glutamineis an essential amino acid that has many functions in the body. It is the building block of protein, which is a critical part of the immune system.
It also has a special role in gut health. Our body naturally produces this amino acid and is found in many foods.
Well, in the form of supplements for overall health glutamine useDo you need it?
In the article "What does glutamine do?", "Is glutamine harmful", "Which foods contain glutamine", "does glutamine weaken", "when to drink glutamine" We will look for answers to your questions.
What is Glutamine?
glutamine is an amino acid. Amino acids are molecules that play many roles in the body. Its main purpose is to serve as building blocks for proteins.
Protein is essential for the organs. They also perform other functions such as transporting substances in the blood and fighting harmful viruses and bacteria.
Like many other amino acids glutamineis available in two different forms: L-glutamine and D-glutamine.
These are almost the same but have a slightly different molecular arrangement. The form found in foods and supplements is L-glutamine.
While L-glutamine is used to make protein and perform other functions, D-glutamine appears to be relatively insignificant in living organisms.
L-glutamine can also be produced naturally in our body. In fact, it is the most abundant amino acid in blood and other body fluids.
However, our body glutamine There are times when his needs are greater than his ability to produce it. Therefore, it is a conditionally essential amino acid, meaning that it must be obtained from food under certain conditions such as injury or illness.
In addition, it is an important molecule for immune system and gut health.
What Are the Benefits of Glutamine?
Important for the immune system
glutamineOne of the most important functions of in is its role in the immune system.
It is a critical fuel source for immune cells, including white blood cells and some intestinal cells.
However, its level in the blood may drop due to major injuries, burns or surgeries.
if the need for glutamineIf it is greater than its ability to produce, the body can break down protein stores such as muscle to release more of this amino acid.
Additionally, the function of the immune system can be compromised when it is insufficient.
For these reasons, high protein diets, high glutaminediets or glutamine supplementSurgery is usually prescribed after major injuries such as burns.
Studies also, glutamine supplementsHe reported that he is healthy, can reduce infections and shorten the length of stay in hospital after a surgical procedure.
Moreover, it has also been noted to improve survival in critically ill patients and reduce medical costs.
Other studies have also shown that it can improve immune function in animals infected with bacteria or viruses.
glutamineThe immune system benefits are related to its role in gut health.In the human body, the intestines are considered to be the largest part of the immune system.
Besides many intestinal cells that have immune functions, there are trillions of bacteria that live in the gut and affect immune health.
glutamineis an important source of energy for intestinal cells and immune cells.
It also helps maintain the barrier between the inside of the intestines and the rest of the body, so that to permeable intestine protection is provided against.
This prevents harmful bacteria or toxins from being transported from the intestines to the rest of the body.
It is also important for the normal growth and maintenance of cells in the gut.
Due to the great role of the intestine in the immune system, glutamineBy supporting intestinal cells, it benefits overall immune health.
Its effect on muscle building and exercise performance
Because of the role of protein as the building block, some researchers glutamineIt has tested whether or not taking it as a supplement improves muscle gain or exercise performance.
In one study, 31 people during six weeks of weight training glutamine or took a placebo. By the end of the study, muscle mass and strength improved in both groups. However, there was no difference between the two groups.
Additional studies have also shown that this has no effect on muscle mass or performance.
However, some research glutamine supplementsreported that can reduce muscle soreness and improve after intense exercise.
For example a study, glutamine or a glutamine found that plus carbohydrates helped reduce a blood gauge of fatigue during the two-hour run.
After all, there is no evidence that these supplements provide benefits for muscle gain or strength. There is limited support for other effects, but more research is needed.
Many athletes get high amounts of protein from their normal diets, which means they can take large amounts without supplements glutamine It provides.
Which Foods Is Glutamine Found in?
glutamine It is naturally found in a variety of foods. A typical diet is estimated to contain 3-6 grams per day, but this can vary depending on the diet.
The largest amount of this amino acid is found in animal products due to its high protein content.However, there are also plant-based foods that are sources of protein.
sea products
Seafood, such as fish, mussels, shrimp, and crabs is the perfect place glutamine are the sources. Seawater fish more than freshwater fish glutamine It contains.
Meat of grass-fed animals
Meat is an excellent source of protein. Chicken, lamb and beef are great glutamine are the sources.
Red cabbage
Red cabbage, glutamine It is a rich vegetable. It helps build immunity and is beneficial for general health.
Milk
Milk obtained from grass-fed animals, glutamine rich in antioxidants glutathione helps to promote its production.
egg
egg also a good glutamine is the source. 100 grams of eggs 0.6 grams glutamine It contains.
yogurt It has many health benefits, such as increasing the number of intestinal bacteria and improving digestion. Best nutritional sources of glutamineit is from.
Nuts
NutsThey are rich sources of healthy fat and protein. Which is an amino acid glutamineis abundant in a variety of nuts.
Beans
Soybean ve kidney bean is the perfect place glutamine are the sources. Vegetarians or vegans ie animal origin glutamine Those who do not consume can eat beans.
Parsley
ParsleyBesides being a good source of vitamins, minerals and dietary fiber, glutamine It is also rich in terms of
Dark green leafy vegetables
Dark leafy greens like spinach, kale, kale, lettuce are fine glutamine are the sources.
Offal
Like liver organ meats a good glutamine is the source. Muscle loss of the body due to illness and injury and glutamine It can help speed up the process that needs to refresh their levels.
Bone juice
Bone juice it is super healthy and glutamine It is a rich resource.
Asparagus
Both white and green asparagus, good glutamine sources and can be used to prevent muscle wasting or speed up recovery time.
pulse
Legumes such as chickpeas, peas, lentils, and beans are fine glutamine are the sources.
Who Should Eat Foods with Glutamine?
You should eat these foods daily if:
- In case of severe burns
- doing high intensity exercises
Those who have frequent colds and flu
Those with celiac disease, IBS, Crohn's disease or ulcerative colitis
Those who lost muscle mass due to a weight loss program
Those who have lost muscle due to cancer or AIDS
Glutamine Use and Side Effects
glutamineSince it is an amino acid that is produced naturally in the body and found in many foods, there is no concern that it is harmful in normal amounts.
A typical diet is 3-6 grams per day glutamine It is estimated that it may contain, but this amount may vary depending on the type and amount of food consumed.
Glutamine supplements In the studies on, he used a variety of doses, from about 5 grams per day to six weeks to higher doses of about 45 grams.
Although no adverse side effects were reported with this high dose, blood safety markers have not been specifically studied.
Other studies have reported minimal safety concerns regarding short-term supplementation of up to 14 grams per day.
Generally, supplements are believed to be safe for short-term use. However, some scientists have expressed concern about continued use.
To a normal diet glutamine adding it can cause various changes in the way the body absorbs and processes amino acids. However, the long-term effects of these changes are unknown.
Therefore, more information is needed on long-term support, especially when used in high doses.
Comparing a plant-based, low-protein diet with an animal-based, high-protein diet, glutamine supplementsIt is possible that the.
Low glutamine You can use supplements if you have a plant-based diet that contains ingredients.
Does L-Glutamine Weaken?
Although research on this subject is limited, some studies glutamineIt has shown that it can help lose weight.
For example, a 2-week study in 66 people with type 6 diabetes found that taking 30 grams of glutamine powder daily improved multiple risk factors for heart disease and reduced both belly and body fat.
Similarly, the same amount glutamine In one 2-week study using it, 39 people who were overweight or obese had a decrease in waist circumference.
In another small study, 4 women who took glutamine supplements for 6 weeks experienced significant reductions in body weight and belly fat without any other changes.
A study in 24 adults found 6 grams glutamine showed that taking it causes an increase in meal size, which in turn can prevent weight loss.
Also, with exercise, a glutamine supplements Another study examining the effects of taking noted no benefits for body composition or muscle performance.
These studies glutamine supplementsevaluated the short-term effects of.
How does glutamine weaken?
Researches, L-glutamineshows that it supports weight loss through various mechanisms.
First, some research, L-glutamine supplementschanges the composition of the gut microbiome, a community of beneficial bacteria in the digestive system.
Intestinal microbiota plays a central role in many aspects of health, including weight management.
Moreover, glutamineProtects against inflammation that is associated with many chronic conditions, including obesity.
Some human and animal studies, glutamineIt shows that it increases insulin sensitivity and improves the body's ability to use insulin efficiently.
Since impaired insulin sensitivity can cause weight gain, glutamineImproving this condition is an indication that it can aid weight loss.
As a result;
glutamineis an amino acid that exists in two forms: L-glutamine and D-glutamine.
L-glutamine is an essential form naturally produced in the body and found in many foods. It is estimated that a typical diet contains 3-6 grams per day.
It provides fuel for immune and intestinal cells and helps keep the connections in the gut strong.
It is beneficial for immune health and recovery when the body cannot produce optimal amounts, such as during injury or severe illness.
glutamine It is also used as a sports supplement but most research does not support its effectiveness. Complementary support appears to be safe in the short term, but more research needs to be done on its long-term effects.
