Recently, you have often heard about such a wonderful and necessary supplement for people who want to increase athletic performance and build muscles as glutamine or glutamine powder. And if you read this article, you also want to try glutamine powder but have some doubts whether it really works so well and provides just benefits for the body and health. So in this article, we’ve decided to explain how glutamine can impact your fitness and tell you not only about its benefits, but also list all the possible side effects and interactions of glutamine for your body and, of course, health in general.
What Is Glutamine?
Before starting to use this supplement, you have to understand clearly what glutamine is and how it works.
Glutamine is an amino acid produced in the muscles and distributed by the blood to the organs which need it. Glutamine is one of the 20 naturally occurring amino acids in a dietary protein and the most abundant amino acid in our body.
As you realize our body contains and provides glutamine by itself, specifically it is produced in large amounts during the periods of disease and physical trauma or injury (in times of stressful situation for our body) as glutamine boosts metabolic processes and helps muscles recover faster.
When Do You Need Glutamine Powder?
The most common uses of the glutamine powder are to meet such goals as:
- to lose weight fast;
- to kill excess fat;
- to build cool muscle.
So if your aim is to gain muscle size and strength (as quickly as possible) in this case you have to pay attention to the glutamine powder as a nutrition supplementation. Research shows that the glutamine powder is a must-have muscle builder.
During a hardcore workout, your body becomes stressed, that`s why your muscles need more glutamine for recovering. A study proved that glutamine allows your muscles to recover quicker from intense workouts as it improves muscle hydration. A high level of this acid makes the recovery process easier and reduces recovery time for any wounds or burns. And it`s also important to take it regularly because the replenishing glutamine level after the training could take up to five days if you’re exercising intensively.
How Does Glutamine Work with Hormones?
Taking glutamine powder on the regular basis allows you to maintain an adequate level of glutamine in your body. And this, in turn, leads to an increase of human-growth hormone and stimulates the formation of new proteins by gaining muscle-cell volume. As a result of the glutamine interaction with the human-growth hormone, you get a more intensive rate of muscle growth.
How to Take Glutamine Powder to Obtain Maximum Results?
First of all, remember the recent study revealed a human body cannot absorb more than 15 grams of glutamine per day (but it`s a maximum dose!). Of course, you can take more than 15 grams per day, but before you do it you have to consult with a specialist to do no harm to yourself!
For people who want to boast a nice muscle 5 grams of the glutamine powder 2 or 3 times per day will be enough on days of the intensive workouts and 5 grams 1 or 2 times per day on the days off to maintain an increase in plasma glutamine concentration. The best way of taking this acid is to mix 5 grams of glutamine with 250 grams of water or your favorite juice.
The glutamine powder is more beneficial when taken before the meal (in half an hour before it) as on an empty stomach glutamine absorbs better or before going to bed as at night our body produces the human-growth hormone in large amounts and glutamine enhances this process.
By the way, a lot of specialists also recommend taking the glutamine powder prior or during exercise to support hydration and metabolic processes in your body. You can also divide the daily intake of glutamine into three doses and take 5 grams of the glutamine powder before, during and after your workout.
Here you can choose what way of taking the glutamine powder fits you the most. But as have been said already, before you start using a glutamine supplement, you have to talk with the specialist!
What Are the Real Benefits From Taking Glutamine Medically?
In short the list of proven both in science and real world benefits you can read below:
- glutamine supports your body during the workouts, reduces muscle soreness and helps you recover your muscles faster from endurance exercise;
- glutamine stimulates glucose formation and improves diabetes and blood sugar;
- glutamine is a well-known neurotransmitter in the brains and also helps with memory, concentration and focus;
- a high level of glutamine in the blood enhances the immune function of the body – glutamine supplement serves as a sickness-preventer (besides, glutamine is widely used in the fight against cancer);
taking glutamine powder on a regular basis, you can help you to improve intestinal health.
How Can Glutamine Interact with Medicine?
Glutamine is considered as a neutral product, that`s why it can interact with other medications without problems or side effects (but all the same even in this case you should find the time to consult with your healthcare provider!).
What about Glutamine Side Effects?
You commonly take the glutamine powder and don’t feel any real side effects as laboratory studies say glutamine is the safest supplement that contains a nutrient you can get naturally from food that’s why our body is well-adapted to this acid even if you take it medically. But despite all the benefits from using the glutamine powder – this muscle builder supplement – may cause some unwanted effects. It can be the individual response of your body on glutamine or just over-training when you take the glutamine powder.
So it will be useful for you to review all the possible side effects caused by the glutamine powder before you start taking it as for some reason a lot of people do not attach sufficient importance to the side effects of such supplement.
Generally, all negative glutamine effects can be divided into those that require an immediate talk with a doctor (major side effects) and those that may not need medical help (minor side effects).
By the way, if you want to see the official statistics of the glutamine side effects on different body systems you have such opportunity. Just click (https://www.drugs.com/sfx/glutamine-side-effects.html)
After taking the glutamine powder you have to consult your doctor if you feel such side effects as:
- blood in urine;
- changes in skin color;
- chest pain;
- hearing problems;
- sore throat;
- flu symptoms;
- mouth sores;
- difficulty swallowing;
- uncommon weakness;
- fast heartbeat;
- frequent or painful urination;
- lower back pain;
- side pain;
- stomach pain;
- swelling in arms or legs.
Every of such side effects can cause a lot of health problems so when any of these symptoms occur you have to go to the doctor. In addition, you should stop taking the glutamine powder and, of course, disrupt training.
But it may happen that you feel or notice:
- dry mouth;
- runny nose;
- increased sweating;
- lack of appetite;
- loss of interest or pleasure;
- mild skin rash;
- mild skin itches;
- muscle pain;
- joint pain;
- back pain;
- swelling in your hands;
- swelling in your feet;
- dark urine;
- frequent urge to defecate;
These side effects signalize you that it would be better to change something during your workout or reduce the dose of the glutamine powder. It`s not a big deal, maybe you just need a little break. But if any of these side effects don’t go away within a few hours or occur for several days it would be better to check with your health care professional.
Another major cause of which you have to draw attention is a long-term usage of the glutamine supplement by people at-risk group. The researchers proved that:
people with diabetes should be very attentive using the glutamine powder. This is due to the fact that diabetics tend to metabolize glutamine abnormally and that could lead to the big health issues;
extremely cautious should be people who have bipolar disorder and epilepsy. Such people must necessarily discuss with a doctor the usage conditions of the glutamine supplement as in some cases, anti-seizure medications can block glutamine stimulation in the brain and, in turn, the body can metabolize glutamine to glutamate which can work negatively with anti-seizure medications;
people who are sensitive to monosodium glutamate should avoid taking the glutamine supplements at all because of glutamate inter-converting.
Finally, we`d like to remind that glutamine is an essential acid that can impact your ability to improve your overall health and achieve your fitness goals. It’s also important to keep in mind if you take glutamine not regularly or use the wrong dosage you can be disappointed with the results.
Now you’ve read everything you need to know about glutamine and the glutamine powder. So the choice is yours! Good luck!
Helen Rogers is an editor of http://thecrossfitshoes.com/ and she helps people get stronger. She shares running and sports questions, beauty tips. All her stories are result-oriented and make her readers become healthy, wealthy and wise.