Why is Glutamine needed in sports and bodybuilding and is it needed at all? Scientific research

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While nutritionists used to study how to reduce the size of your intestines, now they're taking a closer look at what's inside it. Modern science points to the gut microbiome—that is, the balance of bacteria living in your digestive system—as a potential source (or influencer) of a wide range of health problems.

“Your gut is more than just a place to digest food,” says Shannon Erhardt, R.D., EXOS nutritionist. “It is home to more than half of the body's immune system. An unbalanced gut microbiome can lead to various gut-related problems and an inability to maintain a healthy body weight.”

According to a Harvard Medical School article, the organisms in your gut help you absorb nutrients from your food, protect you from intestinal infections, and produce vitamin K, which helps create proteins that allow your blood to clot.

In the US in May 2021, preliminary results from the largest microbiology study in history found that people with mental disorders ranging from depression to schizophrenia shared similar bacteria in their guts. "Virtually every aspect of health is related to what's going on in your gastrointestinal tract," says Erhardt.

You may already know that you should take probiotics and prebiotics to keep your gut healthy. Probiotics are good bacteria and yeast that help break down food and fight bad bacteria in the body that can make you sick. Meanwhile, prebiotics are fiber that feeds probiotic organisms.

Foods like organic yogurt, kombucha, and kimchi, as well as supplements with good strains of bacteria like lactobacilli and bifidobacteria, go a long way toward keeping your gut balanced, but there are also sports supplements that do a good job of this. For example, glutamine, which until recently most people took only for muscle recovery and performance improvement.

Glutamine, for all its ergogenic properties, may be the missing ingredient to improve digestion and maintain gut health.

Where is glutamine found and do you need to take it additionally?

The amino acid is found in many foods of animal origin, as well as legumes, vegetables and herbs.
Table of glutamine content in foods:

In addition to the fact that glutamine comes from food, it can also be synthesized in the body from other amino acids. Why then take it additionally?

The fact is that a person needs a very large amount of glutamine, especially during intense training, which is not always possible to get from food. By forcing the body to produce this amino acid, we take away part of its resources, which is especially noticeable during stress. Instead of throwing all its energy into restoring damaged tissues, the body is forced to spend energy on the synthesis of glutamine.

Based on this, it becomes clear that glutamine supplements are needed primarily by athletes and people involved in heavy physical work. But for those who are far from sports, glutamine can also be useful.

You can take glutamine amino acid in the following cases:

• To gain muscle mass;
• For weight loss;
• To strengthen the immune system.

Let's take a closer look at each point.

Glutamine in bodybuilding, its effect on the body

Active sports force the body to quickly process amino acids to restore muscles. Most of these elements are produced in human organs, for example, in the liver, as well as in muscles. About 3/5 of the amino acids are glutamine , the bulk of which is produced in the human body. Glutamine is vital for the body, since the proper functioning of all systems depends on it. During heavy training, an increased dose in the form of a dietary supplement to the main diet will not hurt.

Since ancient times, a physically developed body has been considered the standard of beauty. But only modern serious research has made it possible to understand the chemical processes and changes in the body during training. In the 80s, scientists discovered the dependence of the rate of protein production on the level of glutamine. It is believed that L-Glutamine is synthesized as a result of reactions of certain amino acids, in particular with branched chain molecules (BCAA). Scientists have come to the conclusion that the process of muscle growth directly depends on the body’s production of glutamine. This confirms the importance of having the right amount of amino acids during training. During such periods of time, it is advised to consume more high-quality food, valuable in proteins, which become the basis for the body’s secretion of amino acids. In addition, glutamine can enter the body directly as an L-form amino acid. The more glutamine in free form in the blood tissues, the higher the rate of increase in muscle cells.

During intense exercise, molecular reactions occur in the muscles, requiring nitrogen for their effective passage. This element is necessary for further muscle development and maintaining the performance of the entire body. Glutamine is absorbed by muscle tissue, then the nitrogen atoms begin to interact with enzymes. As a result of new compounds, molecules saturated with nitrogen appear. For athletes, the supply of nitrogen during strong training is vital to maintain the proper functioning of all body systems, creating the necessary conditions for the rapid restoration of damaged tissues and muscle growth.

Effects of glutamine on the human body

• most of the nitrogen (35%) enters the muscles thanks to glutamine;
• it is used not only to strengthen the body, but also to treat alcoholism, as it reduces cravings for alcohol;
• glutamic acid is a completely different substance, but after certain reactions it turns into glutamine;
• just 2 g of the substance taken, entering the body as an additive to the diet, multiplies the effectiveness of growth hormone by 4 times, which has a positive effect on fat metabolism and causes muscle tissue to increase;
• glutamine neutralizes the effect of ammonia on muscles. Ammonia is known to be very toxic to muscle tissue. Glutamine, having 2 times more nitrogen atoms than amino acids, removes ammonia from the body's molecules;
• Glutamine is broken down in the liver and converted into glucose, which increases glycogen levels in muscle tissue.

A strong need for glutamine occurs as a result of the metabolic stress on muscles that heavy lifting causes. The effect of this element on the body has been well studied in medicine - glutamine is administered to patients at times when their body is in a catabolic state due to severe stress. This is necessary, since the body urgently extracts glutamine from muscle tissue to maintain life support, which in turn can cause loss of the latter. Without nutritional supplements, a similar situation would occur in any bodybuilder who suddenly began lifting super-heavy equipment without adequate nutrition.

The effect of glutamine on processes in the body looks like this:

• reducing the intensity of catabolic processes;
• increasing the body's resistance;
• increase in the amount of glycogen and growth hormone;
• Ph level balancing;

Strength load causes active release of cortisol, as a result, glutamine is broken down and lost in the muscles and liver. There is also a strong consumption of energy due to the processing of carbohydrates. As a result, the level of insulin and glycogen in the blood tissues drops below normal levels. The body tries to replenish reserves through glycogenesis - to maintain the reaction, glutamine is converted into carbohydrates in the liver.

It is known that exercise causes a burning sensation in the muscles. The appearance of unpleasant feelings is associated with the release of lactic acid, as a derivative of anaerobic metabolism. To normalize the condition, the body needs to control the pH balance. For this purpose, all available glutamine reserves are used.

The human body with a calm lifestyle can cope with all the above processes on its own. Athletes need to use supplements, including glutamine, so as not to harm their immune system.

How to Replenish Glutamine

Valuable natural sources of glutamine are protein-rich foods: legumes, dairy, fish, meat, eggs. During training, their increased consumption is simply necessary. But the amount of glutamine normal for protein synthesis is easier to obtain by taking it additionally. This statement is based on the fact that glutamine in its “natural” form is destroyed during cooking. Also, about 2/5 breaks down in the stomach and intestinal tract during digestion to replace microflora cells. The best sources of glutamine are foods that do not require cooking: spinach, parsley and others.

Is there a possibility of harmful effects of the drug?

The appearance of undesirable processes in the body was not observed in laboratory conditions, even at increased dosages.

Proper Use of L-Glutamine

There are no strict restrictions as such. During training, the body feels an acute lack of glutamine, so it is better not to save money by reducing dosages. Consuming insufficient quantities simply will not provide any tangible benefits. It should be taken with water or juice (2 teaspoons or 10 g per glass of liquid) regularly twice a day: in the morning on an empty stomach and before going to bed in the evening. Also additionally before and after sports. It is important to remember that this supplement does not replace, but only supplement, a nutrient-rich diet. Also, to protect your health, you need to monitor the storage conditions of the product and place the packaging in a dry place. Otherwise, glutamine will break down into ammonia and pyroglutamic acid, which are not beneficial to the body.

glutamine

Glutamine - what is it? Why is it needed, what are the effects?

Igor June 2, 2015

Glutamine for mass gain

Glutamine supplements are widely used in bodybuilding to gain muscle mass. And this is not surprising, because this amino acid is the main building material of our muscles. In addition, it suppresses catabolic processes in the body, increases endurance, reduces the risk of overtraining syndrome, and reduces recovery time.

To quickly increase muscle mass, it is recommended to combine glutamine with creatine. These two supplements should be taken together after training, which will provide an anti-catabolic effect and activate muscle growth.

Glutamine - what is it?

It is the most abundant amino acid in the body, and most of it (about 60%) is stored in the muscles, which explains the widespread use of this supplement in sports and bodybuilding. In addition to muscles, this amino acid is found in the brain, lungs and liver. Glutamine is involved in many metabolic processes in the body, it helps normalize the digestive system and increases the activity of protein synthesis. In addition, it protects liver cells from toxins and removes ammonia, which is formed due to increased protein consumption. It also takes part in the formation of glutathione, which is one of the most powerful antioxidants in the human body.

Large amounts of glutamine are found in fish, meat and dairy products (cheese, cottage cheese). Plant sources worth mentioning are beets, beans, cabbage and peas.

Essential amino acid

Protein is made up of various amino acids that are formed when it is broken down by enzymes in the gastrointestinal tract and absorbed into the bloodstream for use by muscles and other tissues of the body. The body needs 22 amino acids to function. They can connect to each other using peptide bonds, forming proteins necessary for the growth and repair of muscle fibers.

As for glutamine, it is classified as a conditionally essential amino acid. They are called essential because they are partially produced by the body, but under certain conditions they may not be sufficient. The lack of amino acids can be replenished with protein foods and/or sports supplements.

Glutamine to strengthen the immune system

According to research, regular intake of glutamine strengthens the immune system and helps the body recover faster from stress, heavy physical activity, and long-term illness. This is due to the fact that the amino acid is a source of “nutrition” for immune cells in our body.

If you are prone to colds and often get sick during the cold season, it is recommended to start taking l-glutamine in early autumn. You can take the supplement at any time of the day for as long as you see fit. There are no restrictions on how long you can take glutamine.

Tips for Taking Glutamine

You need to take any medications correctly and follow certain rules that will help you achieve the desired effect in bodybuilding. When taking glutamine, it is important to follow the following rules:

1. If this substance is used in powder form, then after dilution it is important to drink it immediately. Since this substance disintegrates very quickly and loses all its positive aspects.
2. It is best to combine it with keratin. This combination is the most correct and effective for bodybuilders.
3. Follow the instructions carefully.
4. Do not exceed the daily norm. Because an excess of this substance may cause temporary problems with the gastrointestinal tract, migraines and joint pain.

Glutamine should be taken by every bodybuilder, since without this supplement it is almost impossible to achieve the desired result. After all, what comes with food cannot fully provide the body with this substance.

During training, a bodybuilder's body uses available glutamine as energy. Therefore, by the end of the workout, its level decreases significantly. And if the body has a low level of this substance, the body will produce it from muscle tissue. Which is destroyed because of this. Because of this, there will be practically no effect from the training. Therefore, it is important for a bodybuilder to replenish its level in time and take it correctly. This drug has virtually no side effects, and everyone can take it.

Instructions for use of glutamine

According to the recommendations of trainers, the average dosage is 1-1.5 g of pure glutamine per 10 kg of weight. That is, if you weigh 80 kg, you need to drink about 8-12 g of amino acid per day. At the same time, the daily intake is not limited, since the supplement is safe for the body.

Some athletes increase the recommended dosage to 20-30 g per day and note a positive effect in the process of gaining weight. Experimental studies show that in such quantities glutamine does neither harm nor benefit, since it is simply not absorbed by the body.

To ensure that the amino acid is fully absorbed and there are no side effects such as intestinal upset, it is recommended to take no more than 10 g of glutamine at a time. If the daily dosage exceeds 10 g, then it should be divided into 2 doses.

Dosage regimens

There are several regimens for taking this amino acid:

1. The daily requirement of glutamine is divided in half. It is necessary to take portions before and after training.
2. The supplement is divided into 4 parts, which must be taken at regular intervals.
3. There is a regimen that involves taking glutamine supplements throughout the day - before, during and after training. Also, two servings should be taken after waking up or before bed. This algorithm for taking glutamine allows us to constantly replenish our body’s internal reserves.
4. A simplified version - before the start of training and before bed.

Which scheme is better? On days of intense training, glutamine is recommended to be taken before and after training. This helps improve metabolism and hydration. The body, in turn, easily replenishes wasted reserves. Before going to bed, taking this amino acid enhances the secretion of growth hormone (this process occurs during sleep). On a day when there is no training, experts recommend taking glutamine before bed or before lunch.

When is the best time to take glutamine?

Experienced bodybuilders advise drinking glutamine 1-2 times a day after training and/or at night before bed. Taking it after training helps reduce catabolism, promotes mass growth and compensates for muscle wasting. A portion of the amino acid, drunk before bed, activates the production of growth hormone. On rest days, the supplement can be taken at lunchtime and at night.

There is also the practice of taking glutamine before training, which gives an energy boost and increases training performance.

Regardless of the time of day, glutamine cocktails should be drunk 30 minutes before meals.

Main properties of glutamine

• Participation in protein synthesis;
• Suppression of cortisol secretion (anti-catabolic effect);
• Reducing the risk of overtraining;
• Stimulation of glycogen production;
• Strengthening immunity;
• Increasing the production of your own growth hormone.

Let's consider the listed properties in more detail:

As a result of intense exercise or prolonged stress, glutamine stores in muscles are reduced, increasing the risk of breakdown and loss of muscle tissue. Additional consumption of this amino acid will prevent this process. Glutamine is especially good at helping relieve muscle pain after workouts. A 2012 study found that glutamine supplementation may stimulate protein synthesis.1

In athletes with overtraining that occurs after long-term endurance training, low levels of glutamine in the blood were observed. Thus, taking these supplements may reduce the risk of overtraining in endurance athletes.2

The production of glycogen allows you to store energy for training for a longer time. There is debate about the effect of glutamine on glycogen levels. Some scientists note that glutamine stimulates the production of glycogen, while others believe that it prevents its breakdown. However, there is research data that shows higher muscle glycogen concentrations with glutamine supplementation than without it.

The immune system uses this amino acid as so-called fuel. Intense physical activity can weaken the immune system, which will inevitably affect the health and well-being of athletes and, accordingly, affect the training plan. In one study, endurance athletes received 5 grams of glutamine immediately after competition, and another dose two hours later. There was a significant decrease in the number of reported diseases among the experiment participants.3

Increased production of growth hormone has a positive effect on muscle growth and recovery. A study conducted by American scientists showed that when glutamine was taken orally, there was an increase in the level of growth hormone in the blood.4

Which glutamine is better to choose and where to buy

Modern sports nutrition stores where you can buy amino acids mainly offer three forms of release: powder, tablets and capsules. Which one is better to choose? There is no fundamental difference in these forms, but professional athletes prefer glutamine powder. In this form, it is more convenient to dose, mix with other additives and add to cocktails. It is also worth noting that glutamine amino acid powder costs less than other forms of release. You can buy high-quality glutamine in various flavors on our website - the official Prime Kraft online store for sports and healthy nutrition. To select a product and place an order, go to the appropriate section of the catalog using this link.

What explains the possible harm of glutamine?

In order to somehow assess the potential harm of glutamine with long-term use, due to the lack of scientific data, one of the ways may be to try to understand the issue of the harm of long-term use of large doses of protein and other amino acids, about which science has a large amount of data.

With some confidence it will be possible to approximate these data and draw conclusions about the potential harm of glutamine when chronically consumed in large quantities.

The harm of glutamine based on the harm of protein in large doses

Eating protein in large quantities is associated with certain risks to human health.

Based on a large-scale review of scientific research on the dangers of protein, the following can be stated with some confidence:

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• protein in doses taken in fitness and bodybuilding is harmless to the filtering function of the kidneys, but increases the risk of kidney stones, especially if the protein is of animal origin;
• consuming protein in large doses reduces bone density, as acidity in the body increases, especially if the protein is of animal origin;
• bone density can also decrease when there is not enough protein in the diet (see Symptoms of protein deficiency in the body);
• purified forms of protein (including sports protein) may be more harmful to bone health than natural protein products;
• excess protein in the diet, especially of animal origin and especially red meat, is one of the main causes of the development and progression of cancer;
• proteins with high biological value - the most popular in bodybuilding and fitness (whey, casein, egg) - are called by scientists the most dangerous in terms of the risk of cancer.

Question: how much protein is too much?

In accordance with all the canons of dietetics, the share of protein in a person’s diet should not exceed 40% of the total calorie content .

Consuming it in large quantities can even pose a threat to life (Google “rabbit hunger” or “protein poisoning”).

Let's do a simple calculation:

100 g of beef contains approximately 25.9 g of protein (equivalent to the mass of all amino acids) and 1.23 g of glutamine. If the caloric content of the diet is 2500 kcal, 40% of the total calorie content will be 1000 kcal.

Considering the calorie content of 1 g of protein (4 Cal), we find that 1000 kcal is equivalent to 250 g of protein .

If we take milk protein as an example, we find that this amount of protein contains 20 g of glutamine (for 1 g of milk protein there is approximately 0.08 g of glutamine).

Based on this, we can assume that 20 g of glutamine per day is a relatively safe dose for human health.

Based on the scientific evidence available to us about the harm of protein in large doses, we can conclude that the average athlete can avoid harm from an overdose of protein and amino acids (including glutamine) if he does not exceed a protein dose of 200-250 g per day or 20 g of glutamine (of all sources, natural products and sports supplements)

The harm of glutamine based on the harm of other amino acids in large doses

The use of large doses of individual amino acids is accompanied by a variety of side effects , including deaths, but the most common are neurological abnormalities.

Once ingested, amino acids have a multi-effect: their effects are not limited to just promoting muscle growth, as some may believe.

As is the case with any other substances, even the most useful ones (medicines, vitamins, minerals), there are quantitative limitations for amino acids that our body can “process” and absorb. Exceeding them can cause all sorts of side effects. Below we provide a list of them with an emphasis on glutamine.

1 Direct side effects

For several amino acids, side effects are possible due to an increase in their concentration in the blood or in certain tissues, for example, for glutamate 11 or phenylalanine 12.

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As for glutamine, in these studies the increase in the concentration of glutamine in the blood at high doses was also checked; it was insignificant, the likelihood of causing direct harm to health is low .

2 Side effects from glutamine metabolism products

The products of amino acid metabolism can have a toxic effect when their levels increase above normal. Such an increase may indicate a disruption in the normal metabolism of a particular amino acid, an “overload.”

Studies of large doses of glutamine indicate that the concentrations of its metabolic products, ammonia and glutamate, do not increase and therefore do not pose any harm to health .

The products of glutamine metabolism, ammonia and glutamate, have a potential toxic effect on nerve cells, but their concentrations remain within normal limits

3 Side effects due to competition between amino acids

Scientists know that some amino acids in high doses can suppress growth in animals, as they disrupt the metabolism of other amino acids, since a kind of competition arises between them: the same mechanisms are used for their transportation and use in the body, so if there is more of one amino acid, then the possibility of transporting another is reduced 13.

Examples are lysine and arginine: they have the same transport mechanism into the cell.

To determine the presence of competition between any amino acids, a blood test is sufficient.

Large doses of glutamine do not affect the concentration of other amino acids in the blood . Those. Increased amounts of glutamine in the diet do not reduce levels of other amino acids.

4 Side effects due to metabolic disorders

Amino acids in supplement form can cause changes in the functioning of certain organs and systems in the body.

For example, arginine in high doses can cause hypotension (low blood pressure) as it is converted to nitric oxide NO 14, which has a known vasodilating effect.

But large doses of tyrosine cause damage to the eyes and skin 15.

As for glutamine, it is known to affect the mechanism of glucose creation and blood glucose levels; high glucose concentrations over a long period of time can lead to diabetes .

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also indirectly affects the cardiovascular system (can affect cholesterol levels in the blood) and the immune system (controls the rate of formation of immune cells).

Therefore, increasing its amount in the diet may lead to side effects associated with these systems.

Large doses of glutamine may theoretically pose harm to the cardiovascular and immune systems

5 Side effects associated with impaired hormone secretion

Increased doses of certain amino acids are known to control hormone secretion (for example, leucine and arginine stimulate the secretion of insulin and growth hormone, respectively).

This may result in both short-term (eg, leucine-induced hypoglycemia) and long-term side effects.

In the first case, this is, for example, hypoglycemia caused by leucine, in the second - stimulation of growth and cell division by growth hormone, and the possible development of malignant cancer tumors (see side effects of growth hormone in bodybuilding).

As for glutamine, there is no scientific evidence that in large quantities it leads to stimulation of the secretion of any hormones.

6 Neurological side effects

9 of the 22 human amino acids are associated with neurological or neurotoxic side effects when consumed in large quantities (as with protein in general).

Glutamine metabolism results in the formation of glutamate and ammonia, both of which are neurotoxic. However, studies have not confirmed that high doses of glutamine are harmful to the nervous system .

7 Side effects associated with disruption of the chemical composition of cellular electrolytes

A large dose of some amino acids can lead to disturbances in electrolytes (the content of potassium, sodium and other trace elements in the intracellular fluid).

Moreover, the amino acid taken as a supplement, without food, is absorbed very quickly and can lead to osmotic effects (cells swell, accumulating water).

However, glutamine in high doses does not have a noticeable effect on the composition of cellular electrolytes .

8 Harm from contaminants found in amino acid supplements

In history, there was a case of an outbreak of a serious neurological disease - eosinophilia-myalgia syndrome - incurable, sometimes fatal, similar in symptoms to influenza.

It was long believed that it was caused by contamination of a certain brand of amino acid tryptophan supplement; but the assumption was not confirmed 16.

Although there are indeed cases of intentional and unintentional contamination of various types of sports nutrition.

As for glutamine, it is stable in the form of a dry powder, but unstable in solution , i.e. when diluted, toxic decomposition products 17.

This problem can be easily avoided if you prepare cocktails immediately before use or use stable dipeptides 17.

Glutamine as a supplement is unstable in solution: when diluted, toxins begin to appear in it. It is better to prepare the cocktail immediately before drinking

9 Side effects associated with the effect of amino acids on the immune system

Some amino acids, including glutamine, arginine, and ornithine, stimulate the functions of the immune system 18.

However, studies of the effects of glutamine on immune function are short-term and describe only its effect on white blood cell concentrations. The long-term effect is unclear.

10 Other clinical cases of glutamine harm

Glutamate, a product of glutamine metabolism, is very widely known in the world of nutritionists as a dangerous substance surrounded by numerous rumors.

It is believed by many to be the main cause of “Chinese Restaurant Syndrome.” 19 This term describes a range of symptoms that some people experience after eating food from a Chinese restaurant.

Symptoms often include headache, flushed skin and sweating. Very often, this is blamed on the food additive monosodium glutamate, used to enhance taste.

Science refutes the guilt of glutamate. Similar side effects have not been found with glutamine.

The product of glutamine metabolism, glutamate, is surrounded by numerous myths about its health hazards, including deaths. Science does not support the health risks of glutamate