Well, don't worry about it. The only isomer we are concerned with is the L isomer, and that also happens to be the form it comes in as supplements. Overtraining can affect us all at one point or another. This happens when your body is exhausted, and the results stop coming. Supplementing with glutamine, along with rest, and healthy eating can help repair long damaged tissues resulting from overtraining and get you back on track.
Glutamine is not like caffeine or fat burning supplements or the sauna belt, where you can feel an immediate result after consumption.
Ok, maybe not the sauna belt. The effects of glutamine you can expect are increased post workout recovery with decreased DOMS delayed onset of muscular soreness.
Beyond this, the effects are generally not noticed, but are still there, such as increased resistance to illness, and a decrease in muscle breakdown.
There have been no incidences of toxicity reported with glutamine supplementation. Side effects seen with over-consumption have been constipation and upset stomach. Glutamine has long been one of my staple supplements. I use it year round along with the following:. With strong support from both scientific studies, and anecdotal evidence, glutamine has emerged as one of the most popular supplements on the market today.
Going even further, a November paper published in Critical Care argued that glutamine shouldn't be given indiscriminately to extremely sick patients. The paper explains that in some cases, patients were given too much glutamine , which had detrimental effects.
Seeing how glutamine helped some patients who were ill or had their immune systems compromised, supplement companies tried to sell glutamine to athletes and gym-goers. The logic is that exercise is damaging to your body, thereby draining it of nutrients like glutamine, which you'd need to replenish to boost your immune function and ability to recover.
Fortunately, your glutamine stores can't be wiped out from exercise, according to the December study in the Journal of the International Society of Sports Nutrition. If you are determined to take glutamine for performance and recovery or bodybuilding, there are some loose guidelines you can follow to figure out how much to take.
The December study in the Journal of the International Society of Sports Nutrition explains that some experts believe you should take a set dose, between 20 to 30 grams per day. Other experts believe you should take 0.
There have been mixed results with each, so try both to see what works best. Keep in mind that research is still inconclusive on how much to take and whether or not it can benefit your workouts. You might be better off saving your money and eating protein-rich foods , most of which contain glutamine.
Nutrition Nutrition Basics Vitamins and Supplements. Jill Corleone is a registered dietitian with more than 20 years of experience. Henry is a freelance writer and personal trainer living in New York City. You can find out more about him by visiting his website: henryhalse. If you can, opt for food sources of nutrients instead of relying on supplements.
Video of the Day. Tip While some groups suggest 20 to 30 grams a day, you more than likely don't need to supplement at all. According to the glutamine hypothesis, over-trained athletes with decreased plasma glutamine concentration would be predicted to exhibit impaired immune function and suffer a greater number and severity of upper respiratory tract infections URTI. However, to date, there has been no direct evidence to our knowledge supporting a causal link between low plasma glutamine, impaired immune function, and increased susceptibility to infection in athletes.
Although lower plasma glutamine levels in athletes reporting URTI symptoms have been reported 17 , others have found no relationship between low plasma glutamine concentration and the occurrence of URTI in track and field athletes 16 or trained swimmers If a decrease in plasma glutamine concentration were a causal factor in the transient postexercise depression of immune function, then preventing the fall in plasma glutamine by supplementing glutamine orally should prevent the associated immune impairment.
However, several glutamine feeding intervention studies in humans suggest that glutamine supplementation before and after exercise has no detectable effect on exercise-induced changes in immune cell functions.
In a randomized, cross-over, placebo-controlled study, Rohde et al. Subjects were fed glutamine 0. Although glutamine feeding prevented the fall in the plasma glutamine concentration, it did not prevent the fall in lymphocyte proliferation 2 h after each bout or the fall in activity of lymphokine-activated killer cells at 2 h after the final bout of exercise.
Using similar glutamine treatments, other recent studies have also shown that glutamine supplementation sufficient to prevent any fall in the plasma glutamine concentration during and after 2 h of cycling did not prevent the decrease in the activity of natural killer cells 20 or in the concentration of immunoglobulin-A in saliva In another study, subjects ingested 3 g of glutamine every 15 min during the final 30 min of a 2-h exercise bout and every 15 min during a subsequent 2-h recovery period total intake of 30 g with no effect on the exercise-induced transient decrease in bacteria-stimulated neutrophil degranulation Castell et al.
In a randomized, double-blinded, placebo-controlled study, ultra-marathon and marathon runners participating in races were given either a placebo or a glutamine beverage 5 g glutamine in mL water , which was ingested immediately after and 2 h after the race. The runners were given questionnaires to self-report the occurrence of symptoms of URTI for 7 d after the race. Although the reporting of URTI symptoms increased following the race in both groups, it was concluded that the provision of the glutamine supplement in the 2 h following the race decreased the incidence of infection in the week after the event.
However, it is unlikely that the glutamine dose given was actually sufficient to prevent the postexercise decline in the plasma glutamine concentrations. Indeed, in another study by the same group, plasma glutamine concentration decreased similarly in placebo and glutamine-supplemented groups when glutamine was supplemented 5 g glutamine in mL water immediately after and 2 h after a marathon Another glutamine feeding study showed that an oral dose of 0.
Thus, doses in excess of 5 g need to be ingested at frequent intervals e. The glutamine hypothesis is that a decrease in plasma glutamine concentrations, brought about by heavy exercise and training, limits the availability of glutamine for cells of the immune system that require glutamine for energy and nucleotide biosynthesis.
Thus, the glutamine hypothesis provides a mechanism to explain exercise-induced immune impairment and increased susceptibility to infection in endurance athletes.
The time course of the decrease in plasma glutamine concentrations after prolonged strenuous exercise coincides with the decreases in many immune parameters 25 , 26 ; in addition, it is prolonged moderate-high intensity exercise that most often results in the greatest immune impairment and this type of exercise also results in the greatest reduction in plasma glutamine concentration.
The glutamine hypothesis is based predominantly on in vitro work by Parry-Billings et al. Finally, as described above, the majority of studies have found no beneficial effects of maintaining plasma glutamine concentration, with glutamine supplements during exercise and recovery, on various immune responses after exercise.
Collectively, the evidence does not support a role for decreased plasma glutamine concentrations in the etiology of exercise-induced immune depression. More research is required to elucidate the mechanism s by which oral glutamine supplements may have prophylactic effects in long-distance runners Although a direct effect of decreased glutamine availability for immune cells is unlikely, glutamine may have an indirect effect on immune function and infection incidence through preservation of the antioxidant glutathione or maintenance of gut barrier function Glutamine is not included in commercial sports drinks mainly because of its relative instability in solution.
Water transport from the gut into the circulation is known to be promoted by the presence in drinks of glucose and sodium This is because water movement is determined by osmotic gradients and the cotransport of sodium and glucose into the gut epithelial cells is accompanied by the osmotic movement of water molecules in the same direction.
Glutamine is transported into gut epithelial cells by both sodium-dependent and sodium-independent mechanisms and the addition of glutamine to oral rehydration solutions has been shown to increase the rate of fluid absorption above that of ingested water alone However, the potential benefits of adding glutamine to commercially available sports drinks have not be adequately tested and any additional benefit in terms of increased rate of fluid absorption and retention is likely to be very small indeed.
One study 33 has reported that the plasma bicarbonate concentration was increased by 2. Muscle protein breakdown occurs in the fasted state. Recent research indicates that resistance-exercise reduces the extent of this protein catabolism, but an anabolic muscle growth response requires an intake of essential amino acids dietary protein in the recovery period after exercise This promotes amino acid uptake into muscle and increases the rate of synthesis of tissue protein without affecting the rate of protein breakdown.
Provided that the ingested protein contains the 8 essential amino acids, taking supplements of individual nonessential amino acids at this time is unlikely to provide any additional benefit However, further research using optimal carbohydrate feeding after exercise needs to be undertaken to substantiate this finding and to give it practical relevance.
The ingestion of 61 g of carbohydrate is a suboptimal amount; amounts in excess of g are needed to achieve the maximum rate of muscle glycogen synthesis over a 2-h postexercise period One study 33 has reported that the plasma concentration of growth hormone was increased 4-fold 90 min following oral ingestion of 2 g glutamine.
However, 1 h of moderate to high intensity exercise can result in a fold increase in plasma growth hormone concentration, so this is not a reason for athletes engaged in exercise training to take glutamine supplements. Eccentric exercise-induced muscle damage does not affect plasma glutamine concentrations There is no scientific evidence for a beneficial effect of oral glutamine supplementation on muscle repair after exercise-induced damage and no evidence of reduced muscle soreness when consuming glutamine compared with placebo Supplements currently available are in the form of l-glutamine tablets or capsules , , and mg or as a powder.
Other dietary sources of glutamine for athletes may include protein supplements such as whey protein and protein hydrolysates Glutamine is thought to be relatively safe and well tolerated by most people, although administration of glutamine to people with kidney disorders is not recommended. No adverse reactions to short-term glutamine supplementation in amounts of 20—30 g within a few hours 22 have been reported in healthy athletes.
In the only relatively long-term, repeated high-dose glutamine supplementation study in athletes 41 , 4 women and 9 men of high fitness consumed 0. No ill effects were reported, but even this high glutamine intake did not prevent a decrease in the plasma glutamine concentration over 9 d of intensive training blood samples were taken 8 h after the last glutamine dose.
An inadequate dietary intake of protein impairs host immunity with particularly detrimental effects on the T-cell system, resulting in increased incidence of opportunistic infections Although it is unlikely that athletes would ever reach a state of such extreme malnutrition, the impairment of host defense mechanisms is observed even in moderate protein deficiency.
Dietary protein is also required to promote muscle protein synthesis after exercise. Hence, ensuring an adequate intake of protein is important for athletes but consuming glutamine supplements is not. Consuming glutamine supplements is unlikely to be of substantial benefit in terms of fluid balance restoration or preventing immunodepression after exercise, although there are some suggestions of a possible role for glutamine in stimulating anabolic processes, including muscle glycogen and protein synthesis.
The available evidence at present is not strong enough to warrant a recommendation for an athlete to use a glutamine supplement. Other articles in this supplement include references 43 — Multum information has been compiled for use by healthcare practitioners and consumers in the United States and therefore Multum does not warrant that uses outside of the United States are appropriate, unless specifically indicated otherwise.
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What is glutamine? Glutamine is also used in combination with human growth hormone to treat short bowel syndrome.
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