700 rubles. per packing.
Important! Glutamine for sports nutrition is not always sold in pure form. It is used as part of complex dietary supplements for building muscle tissue.
What is glutamine for?
Photo of food supplement glutamine
Scientists and nutritionists argue over the benefits of glutamine for muscle building. From manufacturers, you can hear the opinion that the amino acid is essential for bodybuilders. They are joined by reputable scientists, who assure that the substance quickly restores the body after exercise, relieves muscle pain, and protects against infections.
Another group of scientists argues that the drug is comparable to a placebo and is not useful. In addition, there is no guarantee how glutamine supplementation will affect the body. Much depends on the individual.
So what is glutamine for:
- helps to synthesize protein, preventing the breakdown of muscle tissue;
- removes toxins, preventing allergies;
- restores energy;
- stimulates immunity, protects against viral and colds;
- intestinal glutamine contributes to the functioning of the gastrointestinal tract;
- prevents the catabolic effect by inhibiting the production of cortisol.
It is believed that the amino acid glutamine helps you lose weight. It creates conditions for burning fat, maintains performance and muscle mass. To lose weight, it is advisable to take a glutamine supplement before breakfast. In this case, muscle growth is activated, and after eating, fat burning is accelerated.
Research has actually shown the effectiveness of glutamine in fat burning. Amino acid accelerates metabolism. For weight loss, it is advisable to take the supplement in the morning before the first meal in combination with other amino acids. The substance is useful for people on low-calorie diets, resorting to increased physical activity.
But keep in mind: without exercise, the benefits of glutamine for weight loss are negligible. Compound is the basis for protein building. If you don't build muscle, the amino acid will not help you burn fat.
Important! Glutamine is useful in bodybuilding, people leading an active lifestyle, athletes. It promotes fat burning and muscle building. Without the application of physical effort, you will not be able to lose weight.
The nutritional supplement is beneficial for both men and women. Glutamine restores a slim figure, allows you not to lose strength after training. The amino acid maintains a supply of cortisol, so fats are easily burned.
During pregnancy and breastfeeding, it is better to refuse amino acids. Although the substance does not contain harmful synthetic compounds, if you have not taken an amino acid, it is difficult to determine what effect it will have on a child. But when a woman regularly drank glutamine before pregnancy, small amounts can be taken after childbirth.
For men, the amino acid will help maintain potency. When taking the supplement, erectile function improves, ejaculation and sex drive increase, and the quality of sperm improves.
The amino acid is also useful for people suffering from dystrophy. It aids weight gain through muscle mass. But you have to go in for sports. Without physical exertion, strengthening and building muscles just by taking the supplement will not work.
Drinking glutamine can be temporary to boost immunity in early autumn or spring, when the body is weakened and often susceptible to infections. By connecting light physical activity, you can improve your health, improve your well-being, and increase your efficiency.
Important! Taking glutamine within the indicated dosages will not harm the body. But whether an amino acid has a positive effect on well-being and muscle mass depends on the individual.
What foods contain glutamine?
You can restore the amount of amino acids not only with the help of dietary supplements, but also by consuming certain foods. The substance is found in plant and animal foods. Glutamine in foods is present in small quantities and is less absorbed, but it is a natural compound.
Amino acids are found in such products:
- beef, pork, lamb;
- fatty cottage cheese;
- cheese;
- eggs;
- seafood;
- goose and chicken meat;
- cod, pike perch;
- peas;
- rye and wheat bread;
- kefir, milk;
- spinach, beets, tomatoes, carrots.
To replenish amino acid stores, include fatty meats, fish, dairy products and vegetables in your diet. If you're looking to lose weight, it's best not to eat a lot of premium wheat bread. Replace with whole wheat or rye flour products.
If you want to preserve glutamine in foods, you should not replace them with fat-free ones (especially this rule applies to milk and its derivatives). In this case, the amount of nutrients is significantly reduced.
TOP 5 Best Glutamine Supplements
Glutamine price - 1000-2000 rubles
Various amino acid supplements are found on the sports nutrition market. To choose the best glutamine, refer to reviews, ratings, drug descriptions.
Introducing the TOP 5 best sports supplements:
- Glutamine Capsules by Optimum Nutrition … The drug is available in capsules. One contains 1 g of glutamine. The manufacturer recommends taking 2 capsules before and after training.
- Dna Glutamine by BSN … American drug in powder. One serving (measured with a measuring spoon) contains 5, 15 g of the amino acid. The instructions for glutamine provide for a maximum of 2 servings per day. The powder is mixed with milk, juice or water.
- Pure Micronized Glutamine by Allmax Nutrition … The additive is manufactured using the patented GLUTASURE technology. The particles of the substance are minimized as much as possible, the powder is clean and fine. Due to this, the substance turns into a suspension more slowly and is more quickly absorbed into the blood. In 1 tsp. powder contains 5 g of glutamine. The agent is mixed with a drinking liquid before taking an hour before meals, half an hour before training or immediately after it.
- Glutamine by MusclePharm … The formula of the drug consists of three types of glutamine. One serving of powder (3 scoops) contains 5 g of the substance. It is recommended to take it 1-2 times a day, diluting it in a glass of drinking liquid.
- Glutamine from Universal Nutrition … A popular drug among bodybuilders. The product is available in powder. One serving contains 4.5 g of substance. The American drug is taken according to the instructions for glutamine, 1-2 servings per day.
The price of glutamine for one package ranges from 1-2 thousand rubles, depending on the filling and the manufacturer. The weight of the package is 120-300 g. Serves last for 2-4 weeks, depending on how you take glutamine powder or capsules.
How to take glutamine correctly?
How to drink glutamine depends on the person's goals, age and physical activity. The standard dosage is from 4 to 8 g per day for 2 doses.
Divide the daily dose of glutamine into 2 parts. The first is taken before training, preferably half an hour before meals. There is enough time for the body to assimilate the substance and produce growth hormone.
The second time the supplement is taken at night. Growth hormone is produced in large quantities during sleep. Glutamine speeds up this process. If there is no workout on some day, the amino acid is drunk at lunchtime and in the evening.
How to take glutamine, each person decides for himself. Doctors advise not to exceed the maximum dose of 15 g. The amino acid is safe within these limits. Some athletes drink the supplement before every workout and feel great.
If you have not previously taken glutamine, start with a small dosage of 3-4 grams per day. Observe the state of the body. If no deterioration is observed, and the state of health improves, the dose can be gradually increased.
When taking sports supplements, consider the compatibility of the components. It is best to drink glutamine with creatine and then take protein. This combination is optimal before training. Protein is best taken with glutamine with a half hour break, otherwise the amino acid is poorly absorbed. BCAAs are combined with glutamine.
Real Glutamine Reviews
Reviews about glutamine from athletes and those who are losing weight are contradictory. People report varying results after taking the supplement. Some argue that the amino acid helped them gain muscle mass or lose weight. Others say the substance is useless and provides no tangible benefit. To test the effect of a supplement, it is best to test it yourself.
Inna, 27 years old
I am engaged in fitness, I want to lose weight. I learned from the trainer about the benefits of glutamine. I was interested in the supplement, if it is effective. I decided to try it on myself, as the reviews are contradictory. I bought a package, drank 5 g per day within a month. I did not notice any special changes. For now, I accept: I'll see how it goes on.
Sergey, 25 years old
I am engaged in bodybuilding, I have been taking the supplement for 3 months. Since I drink not only glutamine, but also other supplements, how much this amino acid helps, I cannot say. But taking sports supplements gives results. Muscle mass builds up faster, there is strength for training, muscles hurt less. I think the amino acid is good, but drink it regularly.
Oleg, 30 years old
I have been doing sports for 8 years. For 5 years I have been taking sports supplements, one of which is glutamine. Muscle mass after taking the supplements grows, the state of health has improved, the pain is less, and the fatty layer on the abdomen has decreased. I think it is worth taking such drugs. They act slowly, but help support the body.
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