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1. The concept of glutamine
Under normal circumstances, there is an amino acid called glutamine in human muscles. This amino acid is synthesized by the muscle tissue protein itself through glutamine synthetase. Muscles are the "production workshop" and "storage warehouse" of glutamine. It is produced in large quantities and released when the body needs it. Glutamine is a special nutrient, its English name is L-Glutamine Granules, and its pharmaceutical product name is New Mailin. It has been used in hospitals to help restore and maintain muscle mass, and glutamine has protection against gastrointestinal mucosal damage. It has only become popular among athletes as a supplement in recent years. It has become the most important amino acid that fitness enthusiasts spend money to buy. Gln is the most abundant non-essential amino acid in the body and the most abundant in muscles. of free amino acids, which account for 60% of the total free amino acids in the human body. The remainder is found in lung, liver, brain and stomach tissue. This concentration is the bottom line to ensure the normal physiological state of muscle cells. Below this concentration, the metabolic state inside the muscle cells will change. The fasting plasma glutamine concentration is 500-750umol/L. It is a precursor for the synthesis of amino acids, proteins, nucleic acids and many other biomolecules. It plays an important regulatory role in the metabolism of liver, kidney, small intestine and skeletal muscle. It is the main carrier for transporting amino acids and nitrogen between various organs in the body. It is also The main fuel for rapidly growing cells. It can be synthesized in the human body from glutamic acid, valine, and isoleucine. Although glutamine is abundant in animal foods, it is easily destroyed during the heating process, so glutamine is basically not included in cooked meat.
2. The role of glutamine on the body:
1. Growth of muscles is mainly achieved through the following aspects:
Provides the necessary nitrogen source for the body to promote protein synthesis in muscle cells; promotes the growth and differentiation of muscle cells through cell volume expansion; stimulates the secretion of growth hormone, insulin and testosterone, keeping the body in a synthetic state.
2. Glutamine has a powerful effect.
Increase strength and improve endurance. During exercise, the body's acidic metabolites increase, acidifying body fluids. Glutamine has the potential to produce bases, which can reduce the reduction in exercise capacity or fatigue caused by acidic substances to a certain extent.
3. An important fuel for the immune system, it can enhance the function of the immune system.
Glutamine has an important immunomodulatory effect and is necessary for lymphocyte secretion, proliferation and maintenance of function. As the precursor and main energy source for nucleic acid biosynthesis, glutamine can promote the mitosis, differentiation and proliferation of lymphocytes and macrophages, increase the production of cytokines such as TNF and IL-1, and increase the mRNA synthesis of phospholipids. Providing exogenous glutamine can significantly increase the total number of lymphocytes, T lymphocytes and the ratio of CD4/CD8 in the circulation of critically ill patients, thereby enhancing the body's immune function.
4. Participate in the synthesis of glutathione (an important antioxidant).
5. The basic energy source for gastrointestinal luminal cells.
Maintaining the structure and function of the intestinal barrier: Glutamine is an essential nutrient for intestinal mucosal cell metabolism and plays a very important role in maintaining the integrity of the intestinal mucosal epithelial structure. Especially under severe stress conditions such as trauma, infection, fatigue, etc., glutamine is quickly depleted in intestinal mucosal epithelial cells. When the intestine lacks food, digestive juice and other stimuli or lacks glutamine, the intestinal mucosa atrophies, the villi become thinner, shorter or even fall off, the crypts become shallower, the intestinal mucosal permeability increases, and the intestinal immune function is impaired. Clinical practice has proven that glutamine provided by parenteral routes can effectively prevent intestinal mucosal atrophy, maintain normal intestinal mucosal weight, structure and protein content, enhance intestinal cell activity, improve intestinal immune function, reduce intestinal bacteria and Translocation of endotoxin.
6. Improve brain function.
7. Improve the body’s antioxidant capacity.
Supplementing glutamine can improve the body's antioxidant capacity by maintaining and increasing GSH reserves in tissue cells, stabilizing cell membranes and protein structures, protecting the functions of liver, lungs, intestines and other important organs and immune cells, and maintaining the kidneys, Normal function of the pancreas, gallbladder, and liver.
8. Glutamine-enhanced nutritional support can improve body metabolism, nitrogen balance, promote protein synthesis, and increase the total number of lymphocytes.
Improve body metabolism: Glutamine plays a positive role in promoting protein metabolism.
9. Glutamine can maintain intestinal permeability in patients with severe pancreatitis, reduce the occurrence of intestinal bacterial translocation, inhibit the release of inflammatory mediators, reduce the body's stress response, and shorten the length of hospitalization.
10. Timely and appropriate supplementation of glutamine can effectively prevent the decomposition of muscle protein, increase cell volume through cell hydration, and promote muscle growth.. Glutamine is also one of the few amino acids that promotes the release of growth hormone. Studies have shown that taking 2 grams of glutamine orally can increase the level of growth hormone by 4 times, increase the secretion of insulin and testosterone, thereby enhancing muscle synthesis.
Research shows that timely and appropriate supplementation of glutamate can effectively prevent the decomposition of muscle protein, increase cell volume through cell hydration, and promote muscle growth. Glutamine is also one of the few amino acids that promotes the release of growth hormone.
Other studies believe that glutamine has the effect of accumulating muscle glycogen.
11. Biochemical research, bacterial culture medium.
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3. The role of glutamine in fitness
First of all, it can be proved that glutamine is very important to the health of the body, so what role does glutamine play in fitness?
Glutamine plays a key role in muscle growth. Because it is the raw material that provides nitrogen, that is to say, it can transport nitrogen to various parts of the body that need it. Every bodybuilder knows that maintaining a positive nitrogen balance is essential for gaining muscle size. Moreover, high-intensity training can interfere with the immune system and increase lactic acid and ammonium levels in the body. High levels of ammonium can affect muscle function. at the beginning of trainingWithin five minutes, glutamine levels rise and catabolic hormones are released. This is because the muscles continue to release glutamine even after training has ended, resulting in a significant loss of glutamine. The higher the training intensity, the faster the loss. Therefore, it is very important to supplement glutamine during exercise.
When bodybuilders and athletes perform high-intensity strength training, the level of glutamine in the body can drop by 50%, and it takes several hours after exercise to return to the original level. At this time, if enough glutamine cannot be obtained through diet or self-synthesis, muscle protein will be decomposed to meet the body's demand for glutamine. This will not only affect the size of the muscle, but also reduce the body's immunity
The short-term effects of exercise on plasma glutamine levels can also be cumulative, and some individuals may remain at low levels for weeks, months, or even years. Low plasma glutamine levels (below 500 (mol/L)) caused by intense training require a long time to recover. Therefore, in the sports world, plasma glutamine levels have attracted much attention as an indicator of overtraining. Measurement of blood The glutamine content in it can be used as a monitoring and evaluation indicator for overtraining.
During exercise, the body's acidic metabolites increase, causing body fluids to acidify. Glutamine has the potential to produce bases, thereby reducing to a certain extent the reduction in exercise capacity or fatigue caused by acidic substances.
Research has found that the total amount of water in muscle cells can change the metabolic process of proteins and carbohydrates in muscle cells. Especially the synthesis and conversion of proteins. When there is sufficient water in the cells, the hydrolysis processes of proteins and carbohydrates will be inhibited. The protein synthesis process will be stimulated. Once the cells are dehydrated, the entire cells will shrink, and the metabolic state inside the muscle cells will change to a catabolic state. Glutamine plays a positive role in maintaining the stability of water in the muscles.
In summary, glutamine supplementation has many benefits for the exercising body, especially muscle cell growth and improved immune function. It is a good recovery agent after strenuous exercise. Therefore, in order for bodybuilders and competitive athletes to achieve the best training results and achieve better muscle growth, they should also supplement glutamine while consuming sufficient protein.
IV. Research on glutamine dosage
After a high-intensity training, the glutamine level in the body will drop significantly, and it usually takes 24 hours to fully return to normal levels. Because high-intensity training consumes a large amount of glutamine in the muscles, overtraining syndrome occurs. It is mainly caused by a serious shortage of glutamine, so it is particularly important to maintain glutamine reserves in muscles during training. In the past, scientists once thought that oral glutamine might break down into glutamate in the stomach, thus causing It doesn’t work. But current research shows that taking it orallyGlutamine is safe and effective, and the concentration of glutamine in the blood can be maintained at a relatively stable level. The loss of glutamine in the muscles is also reduced. It can completely provide free glutamine to the body.
The latest research has found that ingesting L-glutamine soon after bodybuilding training can immediately increase the levels of growth hormone and free testosterone in the body without additional calories, and promote rapid muscle growth.
The purpose of this study was to find out the effects of L-glutamine on the four major anabolic hormones - growth hormone, testosterone, insulin and IGF-1 (insulin-like growth factor-1). The researchers divided 20 male athletes into two groups, one group was given L-glutamine, and the other group was given a placebo. The two groups of athletes first went through a "cleanse" phase, in which they did not use any nutritional supplements, during which the hormone levels in their bodies were tracked and tested. After the hormone levels stabilized, the experiment began. The trial was conducted in a double-blind manner, and all volunteers did not know whether they were taking L-glutamine or a placebo. The researchers asked them not to eat the night before and take blood samples early the next morning as a baseline for comparison of hormone changes. Then put them through bodybuilding training.
They were given 2 grams of L-glutamine or placebo 30 minutes after training, and their blood samples were taken 1 hour, 2 hours and 4 hours after training. The results showed that compared with the baseline, one hour after training, the L-glutamine group had a greater increase in growth hormone levels, a slight increase in insulin levels, no significant increase in testosterone levels, and no change in IGF-1 levels. After 2 hours, the insulin and testosterone levels in the L-glutamine group were significantly increased, growth hormone continued to increase at the same rate, and IGF-1 remained unchanged. After 4 hours, the overall effects of L-Glutamine begin to wane. Throughout the trial, there were no significant changes in hormone levels in the placebo group (see table).
After training
1 hour
2 hours
4 hours
growth hormone
1.5
2.0
2.2
Testosterone
1.1
1.3
1.2
Insulin
1.1
1.3
1.2
IGF-1
1.0
1.0
1.0
This trial shows that taking L-glutamine after training can enhance the anabolic response in the body and promote muscle growth. This process reaches its peak at 2 hours after training and begins to weaken at 4 hours.
So, how much L-glutamine should you take each time for the best results? The researchers used 2 grams as the basic line. 12 athletes were divided into three groups, with 4 people in each group. Each group was given 2 grams, 4 grams and 8 grams of L-glutamine respectively.
30 minutes after training, the athletes are asked to pay and take blood samples as a baseline for comparison. Blood samples were taken again 2 hours after training for comparison. The results are as follows.
L-glutamine dosage
2 grams
4 grams
8 grams
growth hormone
2.0
4.0
3.6
Free Testosterone
1.2
2.0
2.0
IGF-1
1.0
1.0
1.0
It can be seen that the effect of taking the 2-gram group 2 hours after training is the same as the last test. The growth hormone level doubled 2 hours after training in the 4-gram group, and the testosterone level was significantly higher than that in the 2-gram group. The hormonal changes in the 8-gram group were similar to those in the 2-gram group, but growth hormone was reduced compared with the 4-gram group. This reduction was statistically negligible. In other words, the hormonal responses produced by 4 grams and 8 grams were similar. , the difference in effect can be attributed to too few samples (test subjects). It can be seen that taking a medium dose (about 4 grams) of L-glutamine after training has the best effect.
Eating after training plays an important role in replenishing glycogen stores and promoting recovery, but food may reduce the promoting effect of L-glutamine on anabolic hormones. If you take L-glutamine 45-60 minutes after taking it, you have nothing to worry about, so the hormone levels in your body have been increased by then
5. Other benefits of glutamine supplementation
As a major source of intestinal motility, glutamine has an auxiliary effect on diseases affecting the intestinal lining. In addition, it can reverse the damage caused to the intestines by non-steroidal anti-inflammatory drugs (such as ibuprofen). Glutamine has been shown to protect the brain against ammonia toxicity, so its effects in neurodegenerative diseases are being studied. As a source of energy for the brain, glutamine improves mood, enhances intelligence, and benefits long- and short-term memory.
Continuing research into glutamine is increasing the benefits of this supplement every day. Since it apparently has no side effects, it should be taken seriously by everyone in the fitness industry.
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