THE glutamine is a amino acid essential for the functioning of the body. But glutamine what is it for, after all? This compound acts directly on the gut health, strengthens the Immunity, helps in muscle recovery and offers support to those who practice intense physical exercise. In this article, you will understand how glutamine works, your proven benefits, side effects and how to take it correctly that supplement.
Summary
Explanatory video about the benefits of Glutamine:
What is glutamine and what is its role in the body?
THE glutamine is a non-essential amino acid, produced naturally by the body, but under certain conditions, such as stress physical or disease, its production may not be sufficient. It is an essential nutrient for the immune system, as it serves as a source of energy for immune cells.
It is also essential for the gut health, helping to maintain the integrity of the mucosa and promoting good functioning of intestine. The glutamine also contributes for the metabolism of proteins, helping in muscle recovery and in the blood pH balance.
Glutamine for the intestine: how does it work?
Glutamine is essential for maintenance of the intestinal barrier. She feeds the enterocytes, cells of the intestinal wall, preventing inflammation, improving nutrient absorption and avoiding the so-called leaky gut.
In conditions like irritable bowel syndrome, the glutamine can help reducing symptoms, regulating local inflammation and restoring the intestinal lining. Therefore, it is common to use glutamine supplementation in intestinal treatments.
What are the main benefits of glutamine?
You benefits of glutamine include:
- Gut health: protects and regenerates the mucosa;
- Immunity: feeds defense cells such as lymphocytes and macrophages;
- Muscle recovery: reduces catabolism and promotes protein synthesis;
- Cellular energy: used as an energy source for proliferating cells;
- Acid-base balance: regulates body pH.
It can also be used post-operatively or in hospitalized patients to improve overall recovery.
How to take glutamine correctly?
THE glutamine can be consumed in the form of glutamine powder or capsules. The form L-glutamine is the most common and bioavailable. The recommended amount of glutamine varies between 5 to 10g per day, and can reach 0.3g per kilo of body weight in specific cases.
The ideal is take glutamine on an empty stomach or after training, depending on your goal. Always consult a health professional to define the correct dose for your case.
Glutamine supplementation: who should use it?
THE glutamine supplementation is indicated for:
- Athletes and practitioners of physical activities intense;
- People with intestinal problems or chronic inflammations;
- Patients in surgical recovery;
- Situations of immunosuppression;
- Carriers of irritable bowel syndrome.
In these cases, glutamine can increase immunity, speed up the muscle recovery and help in intestinal regeneration.
Does glutamine make you gain or lose weight?
A common question is whether the glutamine makes you fat. The answer is no, because it is a amino acid, non-caloric in itself. The glutamine can contribute for the weight loss, by preserving lean mass and helping in protein metabolism, which favors body composition.
She too helps maintain intestinal health, which improves nutrient absorption and regulates appetite. Therefore, glutamine It is not a weight gain supplement.
Glutamine and immunity: what is the relationship?
THE glutamine in the immune system acts as a primary source of energy for immune cells. During infections, traumas or intense training, the body may experience high glutamine losses, making the supplementation fundamental.
THE glutamine is indicated to strengthen the body's defenses, reducing the risk of infections and accelerating recovery. Its use is common among athletes and in hospital settings.
Is glutamine safe? What are the side effects?
Glutamine is considered safe for most people, as long as it is used in the correct dose. However, some side effects may occur, such as:
- Abdominal discomfort;
- Gases;
- Nausea in high doses;
- In rare cases, liver changes.
People with kidney or liver failure should consult a doctor or nutritionist before starting use. Glutamine should not be used as a substitute for medication. And despite being one of the supplements most popular, it is worth understanding the differences that still exist about their real effectiveness.
👉 A glutamine is one of the most used supplements when it comes to intestine, immunity and muscle recovery. If you want to better understand how it and other compounds can help your health, check out our complete guide to essential supplements to safely include in your routine.
Does glutamine really work? Understand the controversy surrounding the supplement
Although widely used by athletes and prescribed to strengthen gut and immune health, glutamine is the subject of debate in scientific literature. Some research indicates that, in healthy individuals with a balanced diet, glutamine supplementation may have limited effects. Experts suggest that in these cases, the body already produces sufficient amounts of the amino acid.
On the other hand, many studies highlight the benefits of glutamine in specific clinical situations, such as in hospitalized patients, post-operative patients, those with irritable bowel syndrome or in immunosuppressed states. There is also evidence of its effectiveness in those who practice intense physical activities, where metabolic demand is increased.
Therefore, it is important to understand that the glutamine may be helpful, yes, but It is not a universal supplement. Its use must be evaluated on a case-by-case basis, with guidance from a health professional, taking into account the individual's objective and health status.
Best glutamine: how to choose?
THE best glutamine is the one that offers high purity, good absorption and guarantee of origin. Give preference to:
- Pure L-glutamine;
- Brands with quality certification;
- Products without artificial colors or sweeteners.
Glutamine supplements usually come in dust or capsules. The choice depends on personal preference and ease of use in everyday life.
After all, is glutamine an essential supplement?
Yes, the glutamine it's a supplement extremely useful in various clinical and sporting situations. Glutamine is classified as a conditionally essential amino acid, which means that in certain contexts the body does not produce enough.
With several benefits for the body, the glutamine is capable to improve performance, speed recovery and maintain good bowel function.
Summary: Key Points About Glutamine
- THE glutamine is a non-essential amino acid produced by the body;
- Acts in muscle recovery, gut health and Immunity;
- It can be obtained by protein foods or supplements;
- The ideal dose is 5 to 10g per day, as directed;
- It is considered safe, but must be used with professional supervision;
- Helps people with irritable bowel syndrome, athletes and recovering patients.
FAQ – Frequently Asked Questions About Glutamine
What is glutamine and what is it for?
It is an amino acid that strengthens immunity, recovers muscles and protects the intestine.
What is the best time to take glutamine?
It can be taken on an empty stomach or after training, depending on the objective.
Does glutamine help you lose weight?
It doesn't make you fat, and can help you maintain lean mass and regulate your appetite.
Who can use glutamine?
Athletes, people with intestinal problems or low immunity, under professional guidance.
Does glutamine have side effects?
In general, no, but it can cause discomfort in high doses or for those with kidney problems.
What is the ideal dose of glutamine?
5g to 10g per day is common. Consult a nutritionist to adjust it to your case.
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