Why Glutamine Is Vital - And Not Just For Athletes
Glutamine is one of the amino acids which are described as"non-essential", but this should not in any way be taken asimplying that it is unimportant. In this context the term"non-essential" simply means that the amino acid inquestion can be synthesised within the body and thereforeneed not necessarily be obtained from food sources. Alongwith the other twenty or so amino acids which have beenidentified, glutamine is required for the formation of thethousands of proteins which are vital to the health of thebody.
The enzymes which govern the body's countlessbiochemical reactions are largely formed from protein, asare the antibodies that fight disease. Skin, hair andnails are also made of proteins, as is the collagen whichbinds the body's cells together and, of course, the muscles.
Considerable quantities of glutamine are required by thebody for it to play its part in maintaining the health ofall these structures and compounds. But glutamine also has a number of important, more specific, functions includingthe maintenance of normal blood sugar and energy levels,the transmission of messages between brain cells and as ananti-depressant.
Glutamine is also involved in theproduction of essential genetic material within rapidlyreproducing cells such as red blood cells, those in theimmune system and those lining the intestines.
Although it is normally manufactured in the body insufficient quantities to maintain health, levels ofglutamine can become depleted following illness, injury, oreven particularly intense or prolonged exercise.
Ordinarily, individual amino acids are released into thebody by the breaking down of dietary protein obtained fromfood during the process of digestion. But unfortunatelyglutamine in food is made inactive by cooking, so that thebest dietary sources - eggs, meat and chicken areeffectively ruled out on grounds of both safety andpalatability.
Grains and fruits in the diet may provide asmall amount of dietary glutamine, but probably not insufficient quantities to derive much benefit.
Fortunately, however, there is some evidence that takingindividual amino acids directly, in the form of dietarysupplements, may be beneficial in some circumstances.
And in the case of glutamine these benefits areconsiderable. Some nutritionists and alternativepractitioners believe that glutamine supplements may helpbuild muscle while reducing body fat and boosting levels ofgrowth hormone, which otherwise decline inexorably as thebody ages.
Not surprisingly, these possibilities havearoused great interest amongst the athletic (particularlybodybuilding) communities, and those looking for ways toslow down the ageing process.
But more important, perhaps, is the effect of glutamine onthe immune system. A number of studies have shown thatboth intensive exercise and endurance events may reduceblood glutamine levels by up to 50% and also have a markedeffect on the balance of the immune system. While theapparent link between these effects is not definitivelyestablished, it is known that intensely training athletesare more prone to infections than the general population,and research has suggested that glutamine supplementationat the level of 5mg a day may help significantly inreducing colds and other low level but debilitatinginfections.
Put simply, it is sometimes said thatglutamine can best be understood as the energy source whichfuels the immune system, and that the harder the immunesystem is being asked to work the more glutamine it willrequire. Some practitioners therefore recommend as much as20 or even 40 g a day when recovering from serious illness,wounds or surgery.
However, supplements of glutamine are more usually taken indoses of between 500 and 2,000 mg (0.5g -2g) a day;although some athletes have been known to take as much as3,000 mg following particularly intensive workouts as thereis evidence that this may help replenish depleted suppliesof glycogen, the muscles' principal energy source.Weightlifters, bodybuilders and other strength and powerathletes looking for rapid gains in muscle mass may findthis effect of glutamine particularly beneficial inspeeding recovery between workouts and maintaining trainingintensity.
Single amino acid supplementation should not be continuedindefinitely, however, because of the risk of creatingimbalances, and glutamine supplementation, in particular,should be avoided by diabetics and those suffering fromkidney problems.
Moreover, it should be stressed asalways that the body functions holistically, and aminoacids are no different from any other supplements in thatthey will function best in the presence of adequate amountsof all the nutrients needed by the body.
So if taking glutamine supplements, you should make surethat you also obtain plenty of high quality protein fromyour diet, as well as a good supply of the full range ofessential vitamins and minerals.
Steve Smith is a freelance copywriter specialising indirect marketing and with a particular interest in healthproducts. Find out more athttp://www.sisyphuspublicationsonline.com/LiquidNutrition/Information.htm
The enzymes which govern the body's countlessbiochemical reactions are largely formed from protein, asare the antibodies that fight disease. Skin, hair andnails are also made of proteins, as is the collagen whichbinds the body's cells together and, of course, the muscles.
Considerable quantities of glutamine are required by thebody for it to play its part in maintaining the health ofall these structures and compounds. But glutamine also has a number of important, more specific, functions includingthe maintenance of normal blood sugar and energy levels,the transmission of messages between brain cells and as ananti-depressant.
Glutamine is also involved in theproduction of essential genetic material within rapidlyreproducing cells such as red blood cells, those in theimmune system and those lining the intestines.
Although it is normally manufactured in the body insufficient quantities to maintain health, levels ofglutamine can become depleted following illness, injury, oreven particularly intense or prolonged exercise.
Ordinarily, individual amino acids are released into thebody by the breaking down of dietary protein obtained fromfood during the process of digestion. But unfortunatelyglutamine in food is made inactive by cooking, so that thebest dietary sources - eggs, meat and chicken areeffectively ruled out on grounds of both safety andpalatability.
Grains and fruits in the diet may provide asmall amount of dietary glutamine, but probably not insufficient quantities to derive much benefit.
Fortunately, however, there is some evidence that takingindividual amino acids directly, in the form of dietarysupplements, may be beneficial in some circumstances.
And in the case of glutamine these benefits areconsiderable. Some nutritionists and alternativepractitioners believe that glutamine supplements may helpbuild muscle while reducing body fat and boosting levels ofgrowth hormone, which otherwise decline inexorably as thebody ages.
Not surprisingly, these possibilities havearoused great interest amongst the athletic (particularlybodybuilding) communities, and those looking for ways toslow down the ageing process.
But more important, perhaps, is the effect of glutamine onthe immune system. A number of studies have shown thatboth intensive exercise and endurance events may reduceblood glutamine levels by up to 50% and also have a markedeffect on the balance of the immune system. While theapparent link between these effects is not definitivelyestablished, it is known that intensely training athletesare more prone to infections than the general population,and research has suggested that glutamine supplementationat the level of 5mg a day may help significantly inreducing colds and other low level but debilitatinginfections.
Put simply, it is sometimes said thatglutamine can best be understood as the energy source whichfuels the immune system, and that the harder the immunesystem is being asked to work the more glutamine it willrequire. Some practitioners therefore recommend as much as20 or even 40 g a day when recovering from serious illness,wounds or surgery.
However, supplements of glutamine are more usually taken indoses of between 500 and 2,000 mg (0.5g -2g) a day;although some athletes have been known to take as much as3,000 mg following particularly intensive workouts as thereis evidence that this may help replenish depleted suppliesof glycogen, the muscles' principal energy source.Weightlifters, bodybuilders and other strength and powerathletes looking for rapid gains in muscle mass may findthis effect of glutamine particularly beneficial inspeeding recovery between workouts and maintaining trainingintensity.
Single amino acid supplementation should not be continuedindefinitely, however, because of the risk of creatingimbalances, and glutamine supplementation, in particular,should be avoided by diabetics and those suffering fromkidney problems.
Moreover, it should be stressed asalways that the body functions holistically, and aminoacids are no different from any other supplements in thatthey will function best in the presence of adequate amountsof all the nutrients needed by the body.
So if taking glutamine supplements, you should make surethat you also obtain plenty of high quality protein fromyour diet, as well as a good supply of the full range ofessential vitamins and minerals.
Steve Smith is a freelance copywriter specialising indirect marketing and with a particular interest in healthproducts. Find out more athttp://www.sisyphuspublicationsonline.com/LiquidNutrition/Information.htm
posted by Peter Smith at 12:27 PM
