{"id":500699,"date":"2023-10-11T11:54:58","date_gmt":"2023-10-11T09:54:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=500699"},"modified":"2023-10-11T11:55:04","modified_gmt":"2023-10-11T09:55:04","slug":"glutamina-este-esentiala-pentru-sportivi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/","title":{"rendered":"Glutamina: Ce efecte are asupra dezvolt\u0103rii masei musculare, digestiei sau imunit\u0103\u021bii \u0219i cum s\u0103 o suplimenta\u021bi?"},"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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Ce_este_glutamina\" title=\"Ce este glutamina?\">Ce este glutamina?<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Care_este_diferenta_dintre_glutamina_si_glutamat\" title=\"Care este diferen\u021ba dintre glutamin\u0103 \u0219i glutamat?\">Care este diferen\u021ba dintre glutamin\u0103 \u0219i glutamat?<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Care_este_functia_glutaminei_in_organism\" title=\"Care este func\u021bia glutaminei \u00een organism?\">Care este func\u021bia glutaminei \u00een organism?<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#8_dintre_cele_mai_cunoscute_efecte_ale_glutaminei\" title=\"8 dintre cele mai cunoscute efecte ale glutaminei\">8 dintre cele mai cunoscute efecte ale glutaminei<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Ce_alimente_contin_glutamina\" title=\"Ce alimente con\u021bin glutamin\u0103?\">Ce alimente con\u021bin glutamin\u0103?<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Cauzele_deficitului_de_glutamina_in_organism\" title=\"Cauzele deficitului de glutamin\u0103 \u00een organism\">Cauzele deficitului de glutamin\u0103 \u00een organism<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Doza_recomandata_de_glutamina\" title=\"Doza recomandat\u0103 de glutamin\u0103\">Doza recomandat\u0103 de glutamin\u0103<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Cand_sa_luati_glutamina_si_cu_ce_sa_o_combinati\" title=\"C\u00e2nd s\u0103 lua\u021bi glutamin\u0103 \u0219i cu ce s\u0103 o combina\u021bi?\">C\u00e2nd s\u0103 lua\u021bi glutamin\u0103 \u0219i cu ce s\u0103 o combina\u021bi?<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Efectele_secundare_ale_glutaminei\" title=\"Efectele secundare ale glutaminei\">Efectele secundare ale glutaminei<\/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.ro\/blog\/glutamina-este-esentiala-pentru-sportivi\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glutamina este unul dintre <strong>cele mai cunoscute suplimente nutritive printre sportivii de for\u021b\u0103 \u0219i rezisten\u021b\u0103<\/strong>. Acest aminoacid este de obicei consumat pentru a sus\u021bine performan\u021ba sportiv\u0103, dezvoltarea masei musculare, regenerarea organismului \u0219i, \u00een mod surprinz\u0103tor, digestia. \u00cen articolul nostru de ast\u0103zi, vom arunca o privire asupra celor mai cunoscute efecte ale acestei substan\u021be \u00eempreun\u0103, iar apoi v\u0103 pute\u021bi forma o p\u0103rere dac\u0103 glutamina este suplimentul potrivit pentru voi.<\/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\">\u00cen acest articol ve\u021bi citi despre efectul glutaminei asupra acestor domenii specifice:<\/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=\"#dezvoltare-muscular\u0103\" style=\"border-radius:0px\">Dezvoltarea masei musculare<\/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=\"#regenerare\" style=\"border-radius:0px\">Regenerare<\/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=\"#performan\u021ba-sportiv\u0103\" style=\"border-radius:0px\">Performan\u021ba sportiv\u0103<\/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=\"#imunitate\" style=\"border-radius:0px\">Imunitate<\/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=\"#digestie\" style=\"border-radius:0px\">Digestie<\/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=\"#pofta-de-dulce\" style=\"border-radius:0px\">Pofta de dulce<\/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=\"#func\u021bia-cerebral\u0103\" style=\"border-radius:0px\">Func\u021bia cerebral\u0103<\/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=\"Ce_este_glutamina\"><\/span>Ce este glutamina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Glutamina<\/a> este unul dintre cei 20 de aminoacizi care se g\u0103sesc \u00een organismul uman. Acesta este de fapt <strong>cel mai abundent aminoacid<\/strong> dintre toate. \u00cen cazul unei persoane de 70 kg, glutamina reprezint\u0103 aproximativ 70-80 g din aceast\u0103 cantitate, iar \u00een medie <strong>80% se g\u0103se\u0219te \u00een \u021besutul muscular.<\/strong> Astfel, \u00een mu\u0219chiul scheletic, se g\u0103se\u0219te cea mai mare propor\u021bie dintre to\u021bi aminoacizii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest aminoacid este un <strong>aminoacid semiesen\u021bial, <\/strong>ceea ce \u00eenseamn\u0103 c\u0103 organismul \u00eel poate produce singur, dar \u00een anumite situa\u021bii aceast\u0103 sintez\u0103 natural\u0103 poate s\u0103 nu fie suficient\u0103. Prin urmare, este uneori necesar s\u0103 se ob\u021bin\u0103 glutamina din surse externe (alimente, suplimente). <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>Exist\u0103 dou\u0103 forme de glutamin\u0103, \u0219i anume L \u0219i D. Numai <strong>forma L<\/strong>, care se g\u0103se\u0219te \u00een mod obi\u0219nuit \u00een alimente \u0219i suplimente nutritive, este de folos oamenilor.<\/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=\"Ce este glutamina?\" class=\"wp-image-494915\" title=\"Ce este glutamina?\" 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=\"Care_este_diferenta_dintre_glutamina_si_glutamat\"><\/span>Care este diferen\u021ba dintre glutamin\u0103 \u0219i glutamat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posibil s\u0103 v\u0103 \u00eentreba\u021bi dac\u0103 exist\u0103 vreo diferen\u021b\u0103 \u00eentre glutamin\u0103 \u0219i glutamat sau acid glutamic. Ambele substan\u021be reprezint\u0103 aminoacizi, \u00eens\u0103 au func\u021bii diferite \u00een organism.<\/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>Glutamatul<\/strong> este un aminoacid neesen\u021bial, pe care organismul uman \u00eel poate produce singur, printre altele, din glutamin\u0103. Acesta are rol de <strong>neurotransmi\u021b\u0103tor excitator care este implicat \u00een func\u021biile cerebrale<\/strong>, cum ar fi g\u00e2ndirea sau memoria. \u00cen industria alimentar\u0103, aceast\u0103 substan\u021b\u0103 este folosit\u0103 ca arom\u0103.<\/li>\n\n\n\n<li><strong>Glutamina<\/strong>, \u00een schimb, are func\u021bii mai complexe \u00een organism. Aceasta joac\u0103 un rol \u00een metabolism, imunitate \u0219i alte procese fiziologice. <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=\"Care_este_functia_glutaminei_in_organism\"><\/span>Care este func\u021bia glutaminei \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Este o component\u0103 de baz\u0103 a masei musculare \u0219i a altor \u021besuturi<\/h3>\n\n\n\n<p>Glutamina, ca \u0219i al\u021bi aminoacizi, este un element esen\u021bial al \u021besuturilor din organism. Aceasta constituie <strong>50-60% din to\u021bi aminoacizii din masa muscular\u0103<\/strong>. Astfel, contribuie \u00een mare m\u0103sur\u0103 la dzvoltarea \u0219i regenerarea acesteia. <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=\"Care este func\u021bia glutaminei \u00een organism?\" class=\"wp-image-494931\" title=\"Care este func\u021bia glutaminei \u00een organism?\" 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. Este o surs\u0103 de azot<\/h3>\n\n\n\n<p>De asemenea, glutamina iese \u00een eviden\u021b\u0103 fa\u021b\u0103 de majoritatea celorlal\u021bi aminoacizi prin <strong>con\u021binutul s\u0103u dublu de azot<\/strong>. Este baza tuturor leg\u0103turilor peptidice ale tuturor proteinelor din corpul uman \u0219i este, de asemenea, o <strong>component\u0103 structural\u0103 a ARN-ului \u0219i ADN-ului sau a informa\u021biilor voastre genetice<\/strong>. Prin urmare, suplimentarea aportului de glutamin\u0103 poate fi benefic\u0103 \u00een st\u0103rile postoperatorii, \u00een perioadele de boal\u0103 \u0219i \u00een alte situa\u021bii \u00een care corpul vostru are nevoie s\u0103 se regenereze \u0219i s\u0103 construiasc\u0103 \u021besutul corporal mai intens. <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. Sus\u021bine vindecarea r\u0103nilor<\/h3>\n\n\n\n<p>Glutamina particip\u0103 la procesul de vindecare a r\u0103nilor sus\u021bin\u00e2nd func\u021bia sistemului imunitar \u0219i, de asemenea, <strong>particip\u0103 la formarea<\/strong> <a href=\"https:\/\/gymbeam.ro\/din-gelatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>colagenului<\/strong><\/a>, principala protein\u0103 structural\u0103 a pielii. <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. Este o surs\u0103 de energie<\/h3>\n\n\n\n<p>Unele celule ale mucoasei intestinale \u0219i ale sistemului imunitar folosesc glutamina ca surs\u0103 de energie. Prin urmare, este una dintre substan\u021bele cheie implicate \u00een <strong>digestia optim\u0103 \u0219i func\u021bia imunitar\u0103. <\/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. Este implicat\u0103 \u00een metabolismul carbohidra\u021bilor<\/h3>\n\n\n\n<p>Glutamina este un aminoacid <strong>implicat \u00een gluconeogenez\u0103<\/strong>, un proces care produce glucoz\u0103 (un zah\u0103r simplu) din surse non-carbohidrate, cum ar fi lactatul sau glicerolul. Printr-o serie de reac\u021bii metabolice, aceasta produce glucoz\u0103, care este o surs\u0103 rapid\u0103 de energie pentru organism.<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. Formarea glutationului \u0219i a neurotransmi\u021b\u0103torilor<\/h3>\n\n\n\n<p>De asemenea, glutamina <strong>formeaz\u0103 cel mai important antioxidant al corpului uman<\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/glutation-gymbeam.html\" target=\"_blank\" aria-label=\"glutationul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glutationul<\/a><\/strong>, care ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ. Este, de asemenea, un precursor al principalului <strong>neurotransmi\u021b\u0103tor<\/strong> <strong>excitator<\/strong> <strong>glutamat<\/strong>, care este implicat \u00een creier \u00een domenii precum capacitatea de a g\u00e2ndi, de a \u00eenv\u0103\u021ba \u0219i de a se concentra. Pe l\u00e2ng\u0103 acestea, organismul o poate folosi \u0219i pentru a sintetiza <a href=\"https:\/\/gymbeam.ro\/gaba-pulbere-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>neurotransmi\u021b\u0103torul GABA<\/strong><\/a> (acid gamma-aminobutiric), care, la r\u00e2ndul s\u0103u, are efecte inhibitoare sau calmante. <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. Men\u021bine echilibrul acido-bazic \u0219i particip\u0103 la procesul de detoxifiere<\/h3>\n\n\n\n<p>Men\u021binerea echilibrului acido-bazic sau a pH-ului \u00eentr-un interval optim este esen\u021bial\u0103 pentru s\u0103n\u0103tatea organismului. Glutamina joac\u0103, de asemenea, un rol important \u00een acest sens, fiind format\u0103 din <strong>glutamat \u0219i amoniac<\/strong>, o substan\u021b\u0103 care este de natur\u0103 alcalin\u0103. \u00cen cazul \u00een care exist\u0103 un exces de amoniac \u00een organism, organismul poate \u00eencepe s\u0103 produc\u0103 mai mult\u0103 glutamin\u0103, reduc\u00e2nd astfel alcalinitatea. Acest lucru va sc\u0103pa de amoniacul liber nedorit \u0219i, \u00een acela\u0219i timp, va sus\u021bine <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/detoxifierea-si-curatarea-organismului-ce-este-si-cum-va-detoxifiati-organismul-in-mod-natural\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>detoxifierea natural\u0103 a organismului<\/strong><\/a>. Dac\u0103, pe de alt\u0103 parte, pH-ul este prea acid, glutamina se va descompune \u0219i amoniacul va ridica alcalinitatea pH-ului la valori normale. <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=\"1747,3425,6672,29712,30713,52225\" ><\/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_dintre_cele_mai_cunoscute_efecte_ale_glutaminei\"><\/span>8 dintre cele mai cunoscute efecte ale glutaminei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">1. Dezvoltarea masei musculare<\/h3>\n\n\n\n<p>Posibil s\u0103 nu v\u0103 surprind\u0103 faptul c\u0103 suplimentarea aportului de glutamin\u0103 este aleas\u0103 \u00een principal de sportivii care doresc s\u0103-\u0219i dezvolte masa muscular\u0103 la maxim. Scopul este de a oferi corpului cantitatea optim\u0103 de <strong>material pentru<\/strong> <a href=\"https:\/\/gymbeam.ro\/dezvoltarea-masei-musculare\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>construirea masei musculare<\/strong><\/a>. Aceasta este supus\u0103 descompunerii continue (catabolism) \u0219i crea\u021biei (anabolism) \u00een corpul vostru. Dac\u0103 dori\u021bi s\u0103 o dezvolta\u021bi, trebuie s\u0103 v\u0103 asigura\u021bi c\u0103 <strong>procesele anabolice le dep\u0103\u0219esc pe cele catabolice<\/strong>. Acest lucru se realizeaz\u0103 cel mai bine prin antrenament de for\u021b\u0103 de calitate combinat cu un aport suficient de <a href=\"https:\/\/gymbeam.ro\/aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacizi<\/a> (proteine) din <a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alimenta\u021bie<\/a> sau <a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente nutritive<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, doar glutamina nu este suficient\u0103 pentru dezvoltarea masei musculare, a\u0219a c\u0103 ave\u021bi nevoie de to\u021bi cei 9 <a href=\"https:\/\/gymbeam.ro\/eaa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacizi esen\u021biali<\/a> pentru a oferi suficient material de construc\u021bie pentru hipertrofia muscular\u0103. La fel ca \u0219i \u00een construc\u021bia unei case, nu a\u021bi folosi doar mortar \u0219i c\u0103r\u0103mizi pentru acest lucru. Ace\u0219ti aminoacizi se g\u0103sesc \u00een surse complexe de proteine precum <a href=\"https:\/\/gymbeam.ro\/piept-de-pui-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carnea<\/a>, <a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219tele<\/a>, <a href=\"https:\/\/gymbeam.ro\/oua\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ou\u0103le<\/a> sau <a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele din zer<\/a>. \u00cen plus, glutamina contribuie \u0219i la \u00eentregul proces de construc\u021bie a masei musculare. \u00cen primul r\u00e2nd, poate <strong>activa proteina de semnalizare mTOR, care declan\u0219eaz\u0103 procesul de sintez\u0103 a proteinelor musculare (MPS &#8211; Muscle Protein Synthesis)<\/strong>. Dar asta nu e tot. Glutamina are, de asemenea, <strong>efecte anti-catabolice<\/strong>, care sunt cele mai pronun\u021bate \u00een timpul stresului fizic (dup\u0103 un antrenament intens, \u00een timpul unei boli). <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>\u00cen cele din urm\u0103, nu uita\u021bi c\u0103, pentru a v\u0103 sus\u021bine dezvoltarea muscular\u0103, este important \u0219i s\u0103 v\u0103 atinge\u021bi aportul total zilnic de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteine<\/a>, care pentru sportivii de for\u021b\u0103 ar trebui s\u0103 fie \u00een general \u00een intervalul <strong>1,4-2 g\/kg greutate corporal\u0103<\/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>Dac\u0103 sunte\u021bi \u00een curs de dezvoltare a masei musculare \u0219i v\u0103 \u00eentreba\u021bi cum s\u0103 o sus\u021bine\u021bi cel mai bine prin alimenta\u021bie \u0219i antrenament, citi\u021bi aceste sfaturi practice din articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-de-nutritie-si-antrenament-pentru-o-dezvoltare-musculara-maxima\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 Sfaturi de nutri\u021bie \u0219i antrenament pentru o dezvoltare muscular\u0103 maxim\u0103.<\/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=\"Glutamina \u0219i dezvoltarea masei musculare\" class=\"wp-image-494947\" title=\"Glutamina \u0219i dezvoltarea masei musculare\" 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. Regenerarea dup\u0103 antrenament<\/h3>\n\n\n\n<p>Cine nu \u0219i-ar dori s\u0103 se recupereze mai rapid, mai eficient \u0219i f\u0103r\u0103 dureri musculare dup\u0103 un antrenament? Dup\u0103 cum \u0219ti\u021bi, dup\u0103 un efort intens la sal\u0103, este normal ca mu\u0219chii s\u0103 fie durero\u0219i pentru c\u00e2teva zile. Acest lucru se datoreaz\u0103 proceselor de regenerare asociate cu repararea fibrelor musculare deteriorate. Glutamina poate <strong>ajuta la accelerarea acestui proces, permi\u021b\u00e2ndu-v\u0103 s\u0103 v\u0103 \u00eentoarce\u021bi mai repede la un antrenament corespunz\u0103tor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru a fost demonstrat, spre exemplu, \u00eentr-un studiu ce a implicat juc\u0103tori profesioni\u0219ti de baschet. Ca parte a protocolului pentru acest studiu, timp de 20 de zile, un grup de participan\u021bi a consumat 6 g de glutamin\u0103 pe zi, iar celuilalt grup i s-a administrat doar un placebo. Dup\u0103 aceea, cele dou\u0103 grupuri au schimbat protocoalele de suplimentare pentru \u00eenc\u0103 20 de zile. \u00cenainte de \u00eenceperea studiului \u0219i dup\u0103 \u00eencheierea acestuia, au fost prelevate probe de s\u00e2nge de la juc\u0103tori, \u00een urma c\u0103rora cercet\u0103torii au evaluat modific\u0103rile indicatorilor de afectare muscular\u0103. Prin urmare, ace\u0219tia au descoperit c\u0103 grupul care a consumat glutamin\u0103 a avut niveluri mai sc\u0103zute de creatinkinaz\u0103, aspartat transaminaza \u0219i hormonul cortizol. \u00cen compara\u021bie cu grupul placebo, acest lucru sugereaz\u0103 c\u0103 <strong>glutamina ar putea atenua leziunile musculare cauzate de antrenament<\/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>Rezultate similare au fost raportate \u00eentr-un studiu care a analizat durerea muscular\u0103 cu debut \u00eent\u00e2rziat (DOMS) dup\u0103 antrenament. \u00cen cadrul acestuia, participan\u021bii au luat glutamina la 0,3 g\/kg greutate corporal\u0103 plus maltodextrin\u0103 sau doar maltodextrin\u0103 pur\u0103 \u00een fiecare zi timp de 72 de ore dup\u0103 antrenamentul de for\u021b\u0103. <strong>Grupul cu glutamin\u0103 a experimentat mai pu\u021bin\u0103 durere muscular\u0103 at\u00e2t la 24, c\u00e2t \u0219i la 72 de ore dup\u0103 antrenament<\/strong>. Interesant, totu\u0219i, acest efect nu a fost la fel de pronun\u021bat \u00een grupul de studiu feminin. <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>Aceste rezultate sugereaz\u0103 c\u0103 glutamina are poten\u021bialul de a sus\u021bine regenerarea, care este esen\u021bial\u0103 nu numai pentru repararea mu\u0219chilor \u00eencorda\u021bi, ci \u0219i pentru dezvoltarea \u0219i preg\u0103tirea acestora pentru antrenamentele ulterioare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe modalit\u0103\u021bi de a face recuperarea mai eficient\u0103, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 sus\u021bine\u021bi regenerarea cu ajutorul pistolului de masaj \u0219i a altor instrumente?<\/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=\"Glutamina \u0219i regenerarea\" class=\"wp-image-494965\" title=\"Glutamina \u0219i regenerarea\" 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. Performan\u021ba sportiv\u0103<\/h3>\n\n\n\n<p>Glutamina este implicat\u0103 \u00eentr-o serie de procese metabolice legate de produc\u021bia de energie \u00een organism. Spre exemplu, aceasta poate fi <strong>transformat\u0103 \u00een glucoz\u0103<\/strong>, care este sursa de energie de prim\u0103 alegere pentru mu\u0219chi. De asemenea, poate <strong>activa \u0219i produc\u021bia de glicogen carbohidrat stocat<\/strong>, care este apoi folosit de mu\u0219chi \u00een special \u00een timpul activit\u0103\u021bilor de rezisten\u021b\u0103. Nu \u00een ultimul r\u00e2nd, poate ajuta la echilibrarea pH-ului, <strong>atenu\u00e2nd astfel acidificarea muscular\u0103<\/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>Cu toate acestea, \u00een timpul exerci\u021biilor prelungite sau de mare intensitate, nivelul acestui aminoacid din organism poate sc\u0103dea, ceea ce ar putea compromite performan\u021ba sportiv\u0103 \u0219i recuperarea ulterioar\u0103. Acest lucru este valabil mai ales pentru <strong>alerg\u0103torii de rezisten\u021b\u0103, bicicli\u0219ti \u0219i al\u021bi sportivi<\/strong> care practic\u0103 antrenamente de c\u00e2teva ore. Atunci c\u00e2nd se suplimenteaz\u0103 cu glutamina \u00een timpul antrenamentului, studiile sugereaz\u0103 c\u0103 aceasta poate duce la o performan\u021b\u0103 sportiv\u0103 sus\u021binut\u0103 \u0219i poate \u00eent\u00e2rzia apari\u021bia oboselii. <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>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alte suplimente pot cre\u0219te performan\u021ba de rezisten\u021b\u0103, consulta\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-11-suplimente-pentru-alergare-ciclism-si-alte-sporturi-de-rezistenta\/#10_Kreatin_pro_vice_energie_a_oddaleni_unavy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune 11 suplimente pentru alergare, ciclism \u0219i alte sporturi de rezisten\u021b\u0103.<\/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\/image00002-scaled-e1694180138212-1124x749.jpeg\" alt=\"Glutamina \u0219i performan\u021ba sportiv\u0103\" class=\"wp-image-494981\" title=\"Glutamina \u0219i performan\u021ba sportiv\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-2048x1365.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00002-scaled-e1694180138212-768x512.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"immunity\">4. Sistemul imunitar<\/h3>\n\n\n\n<p>Dup\u0103 cum am discutat deja, glutamina serve\u0219te ca surs\u0103 de energie pentru unele dintre celulele sistemului imunitar. Acestea includ limfocitele (globulele albe din s\u00e2nge), macrofagele \u0219i neutrofilele, f\u0103r\u0103 de care sistemul vostru natural de ap\u0103rare nu ar func\u021biona \u00een mod corect. <strong>Func\u021bia glutaminei este deosebit de important\u0103 la persoanele care sunt grav bolnave<\/strong> \u0219i care se afl\u0103 \u00een unit\u0103\u021bile de terapie intensiv\u0103 (UTI), unde exist\u0103 adesea un catabolism ridicat (pierderea masei musculare), care perturb\u0103 \u0219i metabolismul normal al aminoacizilor, inclusiv glutamina. Din acest motiv, aceast\u0103 substan\u021b\u0103 este o component\u0103 comun\u0103 a nutri\u021biei clinice oferit\u0103 pacien\u021bilor grav bolnavi pentru a le sus\u021bine imunitatea. <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>\u0218tim deja c\u0103 antrenamentul intens poate duce la un deficit de glutamin\u0103, care este asociat cu o imunitate compromis\u0103 \u0219i un risc mai mare de boli respiratorii. Acest lucru este valabil mai ales pentru sportivii de rezisten\u021b\u0103. Spre exemplu, studiile au descoperit c\u0103 alerg\u0103torii la maraton aveau cu <strong>30-40% mai pu\u021bin\u0103 glutamin\u0103 \u00een masa muscular\u0103 dec\u00e2t \u00een mod normal la 6-9 ore dup\u0103 efort<\/strong>. Consumul de l-glutamin\u0103 \u00een timpul antrenamentului ca parte a aportului lor de lichide \u00eei poate ajuta s\u0103-\u0219i men\u021bin\u0103 niveluri optime \u0219i o func\u021bie imunitar\u0103 normal\u0103. <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>Dac\u0103 v\u0103 \u00eentreba\u021bi ce altceva pute\u021bi face pentru a v\u0103 \u00eent\u0103ri sistemul imunitar, consulta\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 moduri de a v\u0103 \u00eent\u0103ri sistemul imunitar \u0219i de a v\u0103 proteja s\u0103n\u0103tatea.<\/strong><\/a><\/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=\"Glutamina \u0219i digestia\" class=\"wp-image-494997\" title=\"Glutamina \u0219i digestia\" 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. Sistemul digestiv<\/h3>\n\n\n\n<p>Acest aminoacid joac\u0103, de asemenea, un rol important \u0219i \u00een sistemul digestiv, fiind folosit de unele celule ale mucoasei intestinale ca surs\u0103 de energie pentru cre\u0219terea \u0219i repararea lor, <strong>sus\u021bin\u00e2nd astfel men\u021binerea integrit\u0103\u021bii acestei bariere<\/strong>. Acest lucru ajut\u0103 la prevenirea trecerii substan\u021belor nocive (microbii) din tractul digestiv \u00een fluxul sanguin.<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>\u00cen schimb, o deteriorare a integrit\u0103\u021bii mucoasei intestinale sau o <strong>permeabilitate crescut\u0103 a intestinului (intestin permeabil)<\/strong> reprezint\u0103 un risc pentru boala inflamatorie intestinal\u0103 sau o absorb\u021bie slab\u0103 a nutrien\u021bilor din alimenta\u021bie. Aceast\u0103 problem\u0103 este adesea asociat\u0103 cu anumite boli ale tractului digestiv, cum ar fi boala Crohn sau boala celiac\u0103.<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>Glutamina are, de asemenea, un efect pozitiv \u0219i asupra <strong>men\u021binerii unui microbiom intestinal s\u0103n\u0103tos<\/strong>. V\u0103 pute\u021bi g\u00e2ndi la acesta ca la o gr\u0103din\u0103 zoologic\u0103 mic\u0103, dar divers\u0103, deoarece este o comunitate de microorganisme care \u0219i-au ales intestinul gros drept cas\u0103. Prin urmare, tr\u0103i\u021bi cu acestea \u00een condi\u021bii ideale \u00eentr-un fel de armonie. Al\u0103turi de digestie, acum se \u0219tie c\u0103 microbiomul are \u0219i un impact asupra sistemului imunitar \u0219i, \u00eentr-o oarecare m\u0103sur\u0103, asupra s\u0103n\u0103t\u0103\u021bii mintale \u0219i a func\u021biei creierului. <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>Spre exemplu, un aport suficient de fibre este esen\u021bial pentru o digestie u\u0219oar\u0103. Pute\u021bi afla mai multe despre beneficiile sale \u0219i ce alimente le con\u021bin \u00een articolul nostru numit <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fibre alimentare: De ce sunt importante \u0219i care sunt sursele acestora?<\/strong><\/a><\/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. Pofta de dulce<\/h3>\n\n\n\n<p><strong>Pofta de alimente ce con\u021bin zah\u0103r<\/strong> apare adesea atunci c\u00e2nd <strong>zah\u0103rul din s\u00e2nge (glicemia)<\/strong> scade. Un baton dulce sau un alt tratament poate satisface pofta pentru un timp, iar nivelul de zah\u0103r cre\u0219te rapid, dar \u00een scurt timp poate sc\u0103dea din nou. Acest lucru declan\u0219eaz\u0103 un cerc vicios. O mas\u0103 complet\u0103 care s\u0103 con\u021bin\u0103 <a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carbohidra\u021bi complec\u0219i<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>, <a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gr\u0103simi<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/fibre\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a> v\u0103 poate fi de folos \u00een acest sens, dar \u0219i glutamina v\u0103 poate ajuta.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>S-ar putea s\u0103 v\u0103 pune\u021bi \u00eentrebarea, cum anume func\u021bioneaz\u0103 acest lucru? Vom ajunge direct la acest subiect, pentru c\u0103 suplimentarea cu aceast\u0103 substan\u021b\u0103 poate contribui la o glicemie mai stabil\u0103, care, <strong>conform studiilor, este asociat\u0103 \u0219i cu un control mai bun al apetitului<\/strong>. Drept urmare, consumul de glutamin\u0103 este, de asemenea, explorat\u0103 ca op\u021biune de tratament de sus\u021binere pentru diabet \u0219i obezitate. Un control mai bun al poftei de dulce poate facilita, de asemenea, <strong>pierderea \u00een greutate \u0219i men\u021binerea unei greut\u0103\u021bi corporale s\u0103n\u0103toase<\/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>Dac\u0103 v\u0103 confrunta\u021bi cu pofte incontrolabile de alimente dulci \u0219i v\u0103 \u00eentreba\u021bi ce anume v-ar putea ajuta, pute\u021bi afla elementele esen\u021biale \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 moduri de a combate pofta de dulce.<\/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. Func\u021bia cerebral\u0103<\/h3>\n\n\n\n<p>Glutamina func\u021bioneaz\u0103 at\u00e2t \u00een creier, c\u00e2t \u0219i \u00een sistemul nervos. Este \u00een primul r\u00e2nd un precursor al glutamatului, care ac\u021bioneaz\u0103 ca principalul neurotransmi\u021b\u0103tor excitator. Este astfel implicat\u0103 \u00een reglarea <strong>procesului de g\u00e2ndire, a \u00eenv\u0103\u021b\u0103rii, memoriei, dispozi\u021biei \u0219i apetitului<\/strong>. Cu toate acestea, organismul o poate folosi \u0219i pentru a produce neurotransmi\u021b\u0103torul <a href=\"https:\/\/gymbeam.ro\/catalog\/product\/view\/id\/28082\/s\/gaba-gymbeam\/category\/2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a>, care, la r\u00e2ndul s\u0103u, este asociat cu sentimente de <strong>calm, relaxare \u0219i somn<\/strong>. Este foarte important pentru psihicul uman \u0219i activit\u0103\u021bile zilnice s\u0103 ave\u021bi aceste substan\u021be \u00een echilibru, iar o cantitate suficient\u0103 de glutamin\u0103 contribuie la acest lucru. <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>Substan\u021bele care sus\u021bin func\u021bia creierului se numesc nootropice. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre acestea, arunca\u021bi o privire la articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/nootropicele-substante-pentru-imbunatatirea-concentrarii-si-memoriei-care-sunt-cele-mai-bune\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropicele: Substan\u021be pentru \u00eembun\u0103t\u0103\u021birea concentr\u0103rii \u0219i memoriei. Care sunt cele mai bune?<\/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=\"Glutamina \u0219i func\u021bia creierului\" class=\"wp-image-495029\" title=\"Glutamina \u0219i func\u021bia creierului\" 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. Alte posibile efecte ale glutaminei<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Utiliz\u0103ri \u00een s\u0103n\u0103tate<\/strong>: efectele glutaminei sunt \u00een prezent investigate \u0219i \u00een diverse alte domenii. Datorit\u0103 efectului s\u0103u asupra imunit\u0103\u021bii, este deja utilizat\u0103 \u00een asisten\u021ba medical\u0103, pentru a sus\u021bine vindecarea r\u0103nilor \u00een cazul pacien\u021bilor \u00een stare critic\u0103 \u0219i \u00een \u00eengrijirea postoperatorie. <span style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li><strong>Impactul asupra s\u0103n\u0103t\u0103\u021bii mintale<\/strong>: exist\u0103 cercet\u0103ri \u00een curs privind efectele glutaminei asupra s\u0103n\u0103t\u0103\u021bii mintale, \u00een special rolul acesteia \u00een anxietate \u0219i depresie. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li><strong>Efecte antioxidante<\/strong>: glutamina formeaz\u0103 glutationul antioxidant \u00een organism, care ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ. Acest lucru se \u00eent\u00e2mpl\u0103 \u00eentr-o m\u0103sur\u0103 mai mare \u00een timpul antrenamentului intens. Prin urmare, efectul supliment\u0103rii cu glutamin\u0103 asupra activit\u0103\u021bii antioxidante a organismului sportivilor este \u00een prezent \u00een curs de cercetare.<span style=\"color: #ff6600\"> [32]<\/span><\/li>\n\n\n\n<li><strong>Hormonul de cre\u0219tere<\/strong>: efectul glutaminei asupra produc\u021biei de hormon de cre\u0219tere, care ajut\u0103 la dezvoltarea masei musculare \u0219i o varietate de alte procese corporale, este, de asemenea, subiectul cercet\u0103rilor \u00een curs. <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\">Merit\u0103 s\u0103 lua\u021bi glutamin\u0103 pentru pierderea \u00een greutate?<\/h3>\n\n\n\n<p>Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi \u0219i dori\u021bi s\u0103 v\u0103 asigura\u021bi c\u0103 ave\u021bi to\u021bi aminoacizii esen\u021biali de care ave\u021bi nevoie pentru a v\u0103 proteja masa muscular\u0103, glutamina v\u0103 poate ajuta \u00een acest sens. Un bonus poate fi efectul s\u0103u asupra reducerii poftelor de dulce, cu care mul\u021bi oameni se lupt\u0103, nu doar \u00een timpul curelor de sl\u0103bire.<\/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=\"Ce_alimente_contin_glutamina\"><\/span>Ce alimente con\u021bin glutamin\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamina nu este neobi\u0219nuit\u0103 \u00een alimenta\u021bia noastr\u0103. Aceasta <strong>poate fi g\u0103sit\u0103 \u00een alimente obi\u0219nuite, cum ar fi carnea<\/strong>, <a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u0219tele<\/strong><\/a>, <strong>ou\u0103le sau laptele<\/strong>. Cu toate acestea, poate fi g\u0103sit\u0103 \u0219i \u00een suplimente nutritive <a href=\"https:\/\/gymbeam.ro\/l-glutamina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cu un singur ingredient<\/a> sau <a href=\"https:\/\/gymbeam.ro\/proamino-390-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">complexe de aminoacizi<\/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\">Aliment 100 g<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cantitatea de glutamin\u0103 (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Carne de vit\u0103<\/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 href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> (soia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.603<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ou\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.559<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Porumb<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.406<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Orez<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.301<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lapte<\/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=\"Cauzele_deficitului_de_glutamina_in_organism\"><\/span>Cauzele deficitului de glutamin\u0103 \u00een organism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen condi\u021bii normale, produc\u021bia proprie de glutamin\u0103 a organismului este suficient\u0103 pentru a acoperi necesarul acestei substan\u021be. Totu\u0219i, situa\u021bia se schimb\u0103 atunci c\u00e2nd corpul vostru se afl\u0103 \u00een condi\u021bii stresante \u00een care nevoia de glutamin\u0103 cre\u0219te rapid.<\/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>Cele mai frecvente cauze ale deficitului de glutamin\u0103 sunt <strong>leziunile, afec\u021biunile postoperatorii \u0219i septice, arsurile, infec\u021biile, malnutri\u021bia \u0219i activit\u0103\u021bile sportive intense<\/strong>. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>De asemenea, este ceva obi\u0219nuit ca persoanele care sufer\u0103 de traume fizice severe s\u0103 aib\u0103 o permeabilitate crescut\u0103 a peretelui intestinal (intestin permeabil), ceea ce poate duce, de asemenea, la pierderea de glutamin\u0103. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Glutamina se formeaz\u0103 \u00een principal \u00een masa muscular\u0103. Chiar \u0219i pierderea muscular\u0103 ce apare \u00een perioadele de boal\u0103 prelungit\u0103 sau la v\u00e2rstnici poate duce la o sintez\u0103 insuficient\u0103 a acestui aminoacid. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li>Deficitul de glutamin\u0103 a fost observat \u0219i \u00een studiile efectuate la persoanele care au urmat un program de antrenament intens. Astfel, <strong>disponibilitatea sc\u0103zut\u0103 a glutaminei este adesea considerat\u0103 un simptom al antrenamentului \u00een exces<\/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=\"Cauzele deficitului de glutamin\u0103\" class=\"wp-image-495047\" title=\"Cauzele deficitului de glutamin\u0103\" 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\">Cauzele deficitului de glutamin\u0103<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doza_recomandata_de_glutamina\"><\/span>Doza recomandat\u0103 de glutamin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suplimentarea cu L-glutamin\u0103 este de obicei recomandat\u0103 la o doz\u0103 de <strong>5 g pe zi sau mai mult<\/strong>. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Pute\u021bi \u00eemp\u0103r\u021bi cantitatea total\u0103 zilnic\u0103 \u00een 2-3 por\u021bii.<\/li>\n\n\n\n<li>La persoanele s\u0103n\u0103toase, nu au fost observate simptome adverse nici atunci c\u00e2nd glutamina este ingerat\u0103 \u00een cantit\u0103\u021bi de <strong>20-30 g<\/strong> (p\u00e2n\u0103 la 0,65 g\/kg greutate corporal\u0103) \u00eemp\u0103r\u021bit\u0103 \u00een doze mai mici administrate la doar c\u00e2teva ore distan\u021b\u0103. <span style=\"color: #ff6600\">[12] <\/span><\/li>\n\n\n\n<li>Dozele extrem de mari nu sunt recomandate din cauza riscului de amoniac seric excesiv. Cea mai mic\u0103 doz\u0103 care a dus la niveluri mai mari de amoniac a fost de 0,75 g\/kg greutate corporal\u0103 sau aproximativ 51 g pentru o persoan\u0103 de 68 kg. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Pute\u021bi lua <strong>L-glutamin\u0103<\/strong> sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/l-glutamina-tabs-300-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a>, pe care trebuie doar s\u0103 le be\u021bi cu ap\u0103, sau <a href=\"https:\/\/gymbeam.ro\/l-glutamina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere solubil\u0103<\/a>. <a href=\"https:\/\/gymbeam.ro\/peptide-de-glutamina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Peptidele de glutamin\u0103<\/a> sunt \u0219i ele, de asemenea, eficiente, care sunt absorbite \u0219i digerate \u0219i mai rapid \u00een compara\u021bie cu L-glutamina.<\/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=\"Cum s\u0103 lua\u021bi glutamin\u0103?\" class=\"wp-image-495063\" title=\"Cum s\u0103 lua\u021bi glutamin\u0103?\" 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=\"Cand_sa_luati_glutamina_si_cu_ce_sa_o_combinati\"><\/span>C\u00e2nd s\u0103 lua\u021bi glutamin\u0103 \u0219i cu ce s\u0103 o combina\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nu este necesar s\u0103 lua\u021bi glutamina \u00eentr-un anumit moment al zilei, dar regularitatea este important\u0103.<\/li>\n\n\n\n<li>Dac\u0103 faci mi\u0219care, este ideal s\u0103 suplimenta\u021bi aceast\u0103 substan\u021b\u0103 <strong>dup\u0103 fiecare antrenament<\/strong>, \u00een timpul c\u0103ruia este posibil s\u0103 v\u0103 fi sc\u0103zut nivelul de glutamin\u0103 din masa muscular\u0103. Spre exemplu, \u00een combina\u021bie cu <a href=\"https:\/\/gymbeam.ro\/concentrate-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele din zer<\/a>, ve\u021bi avea o b\u0103utur\u0103 eficient\u0103 pentru regenerarea organismului.<\/li>\n\n\n\n<li>Cu toate acestea, <strong>o pute\u021bi ad\u0103uga \u0219i la<\/strong> <a href=\"https:\/\/gymbeam.ro\/bcaa-instant-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a>-urile pe care le be\u021bi \u00een timpul antrenamentului. Acest lucru va crea o b\u0103utur\u0103 cu aminoacizi mai complex\u0103.<\/li>\n\n\n\n<li>Glutamina este deseori <strong>combinat\u0103 cu<\/strong> <a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>creatina<\/strong><\/a>, care este de obicei luat\u0103 \u00eenainte sau dup\u0103 antrenament. Creatina ajut\u0103 la restabilirea energiei celulare utilizate de mu\u0219chi pentru activitatea lor, iar suplimentarea cu glutamin\u0103 va sus\u021bine men\u021binerea unor niveluri optime \u00een organism. <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=\"Efectele_secundare_ale_glutaminei\"><\/span>Efectele secundare ale glutaminei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamina este \u00een general <strong>considerat\u0103 o substan\u021b\u0103 sigur\u0103<\/strong>. At\u00e2ta timp c\u00e2t sunte\u021bi s\u0103n\u0103to\u0219i, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la efectele secundare dac\u0103 respecta\u021bi doza recomandat\u0103. Aceasta este o substan\u021b\u0103 natural\u0103 pe care o ingera\u021bi \u00een mod normal prin alimenta\u021bie. <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>Dac\u0103 sunte\u021bi alergic la glutamin\u0103 sau lua\u021bi o cantitate prea mare, pot ap\u0103rea simptome precum dureri de cap, balonare, grea\u021b\u0103 \u0219i alte probleme digestive. Pute\u021bi evita problemele digestive \u00eencerc\u00e2nd <strong>s\u0103 nu consuma\u021bi glutamin\u0103 pe stomacul gol<\/strong>. Tot ce trebuie s\u0103 face\u021bi este s\u0103 amesteca\u021bi pulberea f\u0103r\u0103 arom\u0103 \u00een terci, iaurt sau smoothie-ul preferat. <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\">Pentru cine nu este potrivit\u0103 glutamina?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 suferi\u021bi de boli de rinichi sau de ficat, consulta\u021bi-v\u0103 medicul cu privire la consumul de glutamin\u0103.<\/li>\n\n\n\n<li>Nu este recomandat consumul acestei substan\u021be de c\u0103tre cei cu sensibilitate crescut\u0103 la glutamat monosodic (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=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutamina este un supliment cu o gam\u0103 larg\u0103 de efecte ce vor fi apreciate nu doar de c\u0103tre sportivi. Aceasta este implicat\u0103 \u00een <strong>construirea masei musculare, \u00een regenerarea organismului, \u00een func\u021bia imunitar\u0103 \u0219i \u00een men\u021binerea integrit\u0103\u021bii mucoasei intestinale<\/strong>. Cu toate acestea, are \u0219i capacitatea de a regla pofta de dulce sau de a sus\u021bine func\u021bia creierului. De\u0219i organismul o poate produce de unul singur, \u00een unele situa\u021bii, cum ar fi dup\u0103 un antrenament intens, aceast\u0103 sintez\u0103 poate s\u0103 nu fie suficient\u0103. \u00cen acest caz, suplimentele cu L-glutamin\u0103 pot fi utile pentru a ajuta la men\u021binerea unei cantit\u0103\u021bi optime din aceast\u0103 substan\u021b\u0103 \u00een organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Crede\u021bi c\u0103 a\u021bi \u00eenv\u0103\u021bat ceva nou \u0219i interesant din acest articol? Dac\u0103 da, v\u0103 rug\u0103m s\u0103 nu uita\u021bi s\u0103 \u00eel distribui\u021bi \u0219i prietenilor vo\u0219tri.<\/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>Glutamina este un aminoacid esen\u021bial care este consumat de mul\u021bi sportivi sub form\u0103 de suplimente nutritive. Aceasta joac\u0103 un rol esen\u021bial \u00een dezvoltarea \u0219i regenerarea masei musculare dup\u0103 antrenament \u0219i are, de asemenea, un efect pozitiv asupra digestiei \u0219i imunit\u0103\u021bii. Acest articol dezv\u0103luie \u0219i alte efecte surprinz\u0103toare ale glutaminei \u0219i ofer\u0103, de asemenea, sfaturi privind consumul recomandat.<\/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":[71],"tags":[6218,7214,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-500699","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-sisteme-de-nutritie","7":"tag-aminoacizi","8":"tag-regenerare","9":"tag-sanatate","10":"tag-suplimente-nutritive","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>Glutamina: Ce efecte are asupra dezvolt\u0103rii masei musculare, digestiei sau imunit\u0103\u021bii \u0219i cum s\u0103 o suplimenta\u021bi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Glutamina \u0219i efectele ei, cum, c\u00e2nd \u0219i c\u00e2t s\u0103 o lua\u021bi? 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