Glutamine is one of the better-known and most abundant amino acids in the human body.
Many studies confirm the effectiveness and beneficial effects of supplementing this amino acid on the body's condition and on shaping the physique. Unfortunately, many people are not aware of its potential…
What is glutamine?
Glutamine is among the 20 basic amino acids. It is referred to as a conditionally essential amino acid, because the body is able to synthesize it on its own (endogenous production), although in certain circumstances additional supplementation is advisable. In some physiological states, its utilization increases significantly, and therefore the demand for this compound also rises. In such cases, amino acid supplementation is recommended. It can be useful, for example, when working on your physique, improving sports performance, or simply when the body is subjected to considerable strain (e.g. illness).
Glutamine and physique
Glutamine primarily supports nitrogen balance and helps maintain a positive nitrogen balance, which is no easy task. This is possible thanks to its ability to store nitrogen in the form of an amino group. Supporting nitrogen balance is one of the key elements in creating an optimal environment for muscle development. Thanks to it, it becomes easier to retain more nitrogen than is being lost. Then anabolism picks up speed, and building muscle mass is easier.
Glutamine use resulted in an increase in the concentration of contractile proteins produced by muscle cells. A considerable number of studies confirm the synergistic effect of glutamine with another amino acid that is attributed strong anabolic properties, leucine. Skillfully combining it with branched-chain amino acids produced even better results in this area.
Glutamine is also an anti-catabolic and regenerative agent. The previously mentioned amino groups are involved in the transamination process used to rebuild proteins. It may also increase post-workout recovery itself, during which protein structures damaged by physical exertion are repaired.
Because it also affects the reduction of excessive degradation of muscle fibers, it may be useful both during muscle mass building and during fat reduction to preserve musculature. Of course, there are studies confirming the effectiveness of specific doses of the supplement, as well as studies denying its beneficial effect in given circumstances - this is quite normal. Nevertheless, glutamine still enjoys the recognition of many professional athletes and amateur exercisers.
Glutamine, immunity and its effect on the intestines
You probably do not need to be reminded that most of the body's immunity is in the intestines, and in fact it is thanks to them that it is able to fight harmful, disease-causing pathogens. On
the role of the intestines and
building immunity you could already read on the blog. But what about glutamine in this context? Well, scientists confirm that to a large extent an excess of pro-inflammatory cytokines, a low level of nitric oxide, increased production of free oxygen radicals, high exposure to stress, and too few antioxidants - including a lack of glutamine - contribute to disturbances in the function of the intestinal barrier, which is crucial for the body's immunity.
Glutamine is a component and an essential element for the efficient synthesis of the strongest antioxidant, namely glutathione. Some time ago, a correlation was observed between a deficiency of the amino acid and a low level of the compound with antioxidant activity.
In addition, it is attributed immunomodulatory activity. It also serves as a substrate for intestinal and immune cells characterized by rapid division, such as lymphocytes that are important for immunology. In studies, glutamine supplementation made it possible to increase the number of NK lymphocytes (Natural Killers). It is a source of energy, among others, for enterocytes and colonocytes.
Glutamine, hormones and glycemia
It is worth mentioning that some sources are eager to mention the role of the amino acid in the production and more effective action of certain hormones. For example, Ellis studies confirmed its beneficial effect on increasing insulin-like growth factor 1 (IGF-1), and thus lean body mass, in older people, who are naturally exposed to loss of muscle mass.
Moreover, appropriate doses of the supplement are able to lower excessive cortisol levels, the stress hormone. While natural concentrations of the hormone in optimal amounts are necessary for the body, too high a level maintained for too long becomes a problem, and not only in the sporting context. Glutamine supports GABA production.
It has also been noted that optimal doses of the amino acid support the anabolic activity of insulin and also improve cell sensitivity to that hormone, which may be helpful in people with
insulin resistance. In 2009, studies were conducted concerning increased insulin levels and sensitization to it in obese, lean, and diabetic people.
On the other hand, both obesity and insulin resistance are factors that reduce immunity and increase the risk of viral infections. On the other hand, there are more effective supplements whose effects can be used with IR. Perhaps, however, it is worth treating this as an additional benefit.
Glutamine also has an inhibitory effect on the catabolic myostatin and the TNF-alpha cytokine associated, among other things, with inflammation and the above-mentioned insulin resistance in our peripheral tissues.
Glutamine – general benefits of taking the supplement
- helps control increased catabolism,
- supports the body's immunity,
- improves recovery,
- supports anabolic processes,
- improves nitrogen balance and detoxification of the body,
- has a beneficial effect on muscular endurance,
- limits the excessive activity of catabolic hormones and pro-inflammatory cytokines,
- may help improve insulin sensitivity,
- is a source of fuel for intestinal and immune cells.
