{"id":495848,"date":"2023-09-18T18:52:20","date_gmt":"2023-09-18T16:52:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=495848"},"modified":"2024-05-01T13:54:03","modified_gmt":"2024-05-01T11:54:03","slug":"glutamine-is-essential-for-athletes","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/","title":{"rendered":"Glutamine: What Effects Does It Have on Muscle Growth, Digestion or Immunity and How to Supplement?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#What_is_glutamine\" title=\"What is glutamine?\">What is glutamine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#What_is_the_difference_between_glutamine_and_glutamate\" title=\"What is the difference between glutamine and glutamate?\">What is the difference between glutamine and glutamate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#What_is_the_function_of_glutamine_in_the_body\" title=\"What is the function of glutamine in the body?\">What is the function of glutamine in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#8_of_the_most_well-known_effects_of_glutamine\" title=\"8 of the most well-known effects of glutamine\">8 of the most well-known effects of glutamine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#Which_foods_contain_glutamine\" title=\"Which foods contain glutamine?\">Which foods contain glutamine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#Causes_of_glutamine_deficiency_in_the_body\" title=\"Causes of glutamine deficiency in the body\">Causes of glutamine deficiency in the body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#Recommended_glutamine_dosage\" title=\"Recommended glutamine dosage\">Recommended glutamine dosage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#When_to_take_glutamine_and_what_to_combine_it_with\" title=\"When to take glutamine and what to combine it with?\">When to take glutamine and what to combine it with?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#Side_effects_of_glutamine\" title=\"Side effects of glutamine\">Side effects of glutamine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/glutamine-is-essential-for-athletes\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glutamine is one of the <strong>most popular dietary supplements among strength and endurance athletes.<\/strong> This amino acid is typically taken to promote sports performance, muscle growth, recovery and surprisingly, digestion. In today&#8217;s article, we&#8217;ll take a look at the most well-known effects of this substance together, and then you can form an opinion on whether glutamine is the right supplement for you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will read about the effect of glutamine on these specific areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscle-growth\" style=\"border-radius:0px\">Muscle growth<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#regeneration\" style=\"border-radius:0px\">Regeneration<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Sports performance<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#immunity\" style=\"border-radius:0px\">Immunity<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#digestion\" style=\"border-radius:0px\">Digestion<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sweet-cravings\" style=\"border-radius:0px\">Sweet cravings<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#brain-function\" style=\"border-radius:0px\">Brain function<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_glutamine\"><\/span>What is glutamine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glutamine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Glutamine<\/a>&nbsp;is one of 20 amino acids found in your body. It is actually the <strong>most abundant amino acid in the body.<\/strong> In the case of a 70 kg person, it makes approximately 70-80 g and of this amount, and on average <strong>80% is found in muscle tissue.<\/strong> In skeletal muscle, it thus has the highest proportion of all amino acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This amino acid is a <strong>semi-essential amino acid,<\/strong> which means that your body can produce it on its own, but in certain situations this natural synthesis may not be enough. Therefore, it is sometimes necessary to obtain glutamine from external sources (food, supplements). <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are two forms of glutamine, namely L and D. Only <strong>the L-form,<\/strong> which is commonly found in foods and dietary supplements, is of use to humans.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"What is glutamine?\" class=\"wp-image-494915\" title=\"What is glutamine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013-400x267.jpg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_difference_between_glutamine_and_glutamate\"><\/span>What is the difference between glutamine and glutamate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may be wondering if there is any difference at all between glutamine and glutamate, or glutamic acid. Both of these substances are amino acids, but they have different functions in the body. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glutamate<\/strong> is a non-essential amino acid, which your body can produce on its own, among other things, from glutamine. It serves as an <strong>excitatory neurotransmitter that is involved in brain functions<\/strong> such as thinking or memory. In the food industry, this substance is used as a flavouring.<\/li>\n\n\n\n<li><strong>Glutamine,<\/strong> in contrast, has more complex functions in the body. It plays a role in metabolism, immunity and other physiological processes. <span style=\"color: #ff6600;\">[7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_function_of_glutamine_in_the_body\"><\/span>What is the function of glutamine in the body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. It is a basic component of muscle mass and other tissues<\/h3>\n\n\n\n<p>Glutamine, like other amino acids, is an essential building block of body tissues. It constitutes <strong>50-60% of all amino acids in the muscles.<\/strong> Thus, it contributes to a great extent to their growth and regeneration. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg\" alt=\"What is the function of glutamine in the body?\" class=\"wp-image-494931\" title=\"What is the function of glutamine in the body?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Source of nitrogen <\/h3>\n\n\n\n<p>Glutamine also stands out above most other amino acids with its <strong>double nitrogen content.<\/strong> It is the basis of all peptide bonds of all proteins in your body and is also a <strong>structural component of RNA and DNA, or your genetic information.<\/strong> Therefore, glutamine supplementation can be beneficial in postoperative states, periods of illness and other situations where your body needs to regenerate and build body tissue more intensively. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Promotes wound healing<\/h3>\n\n\n\n<p>Glutamine participates in the wound healing process by supporting immune system function and also <strong>participates in the formation of<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/collagen-joint-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>collagen<\/strong><\/a><strong>,<\/strong> the main structural protein of the skin. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Source of energy<\/h3>\n\n\n\n<p>Some cells of the intestinal mucosa and immune system use glutamine as an energy source. Therefore, it is one of the key substances involved in <strong>optimal digestion and immune function.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Involved in carbohydrate metabolism<\/h3>\n\n\n\n<p>Glutamine is an amino acid <strong>involved in gluconeogenesis,<\/strong> a process that produces glucose (a simple sugar) from non-carbohydrate sources such as lactate or glycerol. Through a series of metabolic reactions, this produces glucose, which is a rapidly usable source of energy for your body.<span style=\"color: #ff6600;\"> [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Glutathione and neurotransmitter formation<\/h3>\n\n\n\n<p>Glutamine also<strong> forms the human body&#8217;s most important antioxidant,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glutathione-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>glutathione<\/strong><\/a><strong>, <\/strong>which helps protect cells from oxidative stress. It is also a precursor to the main excitatory <strong>neurotransmitter glutamate,<\/strong> which is involved in the brain in areas such as the ability to think, learn and concentrate. But the body can also use it to synthesise the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gaba-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>neurotransmitter GABA<\/strong><\/a>&nbsp;(gamma-aminobutyric acid), which in turn has inhibitory or calming effects. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Maintains acid-base balance and participates in detoxification<\/h3>\n\n\n\n<p>Maintaining the acid-base balance or pH within an optimal range is essential for the health of the body. Glutamine also plays a role in this by being formed from <strong>glutamate and ammonia,<\/strong> a substance that is alkaline in nature. If there is an excess of ammonia in the body, the body may begin to produce more glutamine, thus reducing the alkalinity. This will get rid of the unwanted free ammonia, and at the same time promote the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/detoxification-and-cleansing-of-the-body-what-is-it-and-how-to-detoxify-your-body-naturally\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>body&#8217;s natural detoxification<\/strong><\/a>. If, on the other hand, the pH is too acidic, glutamine will break down and ammonia will raise the pH alkalinity to normal values. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8224,3810,28784,59524,30713,3734,3425,42874,28082,78016,28324,5075\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_of_the_most_well-known_effects_of_glutamine\"><\/span>8 of the most well-known effects of glutamine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">1. Growth of muscle mass<\/h3>\n\n\n\n<p>It probably won&#8217;t surprise you that glutamine supplementation is mainly used by athletes who want to gain maximum muscle mass. The goal is to provide the body with the optimal amount of<strong> building material<\/strong> <strong>for<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>building muscle mass<\/strong><\/a>. This is subjected to continuous breakdown (catabolism) and creation (anabolism) in your body. If you want to grow, you need to ensure that<strong> anabolic processes outweigh catabolic ones.<\/strong> This is best achieved through quality strength training combined with sufficient intake of <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amino acids<\/a> (protein) from the <a href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diet<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">supplements<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, glutamine alone is not enough for muscle growth. You need all 9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">essential amino acids<\/a> to provide enough building material for muscle hypertrophy, just like building a house. You wouldn&#8217;t just use mortar and bricks for that. These amino acids are found in complex protein sources such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">meat<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eggs\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eggs<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whey protein<\/a>. However, glutamine also contributes to the whole process of building muscle mass. First and foremost, it can <strong>activate the signalling protein mTOR, which triggers the process of muscle protein synthesis (MPS &#8211; Muscle Protein Synthesis).<\/strong> But that&#8217;s not all. Glutamine also has <strong>anti-catabolic effects,<\/strong> which are most pronounced during physical stress (after a hard workout, during illness). <span style=\"color: #ff6600;\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Finally, you should not forget that in order to support muscle growth it is also important to meet your total daily <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/when-and-how-much-of-protein-to-take-for-achieving-maximum-result\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>&nbsp;intake, which for strength athletes should generally be in the range of<strong> 1.4-2 g\/kg body weight.<\/strong><span style=\"color: #ff6600;\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are in the process of gaining muscle mass and are wondering how best to support it through diet and training, read these practical tips from our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-fitness-commandments-for-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> 10 Nutrition and Training Tips for Maximum Muscle Growth.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Glutamine and growth of muscle mass\" class=\"wp-image-494947\" title=\"Glutamine and growth of muscle mass\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneration\">2. Post-workout recovery<\/h3>\n\n\n\n<p>Who wouldn&#8217;t want to recover after a workout more rapidly, more efficiently and without greater muscle soreness? After a hard workout at the gym, it&#8217;s common for your muscles to be sore for a few days. This is due to the recovery processes associated with repairing damaged muscle fibres. Glutamine can <strong>help speed up this process, allowing you to return to a proper workout faster.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This has been shown, for example, in a study with professional basketball players. As part of the protocol for this study, for 20 days, one group of participants took 6 g of glutamine per day and the other took a placebo. After that, the two groups swapped supplementation protocols for another 20 days. Before the study began and after it ended, blood samples were taken from the players, from which the researchers evaluated changes in indicators of muscle damage. As a result, they found that the group taking glutamine had lower levels of creatine kinase, aspartate transaminase and the hormone cortisol. Compared to the placebo group, this suggests that <strong>taking glutamine may have alleviated muscle damage caused by training.<\/strong> <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Similar results were reported in a study that looked at Delayed Onset Muscle Soreness (DOMS) after training. In it, participants took glutamine at 0.3 g\/kg body weight plus maltodextrin or just pure maltodextrin every day for 72 hours after strength training. <strong>The glutamine group then experienced less muscle soreness at both 24 and 72 hours after training.<\/strong> Interestingly, however, this effect was not as pronounced in the female study group. <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These results suggest that glutamine has the potential to promote recovery, which is essential not only for repairing strained muscles, but also for their growth and preparation for further training. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more ways to make recovery more effective, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Boost Recovery with a Massage Gun and Other Aids?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Glutamine and regeneration\" class=\"wp-image-494965\" title=\"Glutamine and regeneration\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">3. Sports performance<\/h3>\n\n\n\n<p>Glutamine is involved in a number of metabolic processes related to energy production in your body. For example, it can be<strong> converted into glucose,<\/strong> which is the first choice energy source for your muscles It can also <strong>activate the production of the stored carbohydrate glycogen,<\/strong> which is then used by the muscles especially during endurance activities. Last but not least, it can help balance pH, thus <strong>alleviating muscle acidification.<\/strong> <span style=\"color: #ff6600;\">[21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, during prolonged or high-intensity exercise, the level of this amino acid in the body can drop, which could compromise performance and recovery. This is especially true for <strong>endurance runners, cyclists and other athletes<\/strong> who have workouts lasting several hours. When supplementing with glutamine during training, studies suggest that it can lead to sustained athletic performance and delay fatigue. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering which other supplements can boost endurance performance, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/#10_Kreatin_pro_vice_energie_a_oddaleni_unavy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Of The Best Supplements For Running, Cycling, And Other Endurance Sports.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/image00002-1124x1021.jpeg\" alt=\"Glutamine and sports performance\" class=\"wp-image-494981\" title=\"Glutamine and sports performance\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"immunity\">4. Immune system<\/h3>\n\n\n\n<p>As we have already discussed, glutamine serves as an energy source for some of the cells of the immune system. These include lymphocytes (white blood cells), macrophages and neutrophils, without which your natural defences would not function properly. The <strong>function of glutamine is particularly important in people who are seriously ill<\/strong> and in intensive care units (ICUs), where there is often high catabolism (loss of muscle mass), which also disrupts the normal metabolism of amino acids, including glutamine. For this reason, this substance is a common component of clinical nutrition given to seriously ill patients to support their immunity. <span style=\"color: #ff6600;\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, we already know that even strenuous training can lead to glutamine deficiency, which is associated with a compromised immunity and a higher risk of respiratory disease. This is especially true for endurance athletes. For example, studies have found that marathon runners had <strong>30-40% less glutamine in their muscles than normal 6-9 hours after exercise.<\/strong> Taking l-glutamine during training as part of their fluid intake can help them maintain optimal levels and normal immune function. <span style=\"color: #ff6600;\">[2, 23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what else you can do to boost your immunity, check out <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/15-ways-to-strengthen-your-immune-system-and-protect-health\/\"><strong>15 Ways to Boost Your Immune System and Protect Your Health.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg\" alt=\"Glutamine and digestion\" class=\"wp-image-494997\" title=\"Glutamine and digestion\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"digestion\">5. Digestive system<\/h3>\n\n\n\n<p>This amino acid also plays an important role in the digestive system. It is also used by some cells of the intestinal mucosa as a source of energy for their growth and repair, <strong>thus supporting the maintenance of the integrity of this barrier.<\/strong> This helps prevent the passage of harmful substances (microbes) from the digestive tract into the bloodstream.<span style=\"color: #ff6600;\"> [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In contrast, a breach in the integrity of the intestinal mucosa or <strong>increased permeability of the gut (leaky gut)<\/strong> is a risk for inflammatory bowel disease or poor absorption of nutrients from the diet. This problem is also often associated with certain diseases of the digestive tract, such as Crohn&#8217;s disease or Coeliac disease.<span style=\"color: #ff6600;\"> [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glutamine also has a positive effect on<strong> maintaining a healthy gut microbiome.<\/strong> You can think of it as a small but diverse zoo. It is a community of microorganisms that have chosen your large intestine as their home. Therefore, you live with them under ideal conditions in a kind of harmony. Along with digestion, it is now known that the microbiome also has an impact on the immune system and, to some extent, on mental health and brain function. <span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, sufficient fibre intake is essential for smooth digestion. You can learn more about its benefits and which foods contain it in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Fibre: Why Do We Need It and What Foods Is It In?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sweet-cravings\">6. Sweet cravings<\/h3>\n\n\n\n<p><strong>Cravings for sugary foods<\/strong> often arise when your <strong>blood sugar (glycaemia) drops.<\/strong> A sweet bar or other treat may satisfy the cravings for a while, and the sugar level rises quickly, but within a short while it can drop again. This sets off a vicious circle. A full meal containing <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">complex carbohydrates<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fat<\/a> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fibre<\/a>&nbsp;can help you out, but glutamine can also help.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>You may wonder, how this works? We&#8217;ll get right to it, because supplementing with this substance can contribute to a more stable glycaemia, which <strong>according to studies is also associated with better<\/strong> <strong>appetite control.<\/strong> As a result, the use of glutamine is also being explored as a supportive treatment option for diabetes and obesity. Better control of sweet cravings may also facilitate <strong>weight loss and maintenance of a healthy body weight.<\/strong> <span style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re struggling with an uncontrollable sweet tooth and are wondering what might help, you can find out the essentials in our articled <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 Steps to Get Rid of Sweet Cravings.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"brain-function\">7. Brain function<\/h3>\n\n\n\n<p>Glutamine also works in your brain and throughout your nervous system. It is primarily a precursor to glutamate, which acts as the main excitatory neurotransmitter. It is thus involved in the regulation of <strong>thinking, learning, memory, mood and appetite.<\/strong> However, the body can also use it to produce the neurotransmitter <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gaba-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">GABA<\/a>, which in turn is associated with feelings of<strong> calm, relaxation and sleep.<\/strong> It is so important for our psyche and daily activities to have these substances in balance, and a sufficient amount of glutamine contributes to this. <span style=\"color: #ff6600;\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Substances that can support brain function are called nootropics. If you want to learn more about them, have a look at our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nootropics-to-improve-brain-and-memory-functions-that-you-need-to-know\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropics: Substances to Improve Concentration and Memory. Which are the Best?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg\" alt=\"Glutamine and brain function\" class=\"wp-image-495029\" title=\"Glutamine and brain function\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Other possible effects of glutamine<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Health uses:<\/strong> the effects of glutamine are currently being investigated in various other areas. Due to its effect on immunity, it is already being used in healthcare, to promote wound healing, in critically ill patients and in post-operative care. <span style=\"color: #ff6600;\">[24]<\/span><\/li>\n\n\n\n<li><strong>Impact on mental health:<\/strong> there is ongoing research into the effects of glutamine on mental health, particularly its role in anxiety and depression. <span style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><strong>Antioxidant effects:<\/strong> glutamine forms the antioxidant glutathione in the body, which helps protect cells from oxidative stress. This occurs to a greater extent during strenuous training. Therefore, the effect of glutamine supplementation on the antioxidant activity of athletes&#8217; bodies is currently being researched.<span style=\"color: #ff6600;\"> [32]<\/span><\/li>\n\n\n\n<li><strong>Growth hormone:<\/strong> the effect of glutamine on the production of growth hormone, which affects muscle growth and a variety of other bodily processes, is also the subject of ongoing research. <span style=\"color: #ff6600;\">[33]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Is it worth taking glutamine for weight loss?<\/h3>\n\n\n\n<p>If you&#8217;re trying to lose weight and want to make sure you have all the essential amino acids you need to protect your muscles, glutamine can help. A nice bonus can be its effect on curbing sweet cravings, which many people struggle with, not just during weight loss. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_foods_contain_glutamine\"><\/span>Which foods contain glutamine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamine is not uncommon in our diet. It <strong>can be found in common foods such as meat,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fish<\/strong><\/a><strong>,<\/strong>&nbsp;<strong>eggs or milk<\/strong>. However, it can also be found in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-glutamine-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">single-ingredient<\/a>&nbsp;or complex <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/proamino-390-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">amino acid supplements<\/a>. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food item 100 g<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Amount of glutamine (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.231<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tofu<\/a> (soy)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.603<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.559<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Corn<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.406<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rice<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.301<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Milk<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.275<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes_of_glutamine_deficiency_in_the_body\"><\/span>Causes of glutamine deficiency in the body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In normal conditions, the body&#8217;s own production of glutamine is enough to cover the need for this substance. However, everything changes when your body finds itself in stressful conditions in which the need for glutamine increases rapidly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The most common causes of glutamine deficiency are<strong> injuries, post-operative and septic conditions, burns, infections, malnutrition and strenuous sports activities.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/li>\n\n\n\n<li>It is also common for people who experience severe physical trauma to have increased gut wall permeability (leaky gut), which can also lead to glutamine loss. <span style=\"color: #ff6600;\">[8]<\/span><\/li>\n\n\n\n<li>Glutamine is mainly formed in the muscles. Even muscle loss that occurs during periods of prolonged illness or in the elderly can lead to insufficient synthesis of this amino acid. <span style=\"color: #ff6600;\">[9]<\/span><\/li>\n\n\n\n<li>Glutamine deficiency has also been observed in studies in people who have undergone a strenuous training program. Thus, <strong>low glutamine availability is often considered a symptom of overtraining.<\/strong> <span style=\"color: #ff6600;\">[9]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg\" alt=\"Causes of glutamine deficiency\" class=\"wp-image-495047\" title=\"Causes of glutamine deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Causes of glutamine deficiency<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_glutamine_dosage\"><\/span>Recommended glutamine dosage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supplementation with l-glutamine is usually recommended at a dose of <strong>5 g per day or more.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li>You can divide the total daily amount into 2-3 servings. <\/li>\n\n\n\n<li>In healthy people, adverse symptoms have not been observed even when glutamine is ingested in amounts of <strong>20-30 g<\/strong> (up to 0.65 g\/kg body weight) divided into smaller doses administered only a few hours apart. <span style=\"color: #ff6600;\">[12] <\/span><\/li>\n\n\n\n<li>Extremely high doses are not recommended because of the risk of excessive serum ammonia. The lowest dose that resulted in higher ammonia levels was 0.75 g\/kg body weight, or approximately 51 g for a 68 kg individual. <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li>You can take <strong>L-glutamine<\/strong> in the form of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-glutamine-tabs-300-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tablets<\/a>, which you just need to drink with water, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-glutamine-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">soluble powder<\/a>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glutamine-peptides-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Glutamine peptides<\/a> are also effective, which are even more rapidly absorbed and digested compared to l-glutamine.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/File_000-1124x749.jpeg\" alt=\"How to take glutamine?\" class=\"wp-image-495063\" title=\"How to take glutamine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_take_glutamine_and_what_to_combine_it_with\"><\/span>When to take glutamine and what to combine it with?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is not necessary to take glutamine at a specific time of day, but regularity is important.<\/li>\n\n\n\n<li>If you exercise, it is ideal to supplement this substance <strong>after a workout,<\/strong> during which glutamine levels in the muscles may have dropped. For example, in combination with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-concentrate\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whey protein<\/a>, you will have an effective drink for recovery.<\/li>\n\n\n\n<li>However, you can also<strong> add it to the<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a>s you drink during your workout. This creates a more complex amino acid drink.<\/li>\n\n\n\n<li>Glutamine is also often <strong>combined with<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>creatine<\/strong><\/a>, which is commonly taken before or after a workout. Creatine helps to restore cellular energy used by the muscles for their activity, and supplementing with glutamine will support the maintenance of optimal levels in the body. <span style=\"color: #ff6600;\">[13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Side_effects_of_glutamine\"><\/span>Side effects of glutamine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamine is generally <strong>considered a safe substance<\/strong>. As long as you are healthy, you don&#8217;t need to worry about side effects if you follow the recommended dosage of glutamine. It is a natural substance that you ingest normally through your diet. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are allergic to glutamine or overdose, symptoms such as headache, bloating, nausea and other digestive problems may occur. You can avoid digestive problems by <strong>not taking glutamine on an empty stomach.<\/strong> Stir the unflavoured powder into porridge, yoghurt or a smoothie. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">For whom is glutamine not suitable?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you have kidney or liver disease, consult your doctor about the suitability of taking glutamine. <\/li>\n\n\n\n<li>It is not recommended for use in those with an increased sensitivity to monosodium glutamate (MSG). <span style=\"color: #ff6600;\">[14]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamine is a supplement with a wide range of effects that will be appreciated not only by athletes. It is involved in building <strong>muscle mass, regeneration, immune function and maintaining the integrity of intestinal mucosa.<\/strong> However, it also has potential in regulating sweet cravings or supporting brain function. Although your body can produce it on its own, in some situations, such as after a hard workout, this synthesis may not be enough. In this case, supplements with l-glutamine can come in handy to help maintain an optimal amount of this substance in your body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you learn anything new and interesting from this article? Please don&#8217;t forget to share it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/glutamine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGlutamine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Glutamine is an essential amino acid that is used by many athletes in the form of supplements. It plays a role in muscle growth and recovery after training and also has an effect on digestion and immunity. This article reveals other surprising effects of glutamine and also provides advice on recommended use. <\/p>\n","protected":false},"author":129,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6209,7619,6497,7205],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-495848","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-nutrition","7":"tag-amino-acids","8":"tag-health","9":"tag-nutritional-supplements","10":"tag-regeneration","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glutamine: What Effects Does It Have on Muscle Growth, Digestion or Immunity and How to Supplement? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What&#039;s glutamine, what are its effects, how and when to take it? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Glutamine: What Effects Does It Have on Muscle Growth, Digestion or Immunity and How to Supplement? - GymBeam Blog","description":"What's glutamine, what are its effects, how and when to take it? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/495848","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=495848"}],"version-history":[{"count":26,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/495848\/revisions"}],"predecessor-version":[{"id":565727,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/495848\/revisions\/565727"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=495848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=495848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=495848"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=495848"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=495848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}