Do you know the benefits of glutamine? This time we address a topic that generates interest, and that any runner, regardless of their profile and physical condition, should keep in mind in the concept of invisible training. In Runnea we talk about nutritional supplementation, and more specifically about glutamine, what do not you know what it is? We advise you to keep reading, sure you will be interested.
We are aware that there are many myths and urban legends about this amino acid recovery for athletes of all levels. In the next lines of this post we will try to answer the main questions: What is glutamine for, benefits, contraindications, and also when or how to take it.
If you are ready and willing, we try to shed more light on glutamine, and how it can help you to continue progressing as a runner, to overcome goals, and even to smash your personal records. Let's get started!
Glutamine: What's it for?
By definition, although glutamine is not an essential amino acid, it is present in multiple metabolic functions, and of such relevance to athletes of all types and conditions, such as energy production and keeping the level of lactic acid under control when it's time to put on your shorts, put on your Running shoes, and get into action.
In addition to the fact that the concentration of glutamine is localized in the muscles and in the blood, this amino acid is also part of the composition of proteins, which contributes to repairing tissues and preserving and protecting cells. Thus, this type of organic molecule plays a leading role in strengthening the immune system of our own body, which means that we need glutamine to maintain our health and be healthy.
With all this, the detail to keep in mind about glutamine is that our body has the capacity and the wisdom to produce it, but in rather small quantities, so it becomes essential that the production of this amino acid is carried out through a diet with foods rich in glutamine, and even incorporating the famous nutritional supplements.
That said, it is important to highlight both the benefits and contraindications that glutamine can bring to our body, and thus keep in mind how it can help us, especially when you have a training session, or show your best version in competition.
Benefits of glutamine
To dot the i's and cross the t's, and point out what glutamine can bring you, we try to summarize what are its main benefits, and how they contribute to maintaining your health, runners included, of course.
- Increased muscle mass: One of its main missions is to help muscle formation.
- Increases energy production: One of the arguments in favor of the use of glutamine in athletes is that this amino acid stimulates the formation of energy reserves in the body. This is vital for long-distance runners, for example.
- Itfavors the intestinal mucosa: This is important because it avoids the bad absorption of nutrients.
- Improves and strengthens the defenses: Glutamine is indicated to minimize intestinal damage, as well as for the effective treatment of certain types of diseases, such as arthritis, because it reduces pain and inflation that occurs in the joints; or also in Crhon's disease, which has its direct consequences in the intestinal tract.
But having said that, the main and best known benefit of glutamine is that it plays a basic role in the repair of damaged tissues, especially after physical exercise. It also serves to prevent catabolism, and thus slow down the destruction of organic nutrients.
In addition, the combination of glutamine and glucose promotes the rapid replenishment of glycogen stores, because it is able to restore glycogen levels in the liver and muscles. This results in optimal recovery.
By the way, at this point it is convenient to debunk the widespread myth that because glutamine is directly involved in muscle building, it is fattening. This is not true because what this amino acid does is to increase muscle mass, but not fat.
Main contraindications of glutamine
In view of the benefits, the other side of the coin must also be put on the table, and we must point out what kind of contraindications glutamine has. In this regard, there is a lack of scientific evidence that certifies it one hundred percent, but, in principle, this amino acid does not have side effects very worthy of note.
However, this certain safety in its intake does not mean that common sense should not be applied. So the three basic premises to take glutamine, and even add it as a nutritional supplement to your daily diet, are summarized in:
- Knowing the exact dose that fits your needs.
- Knowing when it is the most convenient time to take it.
- Choose those products that are properly certified by prestigious laboratories. This way you will avoid taking fake products, which can cause the opposite effect of damaging rather than healing.
The contraindications associated with glutamine are derived from its excessive consumption, or by allergic reaction. Thus, an intake that exceeds the recommended doses of glutamine can result in vomiting, gas, stomach problems, abdominal pain, constipation, and even the opposite effect of the latter, diarrhea.
On the other hand, another counterpart of excess glutamine is directly related to allergic reactions such as hives and swelling of the face and / or hands, and the like, very similar to the effects produced by the consumption of seafood in people who do not tolerate it.
How to take glutamine
As we have already pointed out previously, the basis for increasing the levels of glutamine in our organism is through our own diet, and more specifically in introducing those products that help its production.
To establish a quick list, these foods are: dairy products, eggs, fish (salmon), green vegetables (spinach, for example), and even nuts.
By the way, the most effective way to ingest this type of products is to eat them raw, because the amino acid keeps all its properties, which would be lost or altered by a cooking process.
Of course, another alternative to complete our diet plan is to resort to nutritional supplements rich in glutamine, which can be found in both powder and capsule formats.
Glutamine + BCAA, winning combination
Touching on all sides, and when it comes to setting the goal of recovering our own muscles as quickly as possible after intense and long-lasting training sessions, or even prolonged physical exertion, the winning combination is glutamine plus BCAAs. Or, in other words, the branched amino acids, because they are capable of enhancing each other.
Both come into play when glycogen reserves reach their limit and the counter reaches zero. In this state, what the body does is to look for energy, which it takes from the muscle itself, which reduces calories to their minimum expression. In this way, the combination of glutamine and BCAAs act as anti-catabolic elements, and not only favor a faster recovery of tissues, but also contribute to reduce muscle fatigue at the end of workouts.
On the other hand, this successful mixture of glutamine and branched amino acids also have an impact on faster healing of skin wounds, as well as minimizing the risk of infections, enhancing the support and protection of the immune system of our body.
In short, glutamine, together with BCAA amino acids, will have a positive effect on a better sports performance, because they allow to increase the range of resistance in physical activity.
Photo by Alexander Mils | Brooke Lark | Hunter Bryant |Jenny Hill on Unsplash
Read more news about: Running News
