What is glutamine? Are there any benefits to taking supplements?

Glutamine is one of the 20 amino acids the body needs, amino acids combine to make a variety of proteins. Glutamine is the most abundant amino acid in the bloodstream and its concentration is around 500 to 900 micromoles per liter, although the body Humans are able to produce some glutamine, but most medical scientists consider it to be an essential amino acid, meaning we need to get glutamine from our diet as well.

Role and function of glutamine:

Glutamine plays an important role in maintaining the acid-base ratio in the body. The body also uses glutamine to excrete ammonia. Ammonia is a toxic substance produced by the reactions of domination. Glutamine binds to ammonia and excretes it from Makes it possible through the kidneys.

Glutamine is made in the muscles and then transported through the bloodstream to other organs in the body. Usually the body can produce the amount of glutamine it needs, but certain conditions such as injury, surgery, high stress, exercise. Severe, infectious diseases, etc. reduce glutamine levels, in which case we need to get more glutamine through diet or supplements.



Tissue regeneration and wound healing:

When we have an infectious disease or our body is damaged or when we are under a lot of stress, the hormone cortisol (stress hormone) is released in large quantities into our bloodstream, high levels of cortisol reduce the body's glutamine stores. .

Research shows that taking glutamine supplements reduces mortality in people with injuries and bodily injuries. Glutamine also strengthens the immune system and reduces the risk of infection, especially after surgery. In other words, glutamine helps the body to rebuild tissues, organs, cope with stress and strengthen the immune system.



Glutamine and growth hormone:

Glutamine helps the body produce growth hormone (HGH), research shows that growth hormone levels should increase by up to 400% after taking glutamine supplements.

Other roles of glutamine include helping to regulate insulin levels and stabilizing blood sugar. Taking glutamine supplements reduces blood sugar fluctuations and cravings for sugars and sweets, which is a very beneficial point for obese people with diabetes. is.

Inflammation in the intestines:

Glutamine plays an important role in protecting the gastrointestinal mucosa, and researchers believe that glutamine supplements can be beneficial for people with inflammatory bowel disease. Some research shows that taking glutamine supplements along with standard medical treatment reduces the symptoms of the disease. Crohn's.



Cancer:

People with cancer often have low levels of glutamine, and some doctors recommend using glutamine supplements for people undergoing chemotherapy or radiation therapy.

Some research shows that glutamine supplements reduce the side effects of chemotherapy such as inflammation in the mouth, nausea, diarrhea and hair loss.

HIV / AIDS:

People living with HIV or AIDS often experience problems such as weight loss, muscle wasting, and extreme fatigue. Some studies show that taking glutamine supplements can increase weight and prevent muscle wasting in these people. Be.

bone marrow transplant:

Intravenous injection of glutamine appears to increase the speed of recovery and prevent possible infection in people undergoing bone marrow transplantation.



Athletes and glutamine:

Nitrogen is 19% of glutamine and is the main transporter of nitrogen to the muscles. During heavy exercise, glutamine stores in the body are depleted and muscle strength and endurance are reduced. After exercise, it may take up to 6 days for glutamine levels to return to normal. Adequate glutamine is essential for protein production and muscle building.

Many studies show that glutamine supplements speed up muscle recovery and protein metabolism.



Glutamine supplements and their effect on bodybuilding:

Glutamine plays a key role in protein metabolism, increasing muscle cell volume and anti-catabolism. Glutamine also increases the secretion of growth hormone in the body, which helps metabolize fats and increase muscle growth.

With its anti-catabolic properties, glutamine prevents the breakdown of protein in muscles during exercise, a mechanism that is especially useful for athletes who want to separate and shape muscles.

People who want to lose fat and increase muscle mass will benefit most from glutamine supplements, especially when taken with L-carnitine supplements.

The amount of glutamine needed by athletes:

Glutamine intake depends on factors such as weight, amount of exercise and diet, the usual dose of glutamine for athletes is 5 to 15 grams per day, glutamine supplements are best taken on an empty stomach and between meals to be better absorbed.

 Before and immediately after exercise is a good time to take glutamine.



Do glutamine supplements have side effects:

Glutamine supplements have no side effects if used in standard doses.

Pregnant and lactating women: Not enough research has been done on the safety of glutamine during pregnancy and lactation, so it is not recommended during this period.

If you are taking glutamine supplements for a long time, you should also take a B-complex supplement that contains B vitamins. B vitamins, especially B12 and B6, play an important role in glutamine metabolism.

Food sources of glutamine:

Glutamine is found in animal proteins and some plant proteins such as legumes, barley and red cabbage, although plant proteins are not easily digested and absorbed by the body.

The highest levels of glutamine are found in the following foods:

1. Chicken bones and feet

2. Beef (especially cows that feed on grass)

3. Chinese cabbage

4. Some types of cheese (especially local cheeses)

5. Tuna and salmon

6. Turkey meat

7. Deer and venison