What is glutamine and how to take it

Glutamine is one of the amino acids that is a component of protein. The body produces it itself, but for a training person, the natural production of glutamine is not enough.

Among professional athletes, glutamine is the number one supplement because, in addition to its effect on muscle tissue, this amino acid improves the protective properties of the immune system, restores the body during heavy loads, and also stimulates the production of growth hormone, which is very important during muscle gain. Glutamine also reduces protein loss and minimizes muscle pain after training.

Muscle tissue is 60% glutamine. Exercising in the gym increases the body's need for glutamine by 4.5 times, and its amount in the blood decreases by 18% due to the active process of muscle growth. Athletes say that for good muscle growth it is necessary to combine creatine and glutamine intake. These two amino acids are the main builders of muscle tissue.

For those who want to support the body in the process of forming beautiful muscles, there is a selection of ready-made supplements on the sports nutrition market. A training person needs 5-7 grams of glutamine per day. In foods, this amino acid is found in fish, beef, milk, eggs, spinach, parsley, and cabbage. Make sure these foods are always in your diet.

If you are building muscle or training a lot and want to take glutamine as a sports supplement, take it 25 minutes before meals to give the amino acid time to be absorbed. However, in overdose, glutamine can cause digestive upset and nausea.

Overall, glutamine is an important amino acid for athletes who want to achieve high performance in the training process. To properly take glutamine as a sports supplement, you must follow the instructions on the package and not exceed the recommended dose. Also, remember to eat a healthy diet that includes foods rich in glutamine.