Glutamine is an amino acid classified as a non-essential amino acid, meaning the body can synthesize it on its own. However, it is still a crucial amino acid. Glutamine is found in large amounts in our bodies. A person who does not engage in physical activity but maintains a well-balanced diet may not necessarily need additional glutamine. However, individuals who exercise regularly, lead fast-paced and stressful lifestyles can benefit from supplementation.
Glutamine plays a role in various biochemical processes, such as energy production at the cellular level. It is also a proteinogenic amino acid, as it contributes to protein synthesis.
This way, glutamine also has a regulatory function, as an abundant presence in the body prevents the excessive buildup of lactic acid. Lactic acid is produced in the muscles and is responsible for fatigue and muscle soreness after intense exercise.
Chemically, glutamine exists in two forms, but only one—L-glutamine—is found in proteins. The majority of glutamine is stored in the muscles and lungs, with smaller amounts found in internal organs, skin, and other tissues. The body's need for glutamine significantly increases during intense physical activity, such as weight training, where muscle wear and tear lead to a considerable depletion of glutamine stores. Additionally, the demand for glutamine rises in cases of injury or high-stress situations.
Studies have shown that glutamine strengthens the immune system and helps prevent illnesses in individuals who train intensely and excessively. This is particularly important for endurance athletes, such as long-distance runners and marathoners, who often exhibit low glutamine levels.
Glutamine is essential for protein metabolism and can help enhance muscle mass by preventing muscle breakdown. Furthermore, it can increase growth hormone levels, which in turn promotes fat loss and skeletal muscle growth.
This amino acid is rapidly absorbed and is suitable even for individuals with digestive issues. You can find glutamine in powder, tablet, or capsule form. The best way to take it is in doses throughout the day. For optimal results, it is recommended in the morning—since the body needs it after an overnight fast—before and after workouts, and possibly before bedtime.
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