Glutamine is an endogenous amino acid found in sports supplements. The use of glutamine by training people results from the belief that it has beneficial effects on the body. However, glutamine supplements have been recognized by the Australian Institute of Sport as being of scientifically unsubstantiated effectiveness and classified as group B, so the effect of this amino acid on improving performance parameters or increasing muscle mass and strength has not been demonstrated.

Glutamineis a nutritional supplement for athletes that raises a lot of controversy. On the packages of glutamine supplements you can find, among others information that it helps in building lean muscle mass, accelerates weight loss, increases the level of growth hormone, and inhibits catabolism. However, the results of scientific studies do not confirm that glutamine actually produced the above-mentioned effects.

Is it worth using glutamine anyway and what are the benefits of taking it?

Glutamine - what is it?

Glutamine is a chemical compound belonging to the group of endogenous amino acids. The vast majority of glutamine, as much as 70%, is synthesized in the body, primarily in skeletal muscles from glutamic acid and ammonia. Only 30% of glutamine is delivered to the body with food.

Read: Amino acids - classification, properties and sources in food

Glutamine - functions in the body

Glutamine has a number of important functions in the human body. It is a precursor for the synthesis of protein and other amino acids, nucleotides and glucose. It participates in maintaining the acid-base balance and is the main nitrogen carrier in the body.

Glutamine transformations are a source of energy for rapidly dividing cells, incl. cells of the immune system (mainly lymphocytes and monocytes), cells of the small intestine (enterocytes). Glutamine supports the body's immune functions, improves the functioning of the digestive system, affects the brain tissue and is involved in the transport of water.

Glutamine - deficiencies

In he althy peopleglutamine is synthesized in the bodyin sufficient amounts. Metabolic stress resulting from, among others: injuries, inflammations, burns or cancer, causes a decrease in the concentration of this amino acid in the body.

Glutamine deficienciesare associated with a weakening of the immune system, which can lead to increased susceptibility to infections. Therefore, ESPEN (European Society of Clinical Nutrition and Metabolism) recommends glutamine supplementation in states of increased metabolic stress.

Glutamine and exercise

Moderate exercise does not affect the synthesis and uptake of glutamine by the body. On the other hand, very intense or prolonged physical exercise reduces the synthesis of glutamine and increases its uptake by the liver and cells of the immune system, reducing the concentration of glutamine.

Watch the video where Jacek Bilczyński presents facts and myths about glutamine

Is glutamine an effective supplement in the period of building muscle mass? Trainer Jacek Bilczyński refers to scientific research on the effectiveness of glutamine and advises when it is worth taking this supplement.

Glutamine supplements - are they worth taking?

Producers of glutamine supplements indicate that this amino acid accelerates muscle regeneration after exercise and increases muscle strength and endurance. They also emphasize that glutamine accelerates the synthesis of glycogen, increasing the reserves of muscle glycogen, which is the main source of energy for working muscles. According to the manufacturers of supplements, this amino acid also relieves the symptoms of fatigue.

Scientific research has proven that even huge doses of 90 g of glutamine per day do not affect muscle anabolism or inhibit catabolism.

However, studies on theeffectiveness of glutamineconducted among athletes do not clearly indicate the effect of glutamine on the improvement of exercise capacity. It has been found that administering a glutamine supplement one hour before exercise has no effect on aerobic metabolism and does not increase performance during exercise. There was also no increase in muscle mass in people training strength disciplines four times a week after 10 weeks of taking a glutamine supplement. The supplement was administered on both training and non-training days. However, an increase in muscle strength was demonstrated.

It has been suggested that glutamine may improve immune system function and reduce post-workout infections. But the administration of glutamine after prolonged exercise does not increase the amount and reactivity of lymphocytes.

Worth knowing

Glutamine - occurrence in food

Glutamine is naturally present in the greatest amounts in products such as:

  • chicken soup,
  • grass-fed whey protein,
  • dairy products from fed cowsgrass,
  • beef,
  • spirulina,
  • cabbage,
  • asparagus,
  • broccoli,
  • game,
  • organic poultry.

Glutamine - dosage

Manufacturers of glutamine supplements usually list a dose of 10 g per day in two divided doses on the packaging (in the morning on an empty stomach and after training). In the case of advanced people, the dose can be increased to 40 g per day. However, it should be remembered that even increasing the dose to 100 g will not bring great results, which is clearly indicated by scientific research.

Glutamine side effects

Research shows that excess glutamine can cause digestive disorders, problems passing stools or diarrhea. They can also cause skin changes, chills, and dizziness. Excessive dosing of glutamine supplements can damage the nervous system.

Glutamine - preparations available on the market

The glutamine supplement market is very rich. There are both pure forms of glutamine (L-glutamine), glutamine peptides, and glutamine precursors: glutamic acid, glutamine alpha-ketoglutarate. Supplements, in addition to glutamine, may also contain vitamins and minerals as well as other amino acids, e.g. alanine, leucine or isoleucine.

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When is it worth taking glutamine?

The fact that glutamine does not affect exercise capacity or exhibits an anabolic effect does not mean that it is completely ineffective. This amino acid has many properties that may prove beneficial for people with he alth problems.

When is it worth taking glutamine?

  • in states of reduced immunity, as it stimulates the immune system;
  • with problems with the digestive system (e.g. with hypersensitive intestine, in Crohn's disease), because it improves the condition of the intestinal epithelium;
  • in states of mental exhaustion and requiring intense mental work, because it improves concentration and supports the work of the brain.

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