Glutamine – What is it for

All about glutamine: an essential amino acid

What is glutamine?

Glutamine is a non -essential amino acid, which means that our body can summarize it from other amino acids. However, in some situations, such as intense physical stress, infections or trauma, glutamine needs can overcome the production capacity of the body.

This amino acid plays a fundamental role in many biological processes and is particularly popular among athletes, recovery people and those who try to improve their digestive health.

The roles of glutamine in the body

1. Support for the immune system

Glutamine is an essential fuel for cells in the immune system, including lymphocytes and macrophages. During stress, since after surgery or intensive training, glutamine levels can decrease, which can weaken the immune system and increase the risk of infections.

Studies have shown that a sufficient contribution in glutamine can help maintain an optimal immune function.

2. Intestinal health

The health of our intestine is crucial for general well -being. Glutamine is particularly important for the intestinal mucosa, as it helps to maintain the integrity of the intestinal wall and prevents disorders such as permeable intestine syndrome, which can cause inflammation and digestive problems. By supporting intestinal cells, glutamine also contributes to a better absorption of nutrients.

3. Muscle recovery

For athletes, glutamine is often considered an essential complement. After an intense exercise, blood glutamine levels can fall, which can cause muscle degradation.

The integration of glutamine can help reduce this degradation, promote protein synthesis and improve post-formation recovery. In addition, it can also alleviate muscle pain and fatigue.

4. Acid-base balance

Glutamine plays a key role in regulating acid-base balance in the body. It behaves like a stamp, helping to neutralize acids in the blood and maintain a stable pH, which is crucial for the correct functioning of cells and organs.

A acid-base imbalance can cause various health problems, including fatigue, muscle pain and metabolic disorders.

5. Impact on the brain

Emerging research suggests that glutamine could also have a positive impact on brain health. It is involved in the synthesis of neurotransmitters such as glutamate, which plays a role in memory and learning.

A good glutamine diet could therefore contribute to a better cognitive function and stress management.

Glutamine sources

Although our body can produce, it is also possible to find it in various foods.

Here are some sources rich in glutamine:

• Lattiero -Caseari products : Milk, yogurt and cheese are a good source of glutamine, which also offer high quality proteins.

• Meat : Red and white meats, as well as fish, contain significant quantities of glutamine. These foods are not only rich in glutamine, but also in other essential amino acids.

• Egg : Eggs are an excellent source of amino acids, include glutamine and are easy to integrate into various dishes.

• Legumes : Beans, lenses and chickpeas are also of a good source of glutamine, which offers in addition to the fibers and other beneficial nutrients.

• Walnuts and seeds : Walnuts, almonds and sunflower seeds also contain glutamine and are perfect for healthy snacks.

Glutamine supplements

For those with accumulated needs, such as athletes or convalescence, it is possible to provide glutamine supplements. Generally they present themselves in the form of dust, capsules or tablets.

Although glutamine is generally considered safe, it is recommended to consult a healthcare profession before starting any supplement, especially if you have pre -existing medical conditions or if you take other drugs.

Recommended dosage

The appropriate dosage of glutamine can vary according to the individual objectives and specific needs. For athletes, a typical dose is often between 5 and 10 grams per day, especially after training to promote recovery.

For convalescent people or those in front of intense physical stress, doses can be recommended up to 20-30 grams per day, always under medical supervision. It is important to start with a lower dose to evaluate the tolerance of the body before increasing it.