What is Glutamine? What are its benefits and side effects?
Glutamine is a non-essential amino acid produced by the body in the muscles and transported through the blood to the organs that need it. It plays a role in protein synthesis within the human body. As a dietary supplement, glutamine is sold in powder, capsule, or tablet form for muscle building and maintenance during cutting phases, and for treating various illnesses. Is this true about this supplement? What is the dosage, usage method, and what are its side effects?
Can you get natural glutamine from food?
Yes, you can meet your glutamine needs from food if you are healthy and have a high-protein diet. Foods rich in glutamine include:
– Meat and poultry
– Fish of all kinds
– Eggs
– Nuts
– Dairy products
– Whey and casein protein
– Cabbage
Functions of Glutamine in the Human Body:
– Stimulates immune system functions
– Acts as the second source of energy for cells after glucose
– Synthesizes several proteins within the human body
– Transports ammonia within the body
– Supplies nitrogen and carbon to the body during anabolic processes
Glutamine is a beneficial health supplement, but the media hype around it is exaggerated. Let’s see what science says about it.
We have two studies that found no difference in strength and muscle size from taking glutamine supplements, and one study found that glutamine supplements helped maintain physical strength and slightly reduced muscle soreness after exercise. Another study found that glutamine supplementation increased physical strength, muscle mass, reduced fat, increased growth hormone and testosterone levels, and aided in muscle recovery, but these results were observed in non-athletes whose diets were inconsistent and lacked sufficient protein. According to experts, the participants in these studies were not athletes and did not have a monitored and calculated diet, which explains why the effects of glutamine supplementation were noticeable due to their protein deficiency. Ideally, the volunteers in such studies should be athletes with a monitored and calculated diet.
How to Use Glutamine:
It’s very simple. Each kilogram of your body weight requires 0.35 grams of glutamine. For example, if your weight is 80 kg:
\[ 80 \times 0.35 = 28 \]
This 28 grams is your daily requirement of glutamine supplement.
Glutamine supplements are generally safe, but breastfeeding or pregnant women should avoid them, as well as liver patients. Diabetics should consult their doctor before using them.
Conclusion:
There are no significant additional benefits of glutamine supplements for those who already take protein supplements or have a high-protein diet. Glutamine may be beneficial if you have a disease, injury, or are on a low-protein diet for any reason. In my opinion, save your money on this supplement.
