Glutamine is the most abundant amino acid found in the human body. It is of utmost important in building muscle mass and strength. It is found naturally in beans, chicken, fish, eggs and dairy products. Nutritional supplements are required in order to meet the bodies requirement and gain muscle mass.
Glutamine was isolated as a free amino acid from beetroot by Schulze and Bosshard in 1833. It was identified as a member of all proteins by Charles Chivnall and Manayath Damodaran in 1932. It is a glucogenic amino acid and is synthesized from glutamic acid. Glutamine is hydrolyzed to glutamate by the enzyme glutaminase. This reaction occurs in the renal tubular cells. A major function of glutamine is to be hydrolyzed to glutamate. Glutamic acid is then converted to alpha ketoglutarate for further catabolism. As a minor pathway, glutamine is directly transaminated to form alpha ketoglutaramic acid. This reaction takes place at an accelerated rate in hepatic coma.
Mechanism of Glutamine for Building muscle:
Glutamine is extremely anabolic in nature and promotes the growth of new muscle tissue. It works by preserving muscle by the process of prevention of catabolism or breaking down of muscles to release energy. The body repairs itself during the sleep process. It is at this time that high quantities of stored protein in the body are required. It is essential to take adequate amount of protein in order to replenish the muscle tissues. Glutamine is ergogenic in nature and helps increase strength of muscles. Due to excessive training sessions the muscle tissues are damaged. They are rebuilt by the body during the process of recuperation and new muscle mass is gained. Glutamine helps minimize the rate of muscle breakdown, resulting in greater overall net gains in muscle mass.
Benefits of Glutamine:
It helps gain more muscle mass.
It boosts the immune system enabling the body to ward of autoimmune diseases.
It helps augment recovery and increases overall resistance of the body.
It helps augment athletic performance.
It serves as cellular fuel for the body’s immune mechanism.
It plays an active role in the process of protein synthesis.
The formation of glutamine in the brain and intestine is of special significance since it helps to fix ammonia into a non- toxic form.
Glutamine also functions as a conjugating agent and glutamine conjugates are excreted in urine.
It helps maintain cell volume and hydration.
It plays an active role in wound healing and burn healing.
It helps repair a leaky gut and maintains the health of bowels.
Dietary Sources of Glutamine:
It can be derived from both animal as well as plant sources such as beef, fish, chicken, eggs, milk, dairy products, spinach, cabbage, parsley, beans, beets and is also found in minute quantities in vegetable juices and fermented foods.
Dosage:
The recommended dosage is of glutamine is 10 g per day. An overdose can lead to stomach upset. It is suggested to take 5 g of glutamine before bed time as it helps reduce muscle breakdown and naturally increases the body’s secretion of human growth hormones (HGH), a powerful anabolic substance leading to the development of lean muscle mass. It is also suggested that bodybuilding enthusiasts take glutamine supplements within 30 minutes of workout sessions. After intense workout, the body’s glutamine stores deplete by 50%. In order to restore these levels, supplementation is essential. On non-workout days it is recommended to take 5 g of glutamine with afternoon meals and 5 g before going to bed for maximum benefits.
Before taking any supplements it is recommended that you consult a registered medical practitioner in order to determine whether the product is suited as per the requirements of your body or not. You must also make a note of any ailments you might be suffering from such as diabetes, kidney or liver disease, coronary heart disease, high blood pressure, depression, insomnia, digestive problems etc. before taking any product. Never consume a supplement just because someone else has gained out of it as it may result in harmful side effects on your body.
Bodybuilding is the art of developing lean muscle mass while shedding excess body fat. It requires the combination of regular exercise, well balance diet, rest and adequate supplementation to enable you to reach your goals.
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