As follows from the reviews, glutamine is quite widespread among athletes. To meet demand, many manufacturers produce special sports nutrition rich in this amino acid. Reviews about its effect on the human body are different, but mostly positive. Let's take a look at what the responses are on the World Wide Web, and then consider what glutamine is, in what form it is sold and how to use it correctly.
What are users saying?
Reviews about glutamine are mainly left by athletes who, due to their favorite pastime, are forced to take special food supplements. Many note that glutamine can be used at least every day, although not everyone uses it in this way. A fairly common option is to resort to such a remedy when there is a feeling that the body's own forces are not enough to cope with the stress. Glutamine helps to support the immune system, which is valuable during periods of special stress. As those who take this remedy say, if you drinka small amount of amino acid, following the instructions, shortly before going to bed, you can wake up absolutely he althy in the morning.
Forced to deal with considerable daily stress, athletes who took glutamine in the reviews note that fatigue affects much less. To achieve maximum effect, many combine amino acid and other sports nutrition products. You can use glutamine during training, which allows you to maintain the strength of the body, cope with more significant loads, and therefore get a better result. It is noted that recently high-quality products have been on sale, so there are no problems with use. The product mixes well, is easily absorbed, does not provoke side effects. True, all this is true only for the option of buying at a reliable point of sale, where there is no risk of encountering a fake.
Impressions: what else?
Reviews of glutamine contain references to the faint smell of the powder presented on store shelves. Mostly users note that he does not bother, so it does not cause difficulties in receiving. Some also recommend using glutamine with creatine, and for greater effectiveness, include BCAAs in the sports nutrition bundle. This gives the maximum influx of strength, supports the body and allows you to effectively cope with stress even during the most difficult test.
However, there are reviews about this amino acid for athletes not only from professionals, butand from ordinary people who are not too keen on sports. As can be seen from the information on the World Wide Web, glutamine powder is taken even by those people who usually do not experience increased stress, but only want to maintain immunity at the highest possible level. Regular use of amino acids in food helps to preserve the strength of the body, protect yourself from diseases during difficult periods of epidemics, the change of seasons.
Efficient and safe
As can be seen from the ratings, glutamine, among other sports nutrition supplements, occupies one of the first places in interest among buyers. Others take an amino acid to combine with casein, since the combination is good, it increases the productivity of physical activity, and allows you to develop the body without harm to yourself. Many people use the product before bedtime, as well as always after workouts. Some people prefer to drink diluted powder right during class, but this option is not for everyone. Much depends on the result that the athlete is striving for. Sometimes glutamine is recommended to be used in the morning, but it is reasonable to coordinate this option with the trainer in order to understand how effective the amino acid intake will be in the body at this time.
The best effect of taking glutamine gives, as users assure, after hard training. Many note that without such a nutritional supplement, there is a high risk of getting sick when faced with overloads, but the intake of amino acids in food completely removes this risk. Others also note that with the constant use of glutamine, muscle tissue hurts a little less after training. The effectiveness of the amino acid in this regard varies with respect to different athletes, which is explained by the individual characteristics of the body.
For maximum results
Opinions on the correct dosage of glutamine differ - much depends on what effect a particular person is striving for. Most use the amino acid in food once a day, in the evening, but others note that for their purposes the optimal program is to use the product three times daily. The responses of such athletes contain information about the minimal risk of side effects even with such active consumption of the compound. There is no negative response from the digestive system, good compatibility with arginine is observed. You can use glutamine both before and after training - this gives the strongest, most pronounced effect.
General information
As an element of sports nutrition, the amino acid in question has become widespread in the last century. For the first time, interest in it appeared around the seventies. Nowadays, glutamine in bodybuilding is an almost indispensable element of the sports diet of anyone passionate about this area. At first, scientists believed that the inclusion of glutamine in an athlete's diet can significantly accelerate the growth of muscle tissue, as well as stimulate regenerative processes. Over time, tests have shown that an even more pronounced positive effect is observed regarding the immune system. Currently, anyone can make glutamine an element of theireveryday nutrition. On sale are special powders, granules containing a pure amino acid, and there are also combined preparations that simultaneously ensure the influx of several types of useful, irreplaceable substances into the body.
In medicine, the compound in question is classified as a conditionally essential amino acid. Glutamine became so widespread in bodybuilding due to its participation in the building process in muscle tissues - without this substance, human muscles simply cannot increase. Numerous experimental studies have shown that increasing the concentration of the compound in the circulatory system reduces the likelihood of catabolic processes. True, doctors pay attention: glutamine shows good results only when used correctly, supplemented by a balanced diet. The most powerful effect can be obtained by those who combine supplements and regular meals. For every kilogram of mass, an athlete practicing hard training should absorb at least one and a half grams of pure protein.
Does it work?
As manufacturers indicate in the instructions, glutamine allows you to activate the recovery processes of the immune system. This effect is highly appreciated by adherents of the diet a la "drying", as well as by those who wish to achieve the most aesthetic relief of the body. If you eat, limiting the calorie content of foods, it is the immune system that suffers first, so an additional external source of glutamine helps to successfully fight aggressive factors. Using the product as directed helpscompletely eliminate harmful stimulants.
Scientists note that glutamine capsules help improve the quality of sleep, stabilize the nervous system. For athletes, the amino acid as a dietary supplement has become an indispensable tool for maintaining the required concentration of glycogen in muscle tissues.
How to use?
All the positive effects of the amino acid can be felt strictly by the athlete who understands how to take glutamine. Much can be learned from the responses on the World Wide Web, from the many recipes that tell how to succeed in sports. And yet, the first, basic, most important source of information is the instructions compiled by the manufacturer for their product. It is necessary to observe it very precisely in order to minimize the risk of negative effects on the body, side effects.
The first thing to be taken as responsibly as possible is the choice of dosage. The amount of glutamine is selected strictly individually, it is best to consult with the trainer. The values are determined, focusing on the diet, the athlete's nutrition program. So, if a person receives at least two grams of protein from food for every kilogram of weight daily, then amino acids are used in a weakened format. The instruction tells how to take glutamine, it is necessary to stop at the minimum dosage option. If the athlete adheres to "drying", receives less than the specified amount of protein from food, then the dose of the substance per day is 3-5 g.
Application Features
There are several common amino acid intake patterns. Some take it immediately after a workout, others take it before bed. Manufacturers allow the use of the product in fractional doses up to three times daily - shortly after waking up, shortly before going to bed and after exercising in the gym. Much is determined by the drug chosen by the athlete. The benefits and harms of glutamine largely depend on the quality of the product and the adequacy of its use by humans.
Glutamine powder is best for post-workout. The product dissolves quickly in pure water, so it is used as an additive in drinking. When combined with BCAAs, it is better to choose dosages on your own, rather than purchase ready-made mixtures. This allows you to get the most balanced complex of amino acids. Sports companies, when developing products of a mixed type, are guided by the average athlete, so for each individual, this option may not be the most optimal. Choosing your best dose is the key to the effectiveness of each workout. But to stabilize the immune system, it is recommended to use glutamine with water at night, shortly before going to bed. A suitable dose is 3 g.
Nutrition & Amino Acids
Recently, the price of glutamine has become more affordable, as there are quite a few products on sale - both pure amino acid and various elements of sports nutrition enriched with it. On average, for a package of about 300 grams, they ask from 500up to a thousand rubles, but a lot depends on the manufacturer and the policy of the point of sale. Others pay attention that the consumption of the product is small, but there are benefits from it, so the investment justifies itself. Indeed, glutamine is indispensable for muscle growth, activates regenerative processes. This was the reason for the inclusion of amino acids in a variety of nutritional supplements for athletes. On the shelves of stores you can see a lot of glutamine complexes. The most common premix combinations are with BCAAs and creatine.
For its adequate price, glutamine effectively stops catabolism, activates the production of growth hormone at night. You can combine the product with different names of amino acids. But you should not use glutamine if an athlete uses gainers, proteins - they inhibit absorption.
Unpleasant experiences: what to prepare for?
Because glutamine is also found in the foods that people eat, it is important to take a responsible approach to determining the appropriate dosage option. An excess of amino acids in the body can cause side effects. Athletes note that they rarely encounter a negative response of the body, but it is still possible. More often, troubles await those who use more than 10-15 g per day for food. You can not use the product if the kidneys are not functioning properly, this also leads to severe negative consequences. The most common options are stool disorder, disruption of the digestive system. To minimize the risk of such an outcome, one should first evaluateyour nutrition program, calculate how much glutamine comes from ordinary food, and based on this, choose the optimal program for inclusion in the menu of nutritional supplements.
Anatomical features
Glutamine is equally useful and necessary for both women and men. This is due to the peculiarities of our biology. Human protein includes two dozen essential components, called "amino acids". Glutamine is one of them. To a greater extent, the compound is rich in animal products. Normally, glutamine is produced in the human body, and this is enough for the average person - but the athlete lacks such quantities.
As the doctors found out, the functionality of glutamine is quite wide - it is an indispensable energy source with which new cells and tissues are formed. Amino acid is the raw material for the production of various compounds, without which the proper functioning of the human body is impossible. Some of the chemicals produced on glutamine by reactions in our tissues cannot enter the human body in any other way.
Is it necessary?
According to the instructions for use, glutamine helps to add muscle tissue. Often, this result of the application is also indicated by athletes who used a nutritional supplement. But clinical trials organized some time ago showed that this effect is not observed. On the other hand, the fact that underthe influence of glutamine, muscle tissues are not subject to destructive processes, it is proven and undeniable. On the other hand, it is necessary to understand: if a person eats properly, in a balanced way, receives the necessary amount of all amino acids with the usual products, an additional source of glutamine is unlikely to show any effectiveness. In order not to be disappointed and not to waste money, it makes sense to first carefully analyze your nutrition program and only after that decide what exactly is needed to improve the performance of sports.
Some manufacturers additionally pay attention to the fact that glutamine supplies the body with energy consumed during strength training, and also allows you to recover faster after exercise. Such effects are confirmed by many individuals who have used the amino acid as a food supplement. Some argue that under the influence of glutamine, the body staunchly resists stress loads, is cleansed of toxins. Others believe that glutamine activates intellectual abilities, abilities, normalizes the digestive tract.
What can be achieved?
In the responses, many indicate that when using glutamine, it turns out to get rid of body fat faster. Anabolic processes under the influence of amino acids become faster and more efficient. At the same time, an increase in tone is noted. However, responses on the World Wide Web confirm such effects from taking, but clinical trials do not, so the question of faith and trustremains at the discretion of the individual buyer. Some people think that mixtures of amino acids should be used to achieve a truly powerful effect - if one compound does not work, another will do well.
The most high-quality, productive products are considered to be supplemented with vitamins, mineral compounds. They supply the human body with everything necessary for the full functioning of systems and organs. However, it is important to focus on your own diet in order to choose exactly those elements that are lacking in everyday nutrition. Only in this way a special program will show a good result. By the way, the most actively promoted products of the market in our time are mixtures where only half of the total volume is allocated to glutamine, and the rest is other compounds whose benefits for athletes have been proven or assumed.
Can I?
Regarding the contraindications of glutamine, the manufacturer always mentions in the instructions that the compound is not intended for the nutrition of persons suffering from insufficiency in the functioning of the liver and kidneys. There are known cases of an allergic reaction, hypersensitivity to the components included in the drug. This imposes certain restrictions on the possibility of using amino acids. At the same time, its use in reasonable amounts rarely leads to unpleasant consequences, since the substance is normally found in the human body and is produced by the cells of our body. Do not use external sources in a feverish state. Glutamine is not recommended for iron deficiency in the blood, leukopenia,excess weight. An amino acid should not be consumed if excessive excitability of the nervous system is detected.
Prolonged use of glutamine in excess dosage can cause harm to human he alth. There are reports of febrile states, instability of the nervous system of a person who has used a nutritional supplement too actively. Possible abdominal pain. Abuse can cause irritation of the oral mucosa, cause cracks in the lips. Persons undergoing medical treatment should be especially careful. The compatibility of the dietary supplement and the selected drugs should be checked with the attending physician.
