What is glutamine - functions, benefits and effects on the body

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Bodybuilding and iron sports in the 60s of the last century were very different from modern versions. And it's not just about improved training complexes. The chemical industry and sports nutrition of the new century have stepped forward. Today's athletes know exactly what their muscles need and how it works. However, even the most advanced athletes cannot always tell what glutamine, creatine and other sports supplements are.

Let's fill the gap: glutamine is an amino acid found exclusively in proteins of meat origin. Present in small quantities in dairy products.

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What is it for?

Glutamine is one of the three main amino acids that directly affects muscle structure. A reasonable question may arise: why consider it separately from proteins? Let's figure it out in order. Protein, when broken down, is divided into dozens of different amino acids, including even such rare compounds as arginine.

At the same time, the amino acids that make up the protein play the most important roles in the body:

• responsible for the functioning of the thyroid gland;
• regulate the functions of the gastrointestinal tract;
• transport polyunsaturated fatty acids;
• regulate metabolism.

The abundance of protein in your diet does not mean rapid growth of muscle mass.

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The best manufacturers

VPX Ultra Pure Glutamine

The highly purified complex, containing 4.5 mg of glutamine per serving, is quickly absorbed and contains no impurities. 700 g of powder can be bought for 1800 rubles.

VPX Ultra Pure

Advantages:

• excellent quality;
• active ingredients;
• prevents overtraining syndrome;
• no impurities;
• affordable price.

Flaws:

• not found.

Olimp Labs Glutamine Xplode

In addition to glutaramic acid, the dietary supplement contains leucine, selenium, cystine and other vitamins. The package (500 g of powder) is designed for 50 doses, the cost is from 1300 rubles. Flavoring and food colorings have been added to the preparation.

Olimp Labs Glutamine

Advantages:

• meets European quality standards;
• satisfies the need for a daily dose of vitamins;
• affordable price.

flaws:

• additive content.

SAN Performance Glutamine

The development of the SAN company perfectly helps athletes cope with stress, prevents the manifestation of metabolism, supports the optimal functioning of the main functions of the body and a large number of biochemical processes occurring in it. The product preserves and restores muscle tissue cells, maintaining muscle mass in optimal condition. Cost 1 kg. powder additive – about 3300 rubles. One dose contains 5 g of glutaramic acid.

SAN Performance Glutamine

Advantages:

• helps create ideal muscles;
• Excellent value for money and quality;
• effectively relieves muscle pain;
• pleasant taste with sourness.

Flaws:

• short handle of measuring cap;
• The sticker with Russian text is printed in very small font.

Glutamine from Prolab

One of the most popular supplements in the West. The preparation contains a pure form of glutamic acid without flavorings or taste improvers, which ensures its easy and complete absorption by the body. According to customer reviews, this sports nutrition has a beneficial effect on the functioning of the brain and gastrointestinal tract, relieves stress, has a positive effect on the immune system, supplies energy and improves protein synthesis.

The cost of 1 kg of product is from 1800 rubles.

Glutamine Prolab

Advantages:

• affects the detoxification of the body;
• well absorbed;
• natural product;
• ensures muscle growth;
• perfectly restores and tones.

Flaws:

• not identified.

Maxler Glutamine

The supplement from a German manufacturer contains 100% glutamine, which effectively affects metabolic processes in muscles. Maxler Glutamine is an excellent supplement for those involved in fitness, as it facilitates the process of losing weight by normalizing the functioning of the gastrointestinal tract.

300 g of powder will cost 900 rubles.

Maxler Glutamine

Advantages:

• relieves muscle fatigue;
• increases protein synthesis;
• has a positive effect on the nervous and immune system;
• improves memory.

Flaws:

• high price.

Ostrovit Glutamine

The Polish manufacturer produces sports nutrition in the form of a pure product with flavoring additives. The drug improves muscle growth, accelerates protein synthesis, supports immunity, and increases reaction and concentration levels. In addition to the main component, it contains taurine and vitamin B6.

The cost of 1 kg of product is from 2000 rubles.

Ostrovit Glutamine

Advantages:

• protects against overloads;
• effectively restores and reduces fatigue;
• inexpensive;
• dissolves well;
• affects muscle growth;
• has a great effect on the body as a whole.

Flaws:

• Not everyone likes the taste.

Transparent Labs CoreSeries BCAA Glutamine

A filler-free, color-free supplement with an effective BCA formula, electrolyte-rich coconut water powder, and glutamine (5g per serving) for athletes. The company uses only proven products to create the powder. The average price for 30 servings of the product is $40.

Transparent Labs CoreSeries

Advantages:

• pure effective product;
• does not contain fillers;
• high quality ingredients;
• Excellent value for money and quality.

Flaws:

• not detected.

NOW Sports L-Glutamine

The supplement is available in powder and capsule form. Contains 100% pure L-glutamine without flavoring additives. It perfectly restores after intense exercise and prepares the body for the next workout. NOW Sports uses only high-quality natural ingredients to make its products.

The product is certified. The cost of 1 kg is from 4000 rubles.

NOW Sports

Advantages:

• tasteless;
• supports the immune system;
• safe and effective;
• quick results;
• pure additive.

Flaws:

• fast consumption.

Optimum Nutrition Glutamine Capsules

A powerful glutamine supplement in capsules perfectly retains nitrogen in the muscles, slows down the production of cortisol and accelerates the body's recovery, providing the necessary nutrition to the muscles and stimulating their regeneration.

60 capsules can be purchased for 390 rubles.

Optimum Nutrition Glutamine

Advantages:

• accelerates the process of protein synthesis;
• quickly absorbed;
• restores spent amino acid reserves;
• high quality, simple and effective supplement;
• reliable manufacturer;
• convenient to take in capsules;
• safe supplement;
• without impurities;
• natural ingredients.

Flaws:

• not identified.

MusclePharm Glutamine

An American-made product from a well-known and reliable company with three glutamine complexes and a pleasant taste that meets pharmaceutical quality standards. The powdered supplement is ideally dissolved and absorbed in the body, strengthening it and saturating it with essential elements. An ideal drug for athletes striving to achieve high results. Also suitable for preventing the breakdown of muscle tissue and for weight loss.

300 grams can be bought for 1510 rubles.

MusclePharm Glutamine

Advantages:

• improves absorption of nutrients and proteins;
• contains a mixture of 3 types of glutamic acid;
• promotes normal digestion;
• excellent absorption;
• increases endurance;
• improves general condition;
• promotes increased growth of muscle fibers;
• stimulates the production of somatotropin (growth hormone).

Flaws:

• Expensive.

Kaged Muscle Glutamine Powder

The USA-made supplement is unique in that it is fermented and contains only one non-GMO ingredient – ​​fermented L-glutamine. The product has been independently tested for purity and potency. Ideally restores muscles after intense training and helps avoid overload. The cost for 1.1 pounds of powder is from 1,500 rubles.

Kaged Muscle Glutamine

Advantages:

• obtained by vegetable fermentation;
• absence of synthetic components;
• does not contain gluten;
• without BSE/TSE and fillers.
• quickly eliminates pain;
• guarantee of quality and micropurity;
• produced by a premium sports nutrition brand.

Flaws:

• not identified.

Body Fortress 100% Pure Glutamine Powder

This product's only ingredient, pure L-powder, is aspartame-free and gluten-free. The American company produces dietary supplements in accordance with FDA standards. Suitable for athletes of any level of training, and also works effectively to restore strength.

The price for 300 g of the additive is from 700 rubles.

Body Fortress 100%

Advantages:

• 100% pure glutamine;
• no flavorings or sweeteners;
• value for money.

Flaws:

• not identified.

Betancourt Nutrition Glutamine Plus

The American company has created an innovative line of products that help achieve the goal of building a beautiful body. Vitamin C and L-alanine are added to the dietary supplement. There are options with fruit flavor. Cost - 1200 rubles for 240 g.

Betancourt Nutrition Glutamine

Advantages:

• a solid dose of the key amino acid glutamine in every serving;
• L-alanine helps with hydration and recovery;
• flavor aromas;
• suitable for creating beautiful muscle relief;
• effective.

Flaws:

• price.

BSN DNA Glutamine

Pure product without impurities, flavors and dyes. The micronized powder form ensures maximum absorption of the product.

309 g can be bought for 1110 rubles.

BSN DNA Glutamine

Advantages:

• increases performance;
• restores after intense exercise;
• replenishes amino acid reserves;
• 100% L-glutamine;
• boosts immunity;
• relieves allergies;
• neutral taste;
• reputable manufacturer;
• excellent quality;
• affordable price.

Flaws:

• none.

Dymatize Micronized Glutamine

The high degree of grinding of the product ensures excellent absorption by the body. Thanks to its intake, the functioning of the gastrointestinal tract and nervous system improves, free radicals and toxins are eliminated, and catabolism is blocked. The popularity of the dietary supplement is also explained by its low cost, which did not affect the quality in any way. 500 g can be purchased for 2000 rubles.

Dymatize Micronized Glutamine

Advantages:

• indicated for muscle growth during exercise;
• stimulates protein synthesis;
• relieves stress;
• brain functions improve;
• unique composition;
• protects muscle fibers from destruction;
• quick effect;
• detoxifying effect.

Flaws:

• not identified.

GNC Pro Performance L-Glutamine Powder

A supplement that improves muscle health. Increases the immune system and protein metabolism, and also suppresses catabolic processes.

Sold at a budget price - 60 servings for 1900 rubles.

GNC Pro Performance

Advantages:

• helps avoid overtraining;
• increases muscle mass;
• suppresses the secretion of cortisol;
• increases energy.

Flaws:

• none.

ALLMAX Nutrition Pure Micronized Glutamine

The unique fermentation process of pure crystals of the Japanese variety produces the finest powder of a pure drug, which is instantly absorbed into the blood and absorbed by the body. According to customer reviews, this is one of the best sports nutrition products. For 1300 rubles you can buy 100 g.

ALLMAX Nutrition Pure

Advantages:

• innovative production technology;
• quality and efficiency;
• improves the immune and cardiovascular systems;
• helps fight stress;
• pure product without impurities;
• accelerates metabolism and cellular detoxification.

Flaws:

• Expensive.

EVL Nutrition GLU+

The pure composition and active components of the American company’s product helped it gain popularity among athletes. The composition of the drug, to which vitamins are added, copes with its function perfectly - restores muscles, supports the immune system, fights stress and improves brain activity. The average price for 293 g is 1,400 rubles.

EVL Nutrition GLU

Advantages:

• vitamins E, A, C;
• restores and rejuvenates;
• quality and efficiency;
• beneficial effect on the gastrointestinal tract.

Flaws:

• none.

Steel Power Glutamine 100% Micronized

Micronized crystals are perfectly absorbed and provide an effect after just a few doses of the sports supplement. The product protects muscles, preventing their atrophy. Helps strengthen immunity and memory, improves mood. Average price – 780 rub. for 300 g.

Steel Power Glutamine

Advantages:

• displaces fat cells with muscle fibers;
• pure composition;
• promotes weight loss;
• quality at a reasonable price.

Flaws:

• not identified.

Effect on protein synthesis in muscles

What is glutamine used for? Unlike other amino acids, it not only affects muscle protein synthesis, but also affects other functions that directly affect athletic performance. In particular, he is responsible for opening a transport depot. When insulin is released, carbohydrates entering the muscles are converted into glycogen, but few people know that the glycogen depots themselves consist of protein cells. Glutamine allows you to significantly expand the number of transport cells.

In turn, increasing the number of glycogen cells allows you to accumulate more glycogen. The result will be as follows:

• less energy is deposited in fat cells;
• endurance increases;
• muscle volume increases;
• glycogen reserves arise.

In addition, glutamine directly affects the synthesis of protein muscle fibers themselves. Thus, the body is able to independently convert protein into muscle in an amount of no more than 500 g per month. This fact significantly slows down strength progress. And that is why many athletes seeking to get a quick effect resort to the use of anabolic steroids. Glutamine solves this problem in a safer way.

A significant increase in glutamine amino acids in the body allows the synthesis of a huge number of new cells during insulin opening. At the initial stage, this does not lead to a significant improvement in results. But when an athlete hits a strength plateau, glutamine can provoke hyperplasia, which will lead to overcoming stagnation and further growth.

Tenth place: MET-Rx L-Glutamine

Last on our list of the best glutamine supplements is MET-Rx L-Glutamine. The dietary supplement contains the amino acid in its pure form. Taking this remedy protects muscles from destruction, increases the level of growth hormone, prevents muscle atrophy, fuels the immune system and creates a good mood. And after an intense workout, the supplement replenishes glycogen stores.

The drug shows excellent value for money. One serving of the dietary supplement contains six grams of glutamine. The supplement has a mild taste and can go well with protein shakes.

What foods contain amino acids?

Not everyone likes to use sports nutrition in their training complexes. For this reason, athletes suffer from a deficiency of essential amino acids. In addition, BCAA and protein isolate are quite expensive. Therefore, it is worth paying attention to products that contain glutamic acid in large quantities.

Note: The table does not take into account the bioavailability of glutamic acid and many other features, due to which the actual absorption of glutamine from the product will be significantly less than indicated in the table.

An important point: beef is almost 20% fat, which must be taken into account when calculating and consuming glutamic acid.

Another important aspect concerns heat treatment. Glutamine is found only in complex protein. Therefore, during intense frying or prolonged cooking, it can curl into simpler amino acid chains, which will not be as useful.

Food sources

The amino acid is found in many foods. But it is present in high concentrations in dairy products, meat, poultry, eggs, beans and vegetables.

Table - Food sources of amino acids

The benefits of glutamine in sports

The benefits of glutamine in sports are obvious to every bodybuilder. However, for other athletes with strict weight control, its usefulness is far from clear, since the increase in glycogen storage affects weight.

In general, glycogen affects the athlete’s body as follows:

• increases maximum strength;
• reduces daytime fatigue;
• increases the athlete's endurance;
• allows you to overcome strength stagnation;
• preserves muscles during drying.

The latter is especially important. If you take glutamine directly (at a recommended dose of 4-10 g per day), then during each opening of the depot with the help of insulin, the amino acid will go directly into the muscle and compensate for the catabolic effects associated with the fact that the body will try to get rid of excess weight during weight loss energy consumer (muscles).

Glutamine is especially effective for carbohydrate alternation and a strict no-carbohydrate diet, as it allows you not to slow down your metabolism. It is best to take the amino acid separately from meals within 5-12 minutes after the end of the workout - that is, before the protein and carbohydrate window opens. In addition, it is recommended to consume foods containing glutamine at night to reduce the catabolic effect.

Contraindications and method of use

Contraindications include:

• age up to 12 years;
• pregnancy and lactation;
• kidney and liver diseases.

How to take Glutamine correctly?

The additive is available in different types and forms:

• powder;
• capsules;
• tablets of 0.25 and 0.5 g;
• 1% solution for injection in 10 ml ampoules.

To correctly calculate the dosage, it is necessary to take into account the severity and intensity of the load.

For people who do not play sports professionally, it is recommended to take 1 gram 2-3 times a day 30 minutes before meals for 4-6 months.

For those involved in bodybuilding, the dosage is increased by approximately 2 times. It is important to take into account here that for a person with less weight, a lower dosage is indicated than, under equal other conditions, for an athlete with more weight. Conventionally, you can calculate the amount of additive as follows:

• 45 kg of weight - daily intake is limited to 9 g of amino acid;
• 57 kg – the estimated daily dose is 11 g;
• 68 kg -14 g;
• 90 kg - 18 g;
• 113 kg - 23 g.

The exact dosage depends on many factors - body weight, diet, exercise, purpose of use. In any case, read the instructions carefully and follow all recommendations.

Possible harm

Like any other product associated with iron sports, glutamine is associated with various myths. Does Glutamine Have Side Effects? Considering the fact that this amino acid is constantly supplied to the body in small quantities, glutamine does not cause any harm to the body.

The only harm athletes may experience from glutamine is due to overdose. If you consume more than 15 g of amino acid at one time, you can get indigestion and acute diarrhea, which will end immediately after the excess amino acid is eliminated from the body.

The product slightly changes the pH of the gastric environment, causing an irritating effect on the intestines. Otherwise, even with increased doses of glutamine, no effect on the liver and kidneys was detected, since the acid dissolves even at the stage of digestion of food in the stomach, from where it directly enters the blood, bypassing the liver filtrate.

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Eighth place: Betancourt Nutrition Glutamine Plus

Next on the list of the best glutamine supplements is Betancourt Nutrition Glutamine Plus. The product contains vitamin C, so the supplement additionally eliminates stress during intense exercise and supports the immune system.

The amino acid also helps remove waste products from the body. In parallel with this, the functioning of the gastrointestinal tract improves. The product is well absorbed, helps to quickly recover and has pleasant flavors: strawberry, kiwi and green apple.

Top Glutamine Supplements

Glutamine is found in many sports supplements. The cheapest source is whey protein, which contains about 20% of the necessary amino acids. Those who want to purchase good whey protein should pay attention to WPC 80%. Despite the fact that its benefits are overly advertised and in fact it is a regular whey protein, it is still one of the cheapest products in its class, especially if you purchase it directly from the manufacturer.

Those who are accustomed to drowning their bodies in dollar bills should pay attention to BCAA and a separate glutamine supplement. L

The best BCAA containing glutamine:

1. Capsules from Optimum nutrition. The most expensive of those on the market, but with the largest number of certificates confirming quality.

2. Weider company bcaa - have an enriched glutamine composition and have a 4-2-1 structure, versus the standard 2-1-1.

3. Separate glutamine from Ultimate nutrition - suitable for those who are used to using soy protein in their nutritional complexes.

4. BCAA from San.

5. BCAA from Gaspari Nutrition.

Fourth place: MusclePharm Glutamine

The unique MusclePharm Glutamine complex took fourth place in the glutamine ranking. It contains several forms of the amino acid: L-alanine, glutamine in the form of peptides and L-glutamine. The undeniable advantage of the supplement is its pleasant taste.

In addition, the amino acid complex is well absorbed, improves the functioning of the digestive tract and is simply irreplaceable during intense physical activity. The product is ideal for professional bodybuilders. One serving contains five grams of glutamine.

Where can I buy

Supplements for athletes can be purchased online or at a pharmacy. But pharmaceutical drugs are not cheap.

The lowest prices for glutamine are in the well-known online store iHerb. From other sellers the cost will be 30-50% higher. You can check it yourself.

There is a discount of up to 10% on iHerb using this promotional code:

AGK4375

Activate

The promotional code is activated in the cart after adding the 1st product and is valid only for the 1st order.

Possible side effects

Glutamine produces many side effects, but they are rare and often caused by contraindications. Here are a few main ones:

• tumor growth;
• risk of malignant neoplasms;
• burning and pain in the abdomen;
• dry mouth;
• diarrhea;
• allergic reactions.

According to the instructions for use, excessive consumption of glutamine leads to an increase in the concentration of other amino acids and blood acidity. And with long-term use, the natural production of this substance decreases, addiction occurs, which is why, after discontinuation of the drug, the soreness increases and muscle growth slows down.