Glutamine is an amino acid that is used to form proteins. It is an essential element for strength, endurance and muscle recovery. Although glutamine is synthesized by the body and is readily available in some foods, when the body is under strain from strenuous exercise, disease or injury it may not be able to produce enough of it. Follow the few steps in this tutorial to learn how to take it as a supplement.
Steps
Part 1 of 2: Knowing its Properties
Step 1. Learn about glutamine
It is an amino acid found naturally in the body. Amino acids are the building blocks of proteins, very important for regulating cell growth and function. In particular, glutamine helps eliminate toxins and waste, also known as ammonia, from the body. It also strengthens the immune system and helps the digestive system.
Inside the body, glutamine is stored in the muscles and lungs
Step 2. Find natural sources of glutamine
Most of the need for this amino acid is satisfied thanks to the body itself, which produces it by reworking certain foods. However, when the body is under stress from an injury or infection, it is unable to produce enough. When this happens, there are two ways to take glutamine in supplement form.
You can get it naturally by changing your diet and increasing foods that are rich in it. Glutamine is found in protein-rich foods, such as milk, fish, meat and beans. It is also found in some vegetables such as spinach, kale and parsley. Although these foods are a source of glutamine, they are nevertheless unable to provide as much of it as supplements
Step 3. Ask your doctor about glutamine dietary supplements
If you are unable to get enough from food or if you need to take more due to increased physical stress, you should contact your doctor so that he can prescribe the correct dosage. The dosage and type of food supplement you need to take can vary greatly, depending on the problem you present. Your doctor will be able to tell you if this solution is suitable for your specific case and how much glutamine you need to take.
- Generally, the recommended dosage is 5-10 g per day, divided into three daily intakes. However, the doctor may also assess the need to increase the dose up to 14 g. Keep in mind that there may be some pathologies or disorders that require an even higher dosage. However, do not increase the dosage on your own, unless specifically advised by your doctor.
- Glutamine supplements are administered for various different issues; however, accurate studies have not always been done.
Step 4. Consider different forms of supplements
Although it is always necessary to consult your doctor when you want to take supplements, these supplements are often readily available in pharmacies and health food stores without the need for a prescription. They are most often found on the market as L-glutamine supplements and can be an integral part of various protein supplements. Check the packaging, as it must indicate whether the amino acid is naturally sourced or synthetic. Many supplements often come from plant sources and therefore are of natural origin, but you should always check the label.
Glutamine is available in capsule, powder, liquid and tablet form. The powder and liquid one may be more suitable for those who have difficulty swallowing or who need to take the supplement for stomatitis
Step 5. Take the supplement properly
There are some rules you need to follow carefully when taking glutamine. You can take it with or between meals, but make sure you don't take it with hot food or drinks. This is because glutamine is a temperature sensitive amino acid; therefore you must take it only with cold liquids or at room temperature.
When it is powdered or liquid, it can be mixed with water or with low acidity fruit juices, such as apple or carrot juices. Do not mix it with citrus juices, such as orange and grapefruit, as they are more acidic. Also, do not combine powdered or liquid glutamine with hot drinks, as heat degrades it
Step 6. Read up on side effects and warnings
Since glutamine occurs naturally in the body, it rarely causes negative side effects. However, you should avoid consuming too much, as it can trigger an upset stomach. Also, if you suffer from liver or kidney disease, if you are pregnant or breastfeeding, you should consult your doctor before taking this supplement, as a reduced dose or interruption may be necessary.
- Be well aware that glutamine is completely different from glutamate, glutamic acid, monosodium glutamate and gluten. Therefore, people suffering from gluten intolerance don't have to worry about having an adverse reaction to glutamine.
- However, in some rare cases, people may experience a bad reaction to this amino acid. Symptoms include stomach pain, vomiting, headache, sweating, and joint pain. If this is the case for you, you must immediately stop using it.
Part 2 of 2: Taking Glutamine in Specific Situations
Step 1. Take glutamine to heal wounds
Supplements are often taken to treat certain stressful states of an injury. Cortisol, which is a hormone released by the body when under stress from injuries, burns and infections, causes a decrease in glutamine. Some research has found that this supplement helps the immune system which, in turn, fights the negative effects of wounds.
Glutamine also helps reduce infections. Its ability to trigger the recovery of muscle strength makes it particularly valuable for burn victims or patients undergoing surgery
Step 2. Take glutamine if you are a bodybuilder
This supplement is very popular with bodybuilding enthusiasts because, during weight training, the body experiences stress and fatigue, just like when you get injured. For this reason it is believed that glutamine is able to recharge and regenerate muscle strength when the body is overloaded with strenuous exercises.
Although it is a very common practice, there is no conclusive evidence to support the effectiveness of this amino acid in the practice of bodybuilding
Step 3. Restore glutamine levels if they have dropped due to cancer
Cancer patients often lack this amino acid; for this reason, research is underway to understand how supplements can help these sufferers. Glutamine is currently given to malnourished people who are undergoing chemotherapy and to patients who have received a bone marrow transplant.
Some studies seem to show some efficacy in cases of stomatitis, an inflammation of the oral mucosa, and diarrhea, both associated with chemotherapy
Step 4. Use it to cure other problems
There are some other conditions that seem to respond well to glutamine treatment. For example, patients suffering from chronic inflammatory bowel disease (IBD), including ulcerative colitis and Crohn's disease, benefit from taking this supplement. This is because glutamine plays a fundamental role in protecting the mucous membranes that line the gastrointestinal tract. Take one 5g tablet by mouth six times a day for up to 16 weeks. In this case, the duration of the therapy has a limited time, because the dosage is higher than normal.
- Although there is some evidence that glutamine helps with diarrhea and inflammation of the mucous membranes of the mouth, studies are still not conclusive regarding gastrointestinal diseases such as Crohn's.
- This amino acid is also useful for HIV-positive patients or patients with full-blown AIDS. There are some studies confirming that glutamine, in conjunction with other supplements, can help you regain some weight and muscle mass. This aspect is very important for HIV / AIDS patients, because this disease is often accompanied by severe wasting. It also allows for better absorption of nutrients, which is another problem with this disease.
