Glutamine

Glutamine is an extremely important amino acid that plays a key role in the body. It is the most abundant amino acid in the blood and brain, acting as a precursor to other important compounds. Glutamine supplementation can bring many benefits, especially for athletes and physically active people. Read more

What is glutamine and what are its properties?

Glutamine is an endogenous amino acid that occurs naturally in the body. It is the main component of muscle tissue, accounting for as much as 60% of the free amino acids in skeletal muscle. Glutamine is involved in many important processes, such as protein synthesis, nitrogen regulation and the production of neurotransmitters, including GABA.

Among the key properties of glutamine is its effect on the immune system. This amino acid is an important source of energy for immune cells, supporting their function. In addition, glutamine plays a role in maintaining the integrity of the intestinal barrier and supports the regeneration of small intestinal cells.

Of importance to athletes is glutamine's ability to reduce muscle catabolism and support muscle protein synthesis. Athletes turn to glutamine supplements in hopes of supporting optimal muscle recovery.

Who should use glutamine supplements?

Glutamine supplementation can be beneficial for many groups of people, especially those at risk of increased demand for this amino acid. Among these may be athletes and physically active people, in whom intense training can lead to temporary glutamine deficiency.

People dealing with chronic stress or undergoing intense periods of mental exertion can also benefit from supplementation. In such situations, the body consumes larger amounts of glutamine, which can lead to glutamine deficiency. Dietary supplements containing this amino acid can help maintain optimal levels.

Glutamine supplementation is also worth considering for elderly people, in whom muscle mass naturally declines. Regular consumption of glutamine combined with a balanced diet and physical activity can be beneficial.

How to dose glutamine supplements?

The dosage of glutamine supplements depends on individual needs and the purpose of supplementation. Typically, recommended dosages range from 5 to 20 grams per day, divided into several servings. Athletes can use higher doses, reaching up to 30-40 grams per day, especially during periods of intense training.

It's a good idea to consume glutamine before and after training to promote muscle recovery and reduce muscle catabolism. The supplement can also be taken between meals to ensure a steady supply of this important amino acid to the body.

Before starting supplementation, consult your doctor or a sports nutritionist, who will help you choose the right dosage, taking into account your individual needs and health. It is also important to follow the manufacturer's dosage recommendations and not to exceed the recommended daily portions.

In what form are supplements with glutamine available?

Dietary supplements containing glutamine are available in various forms, allowing you to tailor the product to your individual preferences. The most popular option is glutamine powder, which can be easily dissolved in water, juice or a protein shake. The powder is convenient to use and allows for precise dosage.

Glutamine capsules are also available and are a good alternative for those who prefer this form of supplementation. The capsules are easy to swallow and can be taken with you when traveling or at work. It is worth paying attention to the glutamine content per capsule to adjust the dosage accordingly.

Some supplements combine glutamine with other ingredients, such as BCAAs, EAAs or vitamins and minerals. Such complex products can provide additional benefits, supporting recovery and overall body function. When choosing a supplement, it is worth paying attention to its composition and the quality of the ingredients used.

The most important information about glutamine:

• Glutamine is a key amino acid that supports protein synthesis, muscle regeneration and immune system function.
• Glutamine supplementation can be beneficial for athletes, physically active people, those exposed to stress or the elderly.
• Recommended dosages range from 5 to 20 grams per day, and for athletes can reach 30-40 grams.
• Supplements with glutamine are available in the form of powder, capsules and complex products, combining this amino acid with other ingredients.