This is the most abundant amino acid in muscle tissue.
Glutamine is a non essential amino acid that is, that our body can synthesize from other amino acids present in both proteins in our body as food that make up our diet. Although not part of the essential amino group in certain circumstances or situations is considered “essential subject” or “semi-essential”. Some of such situations include stress, trauma, infections, intense training, protein malnutrition, and so on. In all, the nutritional requirements are very high and therefore the amount of glutamine DEFENDANT is higher than the body can produce.
Where is it?
Most protein-rich foods contain significant amounts of the amino acid glutamine, however, due to the rapid speed at which the body uses this amino acid, even athletes who eat a diet rich in proteins or protein, often in need of contributions extras. Glutamine are good sources of dairy, meat, peanuts, almonds, soy, turkey and dry beans.
Two of the main benefits of glutamine: facilitates and promotes glycogen recovery of protein synthesis
Glutamine may contribute to muscle glycogen recovery after periods of training, once they have reduced or depleted glycogen stores. Several studies have found that the intake of glutamine and glucose polymer, promotes the accumulation of glycogen in liver and muscle. Specifically it was observed that blood glucose levels significantly increased after ingestion of glutamine alone and the glucose polymer.
The most important conclusion was observed that glutamine was as effective as glucose polymer solution to increase muscle glycogen after it was sold as a result of the activity. Another remarkable aspect is that the intake of glucose polymers produced elevated levels of insulin, whereas glutamine has no effect on this hormone, glucose-lowering action (lowers blood glucose levels). Therefore, experts suggest taking, plus a well-planned meals, a supplement of glutamine, because it gets more effectively stimulate muscle glycogen resynthesis after sporting activity. Also, it has been shown that the intake of glutamine with glucose solution promotes the storage of carbohydrates, not only in muscle but also in the liver. In regard to its effect on body protein, adequate intake of glutamine through a well designed high protein diet is the best way to protect muscle tissue. However, in situations such as stress and intense training is necessary rate portal supplements, although extra inputs should always be determined and prescribed by a professional.
The dose
In general, supplements are marketed as a powder or capsule to take orally. The doses used are usually 40-50 mg of glutamine per kilogram of body weight per day, whichever take fasting to be effective, 1 hour or longer before training and after it, to slow protein degradation and facilitate muscle protein synthesis.
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Tags: amino acid, glutamine, non essensial
