Good day to all readers of my blog. In today’s edition, I will tell you how to take glutamine and what effect it has on muscle growth and development.

What is glutamine?

Glutamine is a type of amino acid that is very important for the body to produce its own protein. Glutamine can be replenished by the body and produced in response to various stressful situations, and protects our muscles from destruction. The whole point is that a normal body does not need a large amount of glutamine. And if you are engaged in bodybuilding, that is, periodically subject your body to stress, the body, of course, will produce glutamine, but not in such a sufficient amount to keep our muscles in their former, increased volumes. Therefore, an active person would do well to take additional portions of glutamine to protect our muscles from destruction.

What effect does glutamine have on muscles?

If you have heard that glutamine can build muscle, just like BCAAs or creatine. That is not entirely true. Glutamine has no direct anabolic effect on your muscles. But he protects them from destruction!

As you already know, any workout, and even more so shock training, is a lot of stress for the body. And under the influence of stress, the body begins to produce the hormone cortisol. This hormone begins to destroy the muscles and take away the nutrients obtained from them to ensure the vital activity of other internal organs. In ordinary life, we do not need biceps with a volume of 40 centimeters, but the vital activity of the liver or kidneys is much more important. Therefore, in a stressful situation, muscles can be used by our body as an additional source of protein. Taking glutamine just prevents cortisol from destroying muscles.

How and when to take glutamine for muscle growth.

Although taking glutamine does not cause muscle growth, it can and should be taken by an actively training person to protect and preserve all that muscle splendor. which has already been achieved. I recommend taking glutamine at least 2 times a day, 15-20 grams per day. Ideally, of course, it should be taken 3 times a day, but so that the daily dose does not exceed 20 grams. There are bodybuilders who take 40-50 grams of glutamine per day, but I would recommended that you consult your doctor before taking glutamine at such doses.

It is better to take glutamine on an empty stomach with cold or warm water. Do not drink glutamine, as well as other amino acids, with hot water, say, tea. Under the influence of temperatures, amino acids lose half of their useful properties. Taking glutamine, as well as other amino acids, I recommend in powder form, since in this case they are absorbed faster and reach your muscles faster.

Take 1 serving of glutamine in the morning before breakfast. 2 servings before lunch, or before training if you have one today. Take serving #3 immediately after training or in the evening before dinner. Be sure to take glutamine on an empty stomach, not with food.

Side effects of glutamine

To date, science does not know of serious cases of glutamine overdose and some terrible consequences from taking it. The maximum that can threaten you if you use it in too large portions is indigestion, nausea and diarrhea. But in order to “achieve” such an “effect”, you must take really horse doses of glutamine.

How to get glutamine from regular foods?

A good source to replenish your glutamine stores is meat (beef, pork, chicken, turkey) Cottage cheese, yogurt and cheese. Plant sources of glutamine include parsley, spinach, and red cabbage.

For today I have everything.