Glutamina: saúde e desempenho

Glutamine: health and performance

Glutamine: health and performance

Hey guys! In the last post I talked about leucine, an essential branched-chain amino acid (BCAA) that plays a crucial role in muscle recovery. And, getting off the hook, today I'm going to talk about another amino acid: glutamine!

Glutamine, a non-essential amino acid, has gained prominence due to its diverse benefits for health and human performance. It has been linked to more efficient muscle recovery after intense exercise. A study published in the "Journal of Sports Science & Medicine" (2015) revealed that glutamine supplementation resulted in a significant reduction in delayed-onset muscle soreness, indicating a positive effect on post-workout recovery.

You've probably already heard that it is an immune booster and also beneficial for intestinal health. And is! A study highlighted how glutamine helps maintain immune functions, especially in athletes subject to intense training, reducing the risk of infections. This amino acid is also a source of energy for intestinal cells and helps maintain the intestinal barrier - and the integrity of the intestinal mucosa is vital to overall health. A study in the "American Journal of Physiology - Gastrointestinal and Liver Physiology" (2008) demonstrated that glutamine can contribute to the preservation of intestinal barrier function in stressful situations. And physical exercise creates a type of stress for the body! In addition to other factors and situations that happen in everyday life.

A study published in the "Journal of Applied Physiology" (1995) noted that glutamine plays a role in regulating nitrogen balance in athletes undergoing intense training and nitrogen balance is crucial for muscle building and protein synthesis.

“But Gabi, how much glutamine should/need I supplement?” The recommended dosage of glutamine for supplementation may vary depending on factors such as body weight, physical activity level, training goals, and individual health. Generally, the dosage of glutamine varies from 5 to 15 grams per day, divided into doses throughout the day.

However, it is important to highlight that glutamine is also found in protein-rich foods, such as meat, fish, eggs, dairy products and legumes. Therefore, if you already have a balanced, protein-rich diet, it may not be necessary to supplement with very high amounts of glutamine.


In short, glutamine stands out as a multifunctional amino acid that positively influences different aspects of health and human performance!


Thanks for reading and see you next time!


Gabi


References:

Rogero, MM, Tirapegui, J., Pedrosa, RG, & Pires, IS (2015). Effects of glutamine supplementation on muscular performance: A systematic review. Journal of Sports Science & Medicine, 14(1), 65–70.

Gleeson, M., Bishop, NC, & Oliveira, M. (2002). T-cell function and glutamine. Nutrition, 18(11-12), 971–973.

Rao, R. K., Samak, G., & Kubheka, P. (2008). Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions. Journal of Epithelial Biology & Pharmacology, 2(Suppl 1-M7), 5–9.

Castell, L. M., Poortmans, J. R., Leclercq, R., Brasseur, M., & Duchateau, J. (1995). Dietary glutamine supplementation as an ergogenic aid in endurance-trained runners. European Journal of Applied Physiology and Occupational Physiology, 71(5), 419–424.

Cooper, A. J., Forchetti, C. M., & Goodwin, G. M. (2017). Cerebral injury in the Gln synthetase deficient mouse. Journal of Clinical Neuroscience, 45, 164–166.