Glutamine is an amino acid that is part of the protein and is necessary for the normal functioning of the body. Its concentration in human blood is high because it is found in sufficient quantities in food. However, this amino acid is indispensable for athletes, because it accelerates the metabolic processes in the muscles and at the same time slows down the catabolic processes after hard training. In other words, glutamine is an excellent tool for restoring and shaping muscle tissue after physical exertion. In order for this substance to give strength and strengthen the body, it is important to know how to take it correctly.

What is glutamine for?
When a person is healthy and in a calm state, there is an excess of glutamine in the body, it accumulates in the muscles and is gradually consumed depending on the activity. With serious physical exertion, this substance is quickly spent, and the growth of muscle mass without its presence is impossible. It is for this reason that glutamine is often used by athletes, in particular bodybuilders, to build muscle.

When to take glutamine:

When an athlete trains and seeks to build muscle tissue faster. The substance is involved in the synthesis of muscle proteins.

If it is necessary to slow down the process of protein breakdown - to have an anti-catabolic effect. In other words, this amino acid keeps muscles elastic for a long time.

To increase the level of growth hormones in the body.

To enhance the protective functions of the immune system.

If necessary, charge the body with energy during heavy physical exertion. By nature, glutamine is as powerful an energy source as glucose.

When eating certain foods, glutamine will be synthesized naturally in the body. Best for its production are: beef, fish, eggs, chicken, dairy products, beets, cabbage, spinach and parsley. It is the interaction of protein and plant foods that contributes to the production of high-quality amino acids.

However, during digestion, the amount of useful substance decreases, so it is believed that it is more effective to take pure glutamine in the form of a special supplement. According to doctors, it is in its pure form that it is absorbed better, strengthening muscle tissue and increasing immunity.

Important! The main reason for taking the supplement is replenishment of protein amino acid volumes during active sports training, when its level decreases by 20-30%, thereby reducing the effectiveness of classes.
Useful properties of the amino acid glutamine
Glutamine is a building block for the body that can help an athlete not only build muscle, but also make workouts more effective and less painful.

Benefits of glutamine include:

Rapid recovery from injury. The amino acid has the ability to heal the microtraumas of the fibers received during training.

Increase in muscle mass. With the right training system, this supplement helps to nourish the muscles by improving protein synthesis. Forms smooth and striated muscles.

Strengthening immunity. It has been proven that athletes who consume glutamine are indeed less likely to get viral diseases.

Anesthesia. Reduces severe post-workout pain in the legs and arms, which is also called krepatura. Its reception allows you to make subsequent workouts more effective.

Charge with energy. Despite the fact that there are no studies confirming this thesis, athletes from different countries note that while taking the supplement they are engaged in training more actively, without complaining of fatigue, loss of energy and bad mood.

Stabilization of the emotional state and functioning of the nervous system. The amino acid improves the nerve conduction of cells and normalizes the metabolism of neurons.

Activates brain activity. This is a short-term result that appears almost immediately after taking the substance and lasts for several hours.

Note! The amino acid glutamine is not some kind of chemical compound, but a natural substance necessary for the growth of muscle tissue, so its beneficial properties help many athletes.
Contraindications to the use of glutamine
Glutamine in its purest form is a dietary supplement that has a significant effect on the body, so it cannot be completely safe and suitable for absolutely everyone.

The categories of persons who are undesirable to accept it include:

People leading a measured lifestyle, not bothering themselves with physical activity. In their body, glutamine is in excess, and taking any supplements with this substance may cause an overdose and is meaningless.

Athletes with kidney disease, anemia, increased excitability, because the constituent components of the supplement activate all processes in the body and can cause an exacerbation of any of the above conditions.

Athletes who simultaneously take complex biological supplements. This can lead to diarrhea, nausea, nervous excitement, drying of the mucous membrane in the mouth, and cracks in the lips.

People taking certain medications. Parallel intake of this amino acid can cancel the therapeutic effect.

Any complications associated with taking this supplement can only occur if it is used uncontrolled.

Important! Be sure to check with your doctor before using glutamine.
Admission rules in the instructions for glutamine
In most instructions for glutamine of any form, it is indicated that the dose of the substance must be calculated individually. To do this, multiply your body weight by 0.3 g of an amino acid.

What other important theses are indicated in the instructions:

Glutamine is an absolutely safe amino acid. Even if an overdose occurs, its excess is naturally excreted from the body.

It is possible to take the daily rate at a time in full only in the case of overactive training. If the athlete had several free days between classes, only half of the daily dose should be taken in the morning.

When training ends or a person plans to stop taking a supplement, it should be done gradually. 3-5 days it is worth drinking half the daily dose, two more days - a quarter, only then you can complete the intake.

You can drink glutamine along with some other sports supplements, but for this you should first consult with your doctor to determine the dosage.

Instructions for use of glutamine

Taking glutamine is quite simple: you need to add this substance to your main diet. The daily dose of amino acids is 10-30 grams, depending on the weight of the person, his diet and the intensity of training. There are several schemes for taking the drug, which differ due to different packaging.

Taking glutamine capsules
Protein amino acid capsules are considered a very convenient option to consume because they are easy to drink water under any conditions. On average, one capsule contains 5 g of dry matter, covered with a gelatin shell. After a person swallows the capsule, it dissolves, and the powder quickly enters the bloodstream, starting to work.

Due to the rapid action of glutamine capsules, it is recommended to drink immediately before and immediately after training. Each athlete needs to take their own individual dose. Take half of the daily allowance before class and the second after.

Be sure to drink the capsules with plain water, not juices or fruit drinks, because sugar can slow down the absorption of the amino acid into the blood.

The only disadvantage of this form is the difficulty, if necessary, of measuring dry powder to a gram. In this case, you can open the gelatin capsule with your hands, pour out the substance and measure it on a special scale.
How to Take Glutamine Powder
The powdered form of glutamine is more popular due to the fact that it is cheaper and more economical. It is believed that dry matter is easier to measure, but this can also be a minus, because every day you need to manipulate the scales and measuring spoon. And not everyone likes extra actions, because they take time.

The powdered amino acid supplement must be dissolved in water at room temperature before use and taken in slow sips.

The regimen for taking glutamine in powder is slightly different from the capsule form: the daily dose should be divided in half and drink one part first in the morning and the second in the evening. So the body will receive the maximum amount of a substance that is well absorbed. You do not need to be tied to training - they can take place at any time.

How to Take Glutamine with a Protein Shake
The most enjoyable form of taking glutamine is with a protein shake. To do this, divide the daily dose of the substance into four equal parts and mix each with 100 grams of the drink. You need to consume a protein shake with glutamine four times: the first time in the morning, the second - before training, the third - after, the fourth - before bedtime.

Protein shakes for this purpose can be easily prepared at home. To do this, take 50 g of strawberries, 100 ml of milk and 50 g of cottage cheese. Mix everything with a blender, add glutamine and drink.

For those who do not like fruit smoothies, you can make a spicy drink. For this mix 50 g of water, 100 g of cottage cheese and 15 g of dry mix of peppers to your taste, add glutamine.

Such cocktails in tandem with an amino acid will give a more powerful result: they will add physical endurance and saturate the body with useful microelements.

How to drink glutamine with creatine
Athletes who train daily often use glutamine along with another effective supplement, creatine. It is a carboxylic acid necessary for increasing physical strength and endurance. This substance is found in its natural form in different types of meat, but it is better absorbed in the form of a supplement.

Together with glutamine, creatine forms the body's resistance to viruses, the ability to withstand severe stress and form muscles even faster.

Drinking an amino acid with creatine follows a certain pattern - this is an important condition for better absorption of the components. Divide the