Glutamine is an amino acid with multiple benefits. It plays an important role in protein metabolism, particularly when subjected to extreme stress or physical trauma. Yet glutamine, this building block of protein, is naturally present in food and is even produced by the body.
However, as the self-production of glutamine can be deficient in certain circumstances, for example, during fasting, intensive sports activities or in cases of serious illness, taking glutamine in powder form or capsules as a dietary supplement, can prove essential for the body.
Glutamine is one of the amino acids. Amino acids are molecules that play many roles in the body. Their main task is to act as building blocks in the synthesis of proteins -indispensable for the proper functioning of the human body-. But are all amino acids the same? Well, there are two kinds of amino acid: those which the body cannot synthesize and which must come from our food - so-called "essential" amino acids. As for our beloved glutamine, it's a "non-essential" amino acid, so is it of no interest?
Absolutely not! In fact, it's indispensable. But it's called "non-essential" simply because our bodies can make it naturally. In fact, glutamine is the most abundant amino acid in the body.
However, since glutamine is the most abundant amino acid in the body, it's not essential.
However, because the body uses this amino acid in such large quantities, there are times when we consume more of it than we produce. Such as, for example, in the case of injury, illness, fasting or intense physical activity.
Thus, glutamine is a conditionally essential amino acid.
Glutamine is essential for the proper functioning of the entire body. In fact, this amino acid helps to:
-Make proteins for muscle tissue
-Feed the cells that protect our intestines
-Support the cells of the immune system
-Helps detoxify the liver of foreign substances
That's all well and good, but how do you fill up on this fascinating amino acid?
You already know that our bodies are capable of manufacturing glutamine, but we also consume it in certain protein-rich foods such as eggs, beef, dairy products, tofu, rice and corn. But as you also know, our bodies consume a lot of it for its proper functioning, so scientific studies suggest that glutamine supplementation may offer more health benefits.
Glutamine is the main source of fuel for lymphocytes, the white blood cells that fight infection and disease. But glutamine levels in the blood decrease when we're ill or injured, reducing the ability of these immune cells to defend themselves. As a result, glutamine supplementation improves immune defenses, speeds recovery and reduces the risk of complications.
Glutamine's support of the immune system is closely linked to its activity in our intestines. Indeed, glutamine plays an essential role in maintaining and strengthening the mucous membranes and intestinal wall, ensuring that the body absorbs the nutrients it needs, optimally . Consequently, many health experts recommend taking glutamine as a dietary supplement to support intestinal health and reduce the risk of infections and possibly allergies.
Glutamine plays a crucial role in replenishing muscle energy stores, helping muscles to absorb energy in the form of glucose and store it as glycogen (energy reserve). If your muscles are optimally supplied with glucose, your performance will improve. And with energy reserves optimally filled, it also takes longer to burn out and fatigue during training. That's why it makes sense for athletes to supplement with glutamine.
Posology:
Given that glutamine is an amino acid produced naturally by the body and present in many foods, there is no concern about its harmfulness, in normal quantities. And bearing in mind that a typical diet may contain between 3 and 6 grams of glutamine, it's advisable not to exceed a daily dose of 5 grams.
Side effects and safety:
- No serious side effects of glutamine have been reported, but excessive intake may cause nausea, vomiting or diarrhea.
- People allergic to glutamines should not take it, nor should people who have difficulty digesting proteins.
- Glutamine may also interact poorly with diabetes medications or stomach ulcers in people who have undergone gastric bypass surgery.
- Glutamine may also raise blood sugar levels in people with diabetes.
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