Glutamine Uses and the Muscle
It is stale news that protein is the foundation of all things muscle-building and amino acids are the building blocks of protein. They comprise of carbon, oxygen, hydrogen and a variable side chain. Well this is how Glutamine Uses and Function in Bodybuilding fits into the equation.
It is an alpha amino acid used in the manufacture of protein. It has 19% Nitrogen gas and what’s more?61% of skeletal muscle is Glutamine, and plays a critical role in the immune system and intestinal health. So now that we know Glutamine is a biosynthesis component, why do we need to add some more from the outside? Lets proceed for the complete analysis for Glutamine Uses in Bodybuilding.
Fulfilling Glutamine Function in Bodybuilding by a supplement?
We all know how sore,tired and fatigued we are after an intense training session(Legs it is!). Pre-workout supplements helps us get through those training sessions. But what about the aftermath of training? Specially the next morning when you can’t get out of your bed because your legs are too stiff,or your delts feel like they are misplaced?Glutamine is the rescuer here.
Glutamine levels are severely depleted during training sessions and this more about the muscle,so cardio doesn’t have a severe effect here.After training it takes more than 5 days for Glutamine levels to be back to normal. It has two forms, L-glutamine and D-glutamine respectively, and out of them L is our concern.Because it is the form found in foods and is necessary for the protein synthesis and some other functions.Although it is naturally produced, the demand is higher than production hence the outside intake is necessary.
Earlier we mentioned that Glutamine helps in reducing muscle soreness and speeds up the muscle recovery process. The anti-catabolism feature prevents muscle breakdown.L-glutamine helps is getting rid of body fat while still maintaining the muscle mass.Also studies have proven that even while doing cardio such as cycling and running L-glutamine helps restraining fatigue for quite some time than regular.
Extra Glutamine Uses
We mentioned that it aids the immune system.It is the source of power for the white blood cells and even cells in the small intestine.If you suffer from any degree of burns, consume a high protein diet. And if the appropriate amount is not received to the immune system,muscle is used to produce the amino acid.Therefore when your body demands high amount of Glutamine you need to keep the supply continuous.Or else muscle mass is gonna be lost,for the function to proceed.
Additionally Glutamine supplementation is essential for patients suffering from immune-related diseases. Because the disease directly affects the immune system, regular function of Glutamine synthesis is blocked. As you can imagine largest compositions of Glutamine is found in animal products like beef,poultry,eggs. Also corn,white rice and tofu are good alternatives for vegetarians.
Side effects and when to take Glutamine
The exact specific amount for athletes is not specified yet, however a Glutamine dosage of 2 to 5 grams twice or three times everyday. If your work ethic is really intense and heavy then maybe 8g. Best time to consume is before or after training. You can mix it up with the protein shake if you prefer it that way or with oatmeal and foods as such. Consumption on rest days is also recommended as it helps muscle regeneration, helping you recover.
Speaking of short-term use Glutamine has no side-effects whatsoever. Nevertheless pregnant, breast feeding women must avoid it. Also people with liver associated diseases must not use it. Scientists are still unsure about long-term usage and more research is still ongoing. Bottom line is that if you are a beginner, stick within 2-5 g. Just like everything else too much of anything is bad.
Glutamine Foods
- Dairy
- Chicken
- Fish
- Legumes
- Spinach
- Cabbage
- Lentils
- Tofu
Glutamine supplements
Optimum Nutrition L-Glutamine
NOW Supplements, L-Glutamine
Bottom line of Glutamine Uses
As you can clearly see, Glutamine Benefits is not just limited for Fitness. L-glutamine is the important component as it is what helps the muscles recover quickly and aids the immune system. As always take precautions and have the correct dosage, never resolve to shortcuts. Needless to say have a proper balanced diet, because all these supplements don’t work unless an adequate amount of nutrients are consumed.
