Glutamine – sports nutrition

Glutamine is one of twenty conditionally essential amino acids. It is one of the substances that make up our body, namely blood and muscle. Therefore, the amount of glutamine in our food directly depends on the growth of muscle mass. If you decide to spend time sport, you need to remember that in our daily diet is not always necessary for effective training, the content of glutamine. Therefore, for people who lead an active lifestyle, you need to take care about additional sources of this amino acid. As a rule, athletes buy glutamine in a special health food store.

How to take glutamine

The use of glutamine has its own characteristics that must be considered to obtain the desired effect. It's advisable to take glutamine two portions. The first portion will be useful during a workout or immediately after it.

Glutamine after a workout helps to repair muscles and prevent catabolic processes. The second portion to drink before bedtime to enhance growth hormone production (as it is known, it is produced at night).

And if suddenly for any reasons Your workouts are cancelled for a long period, it is recommended to take glutamine at lunch and before bed on an empty stomach. Preferably thirty minutes before a meal. The time required for absorption of amino acids by the body. The recommended daily dosage of 4 to 8 gr.

Effects of glutamine

• A strengthened immune system

• Anti-catabolic action

• Quick recovery after physical exertion

• Protein synthesis muscle

• Increase efficiency (because glutamine is an energy source)

To enhance the positive effects of glutamine, athletes most often it is used with other elements of sports nutrition. The coach may advise You to mix the creatine and glutamine, and then some time to drink a protein shake. And it will be right.