People who exercise have probably heard of glutamine. Its supplementation is often associated with athletes, but there is still much doubt around the subject, such as: "What exactly is glutamine?", "What are its functions in the body?" physical issues, among other issues.
Camila Secches, Endocrinologist, Nutrology Specialist and Professor of Endocrinology at Itajubá Medical School, explains that glutamine is an amino acid and therefore a structural component of proteins. "It is encoded by our DNA and can also be acquired through protein foods or dietary supplements," he says.
The expert adds that glutamine is nutritionally classified as a non-essential amino acid as it can be synthesized by the body itself from other amino acids.
Functions of glutamine in the body
Camila points out that glutamine is the most abundant free amino acid in muscle and blood, and performs numerous functions in our body:
- is involved in cell proliferation and development;
- modulates the immune system;
- modulates the intestinal system;
- has antioxidant effect, among others.
Glutamine is effectively transported into cells, promoting water absorption and thereby increasing hydration status and cell volume. This increase in volume may stimulate protein synthesis (anabolism) ?, adds the expert.
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For whom is glutamine supplementation indicated?
According to Camila, glutamine supplementation is well studied and recommended in diseases with extreme catabolism (when there is excessive muscle wear, ie a degradation of body muscle mass), such as:
- Cancer;
- AIDS;
- Dengue;
- Generalized infection;
- Major surgeries.
"In these situations, glutamine production does not meet the demand demanded by the body," says Camila.
The expert adds that supplementation can also be used by those who practice intense exercise, when there is high consumption of glutamine by muscle cells. "In these cases, glutamine supplementation is associated with better muscle recovery and less loss of lean mass," he explains.
Glutamine for Athletes and Athletes
But why is glutamine supplementation so successful among athletes? Can it also be indicated for people who exercise regularly (3-4 times a week)?
Camila points out that yes. "Glutamine supplementation promotes greater availability of this amino acid in the post-stress period of physical activity, minimizing the risk of muscle injury and improving recovery after training," he says.
"The more intense and prolonged the exercise, the greater the benefit of supplementation," he adds.
How should this supplement be consumed?
Camila explains that the recommended dose is usually 10 to 15 grams per day. "This dose should be individualized and prescribed by a qualified professional," he says.
A good suggestion, according to the expert, is to use 5g after training and 5g before bed. "Post workout, the tip is to combine glutamine with a fast-absorbing carbohydrate that stimulates the release of insulin, facilitating the entry of glutamine into the muscle cell," he explains.
During sleep, Camila adds, prolonged fasting causes the body to utilize its energy stores and enter catabolism. "Glutamine used before bed has the function of protecting muscle mass," he says.
Camila explains that higher doses may be indicated for high performance athletes, but always with multidisciplinary follow-up (doctor, nutritionist and physical educator).
Where to find glutamine?
Camila explains that glutamine is found for sale in specialty food stores and drugstores. ? The easiest way to get it is over the internet. Can it be found in powder or capsules?
Dipeptide glutamine (L ?? Anil ?? L ?? Glutamine) is the most effective in preventing muscle loss in scientific studies. It is always prudent to check if the laboratory that produces the supplement complies with the health regulations required by Anvisa and if it has registration with this body ?, adds the expert.
In the gallery below you can see some examples of glutamine supplements that are available for sale:
Medical Integral Glutamine for R $ 85.41 at Vita Nutrition
Glutamine Powder Optimum Nutrition for R $ 125,50 in My World Fit
Glutamine Universal Nutrition for R $ 85 in Loja Massa
L-Glutamine Probiotic for R $ 57.62 at Supplements Zone
L-Glutamine Gluta More for R $ 71.25 at Vita and Health
Glutamine-XS for R $ 84,05 at Biovea
L-Glutamina Powder NeoNutri for R $ 79,96 at Supplements Zone
Glutamine Lg Max Titanium for R $ 59.99 at Supplements Zone
L-Glutamine? Vitafor for R $ 137,96 at Vita e Saúde
Glutamine Atlhetica Evolution for R $ 52.79 on Szone
Contraindications
Camila explains that there are no studies proving glutamine toxicity. However, because it is an amino acid, all surplus will be eliminated by the kidneys. People with kidney disease should only supplement glutamine under the guidance of a specialist doctor (nephrologist) ?, says.
"Who has no kidney disease, should also check kidney function with the doctor who accompanies it," concludes the expert.
Thus, it reinforces the importance of always adhering to a supplementation only with the guidance of a qualified professional, even though it does not present any obvious risk. This is also the best way to enjoy the benefits that glutamine supplementation can offer.
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