When it comes to sports, injuries are an unfortunate part of the game. Here are 14 foods and supplements to help you recover from an injury more…. Though weight loss is a goal for many people, others hope to gain weight, often to look and feel more muscular or to improve athletic performance…. Health Conditions Discover Plan Connect. Glutamine is an important amino acid with many functions in the body. It is a building block of protein and critical part of the immune system.
Share on Pinterest. What Is Glutamine? Glutamine is an amino acid. Amino acids are molecules that play many roles in the body. Their main purpose is to serve as building blocks for proteins. Like many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.
Summary Glutamine is an important amino acid. L-glutamine is the form found in foods, supplements and the human body. It is part of the proteins in your body and involved in immune function and intestinal health. It Is Found in Many Foods. The largest amounts are found in animal products due to their high protein contents. However, some plant-based foods have a greater percentage of it in their protein. The following are the percentages of protein made up of L-glutamine in each food: Eggs : 4.
Thus, meat and other animal products are the simplest ways to get high amounts of it. Unfortunately, the exact glutamine content of many specific foods has not been studied. Summary Almost any food containing protein will contain some glutamine, but amounts vary.
It Is Important for the Immune System. One of the most important functions of glutamine is its role in the immune system.
Summary Glutamine plays an important role in immune function. However, during illness or injury, the body may not be able to produce enough of it. Glutamine supplements may help improve immune function and preserve protein stores in the body. It Plays a Role in Intestinal Health. In the human body, the intestines are considered the largest portion of the immune system. Summary Your intestines are a major part of your immune system. Glutamine is an energy source for intestinal and immune cells.
It also helps maintain the barrier between the intestines and the rest of your body and aids with proper growth of intestinal cells. Effects on Muscle Gain and Exercise Performance. Summary There is little support for the use of glutamine supplements for muscle gain or strength performance.
However, they may reduce fatigue or decrease muscle soreness during and after exercise. Dosage, Safety and Side Effects. Summary Intake of the glutamine found in foods, as well as the short-term use of supplements, is safe. However, glutamine supplements can affect how your body processes amino acids. More studies on their long-term use are needed. The Bottom Line. Use precise geolocation data. Select personalised content. Create a personalised content profile. Measure ad performance.
Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. L-glutamine is one of two forms of the amino acid glutamine. Produced mainly in the muscles, L-glutamine plays a key role in many biological processes, including the synthesis of protein , the regulation of kidney and immune function, and the maintenance and repair of intestinal tissues.
Its counterpart, D-glutamine, appear to be of lesser consequence to human function. L-glutamine also serves as a secondary fuel source for cellular energy and helps create other important compounds, including glucose and purines the building blocks of DNA. It is believed that by supplementing the body's natural reserves of L-glutamine, many of these biological functions can be enhanced. L-glutamine is also used by athletes and bodybuilders to build muscle mass and speed exercise recovery.
L-glutamine should not be confused with L-glutathione, the supplement form of glutathione that is believed to have potent antioxidant properties. As opposed to the glutamine naturally produced by the body, L-glutamine is synthesized in the lab from either animal proteins or fermented vegetable-based compounds. Alternative practitioners have ascribed L-glutamine with a multitude of health benefits, including the treatment of anxiety, bipolar disorder, Crohn's disease, depression, epilepsy, insomnia, irritable bowel syndrome, obesity, peptic ulcers, schizophrenia, and ulcerative colitis.
L-glutamine is also occasionally used to alleviate some of the side effects of chemotherapy or to promote healing in people with serious burns. As is often the case with dietary supplements, many of these claims are unsubstantiated or exaggerated. With that being said, there is some evidence supporting the use of L-glutamine for health purposes. One of the most common indications for L-glutamine use is severe trauma.
It is believed that by stimulating protein synthesis and enhancing immune function, the body may be better equipped to recover from severe traumas or surgeries. Glutamine is considered to be a prime nutrient for critically ill patients, particularly those with severe burns. When delivered intravenously into a vein or via enteral tube feeding, L-glutamine appears to improve wound healing while preventing the spread of bacteria from the wound site to the bloodstream.
This may be especially useful for people undergoing bone marrow transplants or other types of transplant in which the immune system is deliberately suppressed.
Among burn patients, a study from India reported that the enteral delivery of L-glutamine reduced bacterial complications as well as hospital stays by almost 17 days compared to a control group. There is little scientific evidence to support the claim that L-glutamine supplements are beneficial to athletes, says a review published in the Journal of Nutrition. Typically used to shorten recovery time following high-intensity exercise , L-glutamine has yet to provide any evidence of this in clinical trials.
Even at doses of 20 to 30 grams, L-glutamine neither enhanced metabolism as measured by glycogen synthesis nor reduced catabolism the breakdown of muscle following extreme exercise. To date, few clinical trials have looked at the effects of L-glutamine supplements on sports performance. Of these, a small study published in the Journal of Sports Medicine and Physical Fitness found that L-glutamine failed to enhance high-intensity exercise performance in a group of 10 male athletes.
A number of studies have suggested that L-glutamine may be useful in alleviating some of the dermatological side effects of cancer therapy.
According to a study in Molecular and Clinical Oncology , L-glutamine reduced the incidence and severity of skin inflammation treatment-induced dermatitis in people undergoing chemo or radiation therapy. Of the 50 people recruited for the study, those provided 10 milligrams of L-glutamine three times daily had less overt dermatitis than those provided a placebo. However, the supplement did nothing to alter the pain levels associated with the condition.
Moreover, the incidence of mucositis inflammation of the digestive tract, including the mouth was not altered by L-glutamine as has long been suspected.
With that being said, a study in Colorectal Disease found that L-glutamine decreased post-operative complications and reduced the duration of hospital stays in people who had undergone colorectal cancer surgery. Fortunately, your glutamine stores can't be wiped out from exercise, according to the December study in the Journal of the International Society of Sports Nutrition.
If you are determined to take glutamine for performance and recovery or bodybuilding, there are some loose guidelines you can follow to figure out how much to take.
The December study in the Journal of the International Society of Sports Nutrition explains that some experts believe you should take a set dose, between 20 to 30 grams per day.
Other experts believe you should take 0. There have been mixed results with each, so try both to see what works best. Keep in mind that research is still inconclusive on how much to take and whether or not it can benefit your workouts. You might be better off saving your money and eating protein-rich foods , most of which contain glutamine. Nutrition Nutrition Basics Vitamins and Supplements. Jill Corleone is a registered dietitian with more than 20 years of experience.
Henry is a freelance writer and personal trainer living in New York City. You can find out more about him by visiting his website: henryhalse. If you can, opt for food sources of nutrients instead of relying on supplements. Video of the Day. Tip While some groups suggest 20 to 30 grams a day, you more than likely don't need to supplement at all. Amino Acid and Protein.
Foods High in Glutamine. Cabbage Dairy Beets Fish Beans. Research Your Supplements. Uses for Glutamine. Glutamine as an Antioxidant. Glutamine for Immunity. Mixed Results in Sick Patients. Using Glutamine for Performance. Glutamine Dosage for Bodybuilding.
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