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L-Glutamine and the effect of improving exercise efficiency

Glutamine

L-glutamine is an amino acid that is produced primarily in muscles.
Like many other amino acids, it exists in two different forms: L-glutamine and D-glutamine. They are almost identical but have slightly different molecular arrangements. The form found in foods and supplements is L-glutamine. D-glutamine seems to have little effect on human function. L-glutamine plays a major role in many biological processes, including protein synthesis. In fact, L-glutamine is used by athletes and bodybuilders to build muscle mass and speed up exercise recovery.

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1. L-Glutamine health benefits

1.1 Increase muscle mass and exercise performance

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L-Glutamine plays an important role in the process of metabolism, protein absorption, cell enhancement, and anti-catabolism. The anti-catabolic ability of Glutamine is to prevent muscle loss, which is essential for those on the diet. Glutamine contains about 19% Nitrogen, so it will be a source of nitrogen for muscle. During heavy exercise, Glutamine drops very quickly, which is the reason why Gymer feels tired muscles, reducing strength, strength, and resilience. Glutamine helps increase growth hormone (HGH) up to 400%, increase metabolism, burn fat, digestive system, and build maximum muscle.
Glutamine helps to produce energy: Glutamine is considered to be Glucose capable of creating glycogen in muscles from blood Glucose, affecting the production of energy during exercise. In particular, in heavy, high-intensity exercises, Glutamine enhances the transmission of Glucose to skeletal muscles during exercise, increasing exercise performance, increasing intensity, and greater efficiency.
However, there is only a little scientific evidence to support the claim that L-glutamine supplementation is beneficial for athletes, according to a 2008 review published in the Journal of Nutrition. More studies are needed to confirm this effect.

1.2 Improve the immune system

L-Glutamine-benefits-2

One of the most important functions of glutamine is its role in the immune system. It is an important fuel source for immune cells, including white blood cells and some intestinal cells. However, its blood concentration may decrease due to major trauma, burns, or surgery. Therefore, the function of the immune system may be compromised when insufficient glutamine is available. Studies also report that glutamine supplementation may improve health, reduce infections, and lead to shorter hospital stays after surgery.

1.3 Improve intestinal health

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In the human body, the intestine is considered to be the largest part of the immune system. This is because many intestinal cells have the immune function, as well as trillions of bacteria that live in the gut and affect your immune health. Because of the main role of the intestine in the immune system, glutamine may benefit your overall immune health by supporting intestinal cells. It helps maintain the barrier between the inside of the intestine and the rest of the body. This prevents harmful bacteria or toxins from moving from your gut to the rest of the body.

2. Foods that contain L-Glutamine

red meats

L-Glutamine is naturally found in many foods. It has been estimated that a typical diet contains 3 to 6 grams of Glutamine per day. The largest quantities are found in animal products due to their high protein content. However, some foods of plant origin have a greater percentage of protein. The following is the ratio of protein made from L-glutamine in each food:

  • Eggs: 4.4% (0.6 g per 100 g of eggs)
  • Beef: 4.8% (1.2 g per 100 g of beef)
  • Skimmed milk: 8.1% (0.3 g per 100 g of milk)
  • Tofu: 9.1% (0.6 g per 100 g of tofu)
  • White rice: 11.1% (0.3 g per 100 g of rice)
  • Corn: 16.2% (0.4 g per 100 g of corn)

✅ Although some plant sources, such as white rice and corn, have a large proportion of protein made up of glutamine, they have relatively low protein content in general. Therefore, meat and other animal products are the simplest ways to get its high intake.

3. Notes when using L-Glutamine

  • As the most abundant amino acid in the human body, L-glutamine has long been considered safe as a dietary supplement. Even at higher doses, L-glutamine does not seem to cause significant side effects. However, long-term use or high doses of L-glutamine may cause toxicity. In fact, there is evidence, albeit mildly, that L-glutamine supplements may cause seizures in people taking anticonvulsants. Because L-glutamine is metabolized in the liver, it may be avoided in people with severe liver disease.
  • Due to the lack of safety studies, it is best to consult a physician before use during pregnancy or in nursing mothers. Although L-glutamine has been safely used in children, it should only be prescribed under the supervision of a pediatrician.

4. Recommended for you :

🎁 Doctor’s Best Pure L-Glutamine Powder, Supports Muscle Mass, Strength & Post-Workout Recovery

Doctor’s Best Pure L-Glutamine Powder contains Glutamine, an amino acid that is a building block of protein. Glutamine is most commonly used to support muscle growth, skeletal muscles, and athletic endurance. Supplementing with L-Glutamine allows the body the much-needed amino acids to increase muscle hydration. This is an essential process in the body that supports muscle recovery from high-intensity workouts.

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