[easyazon_image add_to_cart=”yes” align=”left” asin=”B002DYIZCQ” cloaking=”yes” height=”160″ localization=”default” locale=”US” nofollow=”no” new_window=”yes” src=”http://ecx.images-amazon.com/images/I/41HtfFp%2BFxL._SL160_.jpg” tag=”lglutamineb08-20″ width=”86″]Glutamine is one of approximately 20 non-essential amino acids, which means that the body can generally produce this on its own. Close to 60% of the glutamine in our bodies rests in our skeletal muscle. More of it is found in the lungs, liver and brain as well as our stomach tissue. If we were to source it from food, then green beans and meats along with fish, dairy and poultry would be some good sources to turn to. There are also several L-Glutamine supplements that can make getting it regularly easier.
Glutamine is often taken by athletes and those into body building. The general recommendation is around 5 grams before training and another 5 grams after. It is important that you refer to the label on the supplement for the dosage. Consulting your nutritionist too is very important. Ingesting excess quantities of glutamine can result in an upset stomach. Those suffering from diabetes and cancer should take these supplements with extreme caution and only after seeking medical advice.
For body builders: After a massive training session, the glutamines in the body decrease by almost half. Since this amino acid has an important role to play in the metabolism of protein, it is essential for body builders. It slows the level of muscle deterioration and promotes the absorption of nutrients. Protein synthesis is regulated and the immune system is strengthened. When you supplement with glutamine, you ensure that your muscles keep on building.
The general diet of a body builder will give him around 3 to 7 grams of glutamine from proteins in the form of meat and vegetables. Taking around 2 to 3 grams additionally after a workout, will help the body in repairing and building up muscle. It can also increase the production of the growth hormone that occurs naturally in the body. Taking up to 40 grams of glutamine a day is generally considered safe.
As a body builder, you will also need to know when your body has depleted its store of Glutamine. Keep in mind that you can lower your levels even by being stressed or with a simple cold. As the levels decrease, your illness will go up in severity. People who are sick with cancer, HIV or even burn victims have extremely low levels of glutamine. As a body builder, when you put your body through the stress of training, you can end up with low levels.
You will know when your levels are low because it will be harder for you to carryout your training routine. There will be an increase in the lactic acid in your body, and this affects the functioning of your muscle. Catabolic hormones are released, and even when you stop training, the production continues leading to depletion. You can also suffer from cell dehydration and muscle atrophy. With glutamine, your body will naturally move nitrogen to where it is needed.
For athletes: Strenuous exercise can take its toll on the body, and the immune system will take a beating. This often happens when lifting heavy weights and doing cardio. This tends to happen often in the case of runners and rowers as well. When your immune system is weakened, it makes you prone to illness and will prevent you from doing your workouts for long periods of time. According to research conducted, supplementing with oral glutamine resulted in a better ratio of T-helper and t-suppressor cells. The chances of infection too were lowered significantly. The research showed that taking glutamine after an intense workout could boost the immune system and help the body handle the stress of working out. Dosage can begin with 3 to 5 grams per day, and this can be enhanced under medical guidance and as per your workout.
There is also a lot of evidence to prove that glutamine can help those suffering from various illnesses, especially diseases of the intestines. It ensures that the brain does not suffer from ammonia toxicity, and it also provides it with energy. It acts as a mood elevator and even improves mental performance. Long and short term memories are both enhanced as is the immune system. For an athlete or body builder, nothing can be more important.
These supplements are available in the form of powder or capsules; though often, it is the powder that is preferred. The dosage you get is larger in a single scoop in comparison to capsules. When it is mixed with liquids, it is tasteless making it easier to ingest. Glutamine supplements are of two basic kinds – peptides and L-glutamine. This last form is in what is known as the free form and does not bind to any other kind of amino acids. There is an ample number of studies that show that L-glutamine is a better option for those looking to supplement. In general, it is safe to take glutamine supplements, as long as they are taken within limits. So far, oral administration has not caused any negative side-effects.