Glutamine is a nonessential amino acid and accounts for 2 /3 of the amino acids present in the muscle . The majority of the glutamine in the blood stream is produced by the muscles and some organs , such as the liver.
Many of the other amino acids , particularly BCAAs , they serve as precursors.
Studies have shown that increased muscle hydration it can affect growth , the higher the moisture , the higher the rate of protein synthesis ( for this reason it is recommended to drink plenty of water). Logic of the decrease in the volume of the cell is strongly catabolic . Glutamine is able to increase their muscle hydration.
The depletion of this amino acid following a strange course consists of 2 phases:
The first is that the decrease in blood glutamine and occurs near the beginning of the workout. To compensate for the deficit, the muscles begin to synthesize new glutamine from other amino acids , such as BCAAs and this leads , inevitably , the exhaustion of the latter. Eventually, the newly synthesized glutamine passes into the bloodstream , causing a shortage muscle . All this brings the body into a state of catabolism , due to a decrease of glutamine and amino acids that are served for resynthesis.
A deficiency of glutamine , as mentioned earlier , leads to a reduction of protein synthesis which is accentuated in the hours after a workout; since even overnight fasting causes a loss of glutamine , the two processes are combined and increase the catabolism. No need to say that if you train when glutamine reserves are still low you go to the meeting overtraining .
WHY ‘ THE GLUTAMINE IS DESTROYED DURING EXERCISE ?
The consumption of glutamine during exercise is remarkable because :
1 . The intense training causes an increase in cortisol, which is a substance that induces greater wastage , degrading it .
2 . The training increases the consumption of carbohydrates in the body, so it is very likely to come down both the levels of insulin in blood sugar. This prompts the use of other substances , outside of carbohydrates , as an energy source ; therefore , both liver and kidneys captan amino acids , mainly alanine and glutamine , to have energy .
3 . Another function is to maintain the balance of glutamine ACID -BASE.
While we train with weights, your muscles produce lactic acid , which passes into the bloodstream and acidified . The increase in lactic acid induces a decrease in the pH ( the pH is the measurement scale for the concentration of hydrogen ions. A pH below 7 indicates an acidic , a pH above 7 indicates a basic environment ).
In this situation the consumption renal glutamine can be huge , which indirectly raises the percentage of bicarbonate. After the newly synthesized bicarbonate has reached the blood, serves as a buffer by binding to the acid part of the blood to make it a neutral pH and restore the acid-base balance.
4 . Glutamine is an excellent fuel for the cells of the immune system.
5 . L ‘ glutamic acid produced in the brain from glucose with glutamine is the primary fuel of brain cells and also combine with ammonia , detoxifies the brain.
Glutamine alone is unstable in the presence of water, heat and pH changes (this should make us reflect on those integratoti liquids claiming to contain glutamine ) .
The most serious problem is that once ingested , most of it can not pass into the blood , or about 60-80 % is absorbed from the intestine , the rest is too little to meet the needs of our muscles .
Great is his combination with ALANINA GLYCINE + + BCAA . The first two make glutamine much more stable , while the BCAA are the precursors .
At the mere glutamine peptide is preferred that because it is much higher.
Glutamine peptide bond means that it is linked to another amino acid that makes the compound much more stable.
Studies have shown that this peptide form makes the glutamine 10 times higher than the simple form.
Also recommended is because :
1 . + Is absorbed quickly
2 . Is not used and degraded by the gut and liver just as fast as the free glutamine .
Are hired 5g. before a workout and 5 / 10g after training to have a faster recovery and to reduce the levels of cortisol.