Top & Best Glutamine: How to choose the best in 2021
Today we are going to talk about a supplement that can help in the performance of physical activities and improve your health: glutamine.
Source of energy for the immune system, glutamine also participates in the process of increasing muscle mass. Indicated for athletes of intense training, currently there are several types of this supplement.
In the midst of so many options, we will show in this article what you should take into account before buying the best glutamine.
First, the most important
- Glutamine is a supplement that helps maintain the proper functioning of the immune system and the intestine, in addition to improving training performance.
- As it is an amino acid produced by the body, medical advice is required before starting to consume glutamine.
- We will show you what are the characteristics that differentiate one type from another and how to choose the ideal glutamine.
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There are many benefits of glutamine. But it is important that you know the indications and restrictions of this supplement to have a better use.
Therefore, we created this Buying Guide with all the information you will need to make the best decision when purchasing glutamine.
What is glutamine?
Glutamine, also known as L-glutamine or Glutamine (in English), is an amino acid produced naturally by the body, which represents about 60% of skeletal muscle tissue.
It acts as an energetic nutrient, participating in the production of proteins, and it highlights the anabolic function that promotes muscle growth.
But, because it also performs other important functions in the body, in some cases, glutamine must be supplemented.
In the case of high-performance athletes, for example, supplementation is important because during sports, glutamine levels are very low.
Once there is an imbalance between the production and use of glutamine by the body, the immune system can be compromised.
This can lead to muscle fatigue, in addition to increasing the chances of infectious processes.
Considering that in a training session the expenditure of glutamine can vary from 40% to 50%, making the replacement daily ensures that the amino acid is recovered within 24 hours.
What is glutamine for?
Glutamine is used as an energy source for the immune system, benefiting periods of fatigue after high intensity workouts.
In addition, glutamine is responsible for transporting 35% of the nitrogen found within cells.
So it is ideal for improving performance in long-term workouts, as the right amount of nitrogen in the muscle cell helps to recover muscle.
It also plays an important role in the formation of glucose, which contributes to obtaining energy during training and in increasing muscle mass.
In addition, glutamine is equally important to prevent catabolism, which is the loss of lean muscle mass.
The catabolic state occurs as a result of intense training, when the body suffers a drop in the amount of amino acids available to make muscle recovery.
Who can take glutamine?
Glutamine supplementation is recommended for anyone who trains hard or has an immune deficiency or infectious diseases.
It contributes to the proper functioning of the intestine and the nervous system.
This is because, in addition to having positive effects on training and muscles, glutamine contributes to the proper functioning of the intestine and nervous system.
In addition, it stimulates the production of glutathione which is an antioxidant that contributes to the fight against free radicals and elimination of toxins from our body.
Therefore, cancer patients, HIV-positive people and those with intestinal problems can benefit from the supplement.
But healthy people who do not exercise very intense do not need supplementation, because the body already produces sufficient amounts of this amino acid.
Glutamine: how much, when and how to take?
It is important to note that glutamine supplementation can only be indicated by a nutritionist or doctor.
Did you know that only a specialist can determine the amount and frequency with which the supplement should be taken in each situation.
But we can say that the most common daily amount to be consumed is 5g.
Still, athletes can consume up to 20 grams of glutamine daily.
There are several options for the consumption schedule, each with different objectives and results:
- Early in the morning: If you take 5g of fasting glutamine, you can intensify glycogen transport.
- Before training: You can ingest 4g to 8g at least 30 minutes before starting physical exercises.
- In the post-workout meal: The consumption of 5g after training can contribute to muscle recovery.
- At supper: When you take 5g of glutamine at the last meal of the day, your muscles will remain in an anabolic state while you are sleeping.
Experts also recommend that you consume the supplement glutamine water, fruit or with a simple carbohydrate.
This is because the increase in blood glucose rates causes glutamine to be absorbed more quickly into cells.
It is worth mentioning that glutamine is not fattening, mainly because it is an amino acid and caloric levels are minimal.
What are the side effects and contraindications of glutamine?
Like all supplements, excess glutamine is never beneficial.
Taking large amounts of glutamine can contribute to stomach pain and increased ammonia.
According to experts, ingesting more than 40g of glutamine per day can decrease the absorption of nutrients by the intestine, overload the kidneys and reduce the body’s own natural production of glutamine.
In addition, studies indicate that the use of glutamine should be avoided by diabetics.
Glutamine can have side effects and cause health problems if used in excess or inappropriately.
Pregnant or breastfeeding women can also only use the supplement with medical advice.
People with liver or kidney problems should also not use the glutamine-based product.
The same occurs with individuals with psychiatric disorders or with a history of seizures.
What foods are high in glutamine?
Protein supplements have a good amount of glutamine, such as Whey Protein, and in daily life several foods also contain the amino acid.
But research estimates that although about 80g of glutamine circulates in the bloodstream daily, only 5g to 8g comes from food.
But, to give you an idea, check below the approximate percentage of glutamine in some foods:
- 4.4% in the egg
- 4.8% in beef
- 8.1% in milk
- 9.1% on tofu
- 11.1% on white rice
- 16.2% in corn protein
Other foods rich in glutamine are: fish, yogurt, beans, beans, peas, cabbage, beets, spinach, kale and parsley.
What are the advantages of glutamine?
As we have seen, the benefits of glutamine are immense. This supplement can support the immune system and the proper functioning of the nervous system.
In addition, it acts on the functioning of the intestine which, consequently, improves absorption of nutrients offered in food.
It can assist in the imbalance of hormones.
The use of glutamine can also help in the imbalance of hormones after excessive wear and tear on training, which can even influence the mood.
Another advantage is that the probability of the appearance of degenerative diseases is reduced with regular consumption of glutamine.
This amino acid can also contribute to the control of blood sugar levels.
For practitioners of intense physical activities, the advantages are also great.
Glutamine favors the elimination of ammonia from the body after physical exercises, in addition to reducing catabolism, improving performance in training and contributing to muscle growth.
Still, like other supplements, glutamine also has some disadvantages.
This supplement can be harmful to your health and cause side effects if consumed wrongly or in excess.
The following are the main advantages and disadvantages of Glutamine:
- Decreases catabolism
- Improves training performance
- Contributes to increased muscle mass
- Improves immunity
- Acts on the intestine and nervous system
- Do not gain weight
- Side effects
- Harmful if consumed in excess
How much does glutamine cost?
The price of glutamine varies a lot depending on the manufacturer brand, the size of the packaging and the composition.
But in general, you will find glutamine costing between R $ 13 and R $ 1,000.
Of course, you don’t have to buy the most expensive one. It is necessary, however, to make sure the quality of the product that can be doubtful in the very cheap options.
Where to buy glutamine?
You will find glutamine for sale in supplement stores, department stores and hypermarkets.
Still, we recommend that you make your purchase at online stores like Amazon.
This way, you not only guarantee more options of brands and sizes, but also acquire your glutamine from the comfort of your home.
Purchasing Criteria: What you should consider when choosing glutamine
If you have come this far you already know that, before starting supplementation with glutamine, you need a recommendation for use by a specialist doctor.
From there, you must understand what really differentiates one glutamine from another, amid so many options for sale on the market. Therefore, we have listed for you the main factors that must be taken into account before investing in glutamine:
- Grams per serving
Next, we will explain each of these factors so that you make the best decision when purchasing the best glutamine.
The first factor that you must take into account before investing in glutamine is the type of substance used in manufacturing.
Like many other amino acids, glutamine is divided into two types: L-Glutamine and Glutamine Peptide.
These two types are almost identical, but they have a different molecular arrangement.
The most common form found in food and supplements is the first, often called just glutamine.
L-Glutamine is the type that comes in its free form, that is, the pure amino acid.
This type of glutamine is easily absorbed by the body and has a strong effect on the functioning of the intestine and the gastric system.
Glutamine Peptide, which is still rarely found, is the hydrolyzed protein of wheat.
That is, this type is formed by two or more amino acids, not being 100% glutamine.
In general, the Glutamine Peptide is made up of 30% L-Glutamine and is considered more stable.
The following are the main characteristics of each type of Glutamine:
Grams per serving
Then, check the amount of grams of glutamine provided in each serving of the supplement.
In general, the best supplements offer 5 grams of glutamine for each serving to be consumed.
Still, you can also find options that contain between 6g and 10g of the amino acid included in each serving.
The choice here should be based on your nutritional replacement planning.
Also note the portion size, or dosage of the supplement, which can vary between 6g and 17g.
Another factor that you must take into account before purchasing the best glutamine is the way the supplement is consumed.
The choice here is personal and you must consider the impact it will have on your routine.
In general, this type of supplement is available as a powder or in capsules.
In powder, glutamine tends to be more concentrated. It can be mixed with water and other liquids, usually about 300ml.
Very popular today is even drinking water with lemon and glutamine.
The supplement capsules are more practical, especially if you need to use glutamine outside the home.
In this format, however, more attention is needed to consume the correct amount and achieve the expected results.
Also evaluate the size of the glutamine package. You must take into account the total weight and duration of consumption to determine the cost-benefit.
To give you an idea, you will find glutamine in pots whose size varies between 50g and 2kg.
The packages of 300 grams, in general, can yield up to 60 servings.
Capsule packs can be found containing between 60 and 400 units.
As we have seen, your choice will depend on your goal, which should be defined together with your doctor.
In general, you will find glutamine in the tasteless version. What is ideal for mixing with other foods.
However, it is also possible to choose supplement options with flavors such as, for example, lemon.
Still, stay tuned because some of the flavored products may contain food additives that are harmful to your health.
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