All people should pay attention to a healthy diet. People who work hard or are physically active need to pay more attention to the needs of the body. Especially in the field of bodybuilding and muscle building, attention is paid to a healthy diet and regeneration.
Supplements supplement the diet and support the body during regeneration. Many dietary supplements available for muscle growth, improved recovery and fat loss contain BCAA, glutamine and other ingredients. Before you decide to take such products, you should know what glutamine is.
What is glutamine and what does it do?
Glutamic acid or glutamine belongs to the group of amino acids. The glutamine is not essential. This means that it can be formed by the body itself. Synthesis is mainly in the liver. It is still formed in the kidney, in the brain and in the lungs. The body can only produce glutamine if other amino acids are involved in the synthesis. Most important for this are the essential amino acids isoleucine and valine.
Muscle cells contain the highest concentration of glutamine in the human body. Glutamine is primarily present for water retention in the cells. During exercise, glutamine causes an increase in the cell volume. The muscle growth and fat loss are positively influenced.
As the cell volume increases, the body evaluates it as an anabolic signal and promotes the formation of protein and glycogen. If the heavy exercise load is sustained over a long period of time, the body needs more glutamine than it can produce. For a successful workout to gain muscle with fat loss and the subsequent better regeneration glutamate is necessary.
Increasing the volume of the cell improves the basis for building muscle during exercise. At the same time, glutamine has a protein-building effect and protects against muscle breakdown. Due to the glycogen structure during the increase of the cell volume the energy reserves are improved. The intake of glutamate via food or supplements supports muscle growth, fat loss and supports regeneration.
What are the benefits of glutamine in muscle building?
Glutamine supports muscle growth during exercise. In muscle building training, glutamine increases cell volume while increasing muscle protein synthesis. It comes to a visible muscle gain. During regeneration, glutamine simultaneously protects against muscle loss thanks to its muscle-sparing (anticatabolic) action. The body's ability to regenerate and lose fat is increased. The formation of glucose increases the available energy reserves.
Through the healthy intake of glutamine from protein-containing products, the acid-base balance is maintained during times of great physical stress. At the same time, glutamine increases immune function and supports healing processes and regeneration after operations or infections. Intake of glutamine supports fat loss during exercise.
Intake of glutamine important for the healthy metabolism and regeneration
Glutamine and muscle growth
As already described, glutamine has a supporting effect for the muscle building and the important regeneration. The amino acid occurs in the highest concentration in muscle cells and is responsible for the water retention in the cells. In case of heavy physical exertion, the volume of muscle increases to increase the cell volume. This enlargement leads to further metabolic reactions. Protein and glucose are increasingly produced, which largely prevents muscle breakdown during regeneration and increases the energy reserves of the body. Regular intake of glutamine via protein-containing food and supplements keeps glutamine stable and promotes healthy muscle growth and regeneration during sleep.
Glutamine and fat loss
The higher the bodybuilding, the higher the fat loss during a diet during regeneration. In the kidneys, glutamine is converted to glucose without increasing insulin or glucagon levels in the blood. Insulin-induced fat storage is bypassed. Thus, glutamine can thus increase the loss of fat. The additional intake of glutamine causes a loss of fat even with a high-fat diet and little regeneration. Important for many diet plagued is that glutamine also reduces cravings for sugar.
The glutamine alone does not cause any fat loss. More vitamins and zinc support the important fat loss process for fat loss. The fat loss is significantly boosted by the intake of vitamin B and zinc. Vitamin B controls the metabolism and stimulates the breakdown of body fat for fat loss. Zinc supports the metabolism when processing fat and carbohydrates. Only in the interaction of vitamin B and zinc, the amino acid can fulfill its task in fat metabolism and accelerate fat loss.
Glutamine and immune system
Muscle building, regeneration and fat loss are important to keep the body healthy. Glutamine supports fast proliferating cells. The immune system benefits from this and is constantly reliant on available glutamine. After surgery or injury, adding glutamine may accelerate recovery and healing. Infections are avoided or narrowed down more quickly.
Taking and dosing of glutamine for muscle growth and fat loss
The intake of glutamine takes place via the diet. Quark has the highest glutamine content, but milk and yoghurt also provide enough glutamine. Soy and wheat are natural foods that make high glutamine intake possible.
For muscle growth and recovery, limiting the intake of glutamine supplements to five grams per day is recommended. The intake of supplements together with milk should be avoided because the glutamine is not optimally absorbed by the stomach and intestine.
For fat loss, glutamine should only be taken on medical advice. An increased intake can cause side effects.
What side effects does the extra intake of Glutamine?
Adverse effects of glutamine on muscle building supplements can cause side effects. The Chinese Restaurant Syndrome is a side effect of taking dietary supplements of glutamine. Heat sensation or the feeling of constriction with tingling in the throat are clear symptoms. Headache, stomach pain and nausea also indicate an intolerance of elevated glutamine.
Intake of additional glutamine should only be used in situations of exercise and regeneration. In normal stress situations, glutamine reaches the body, which is absorbed through the diet.