What is Glutamine? What is it for?

Glutamine is a type of amino acid that is most abundant in our body. Although glutamine is naturally produced by the body, it can also be used as a supplement. Even though it is a non-essential amino acid, the demand for it may increase in certain situations (intense exercise, stress, injury, or illnesses). In such cases, support can be taken from food or supplements.

Glutamine exists in two forms: L-Glutamine and D-Glutamine. L-Glutamine is the form necessary for biological functions in the body. D-Glutamine, on the other hand, is found in nature but is less significant for our body.

What Does Glutamine Do?

Glutamine is one of the most abundant amino acids in our body and plays a critical role in protein synthesis. It has metabolic and physiological effects. In this article, you will find answers to questions such as What does glutamine do and What is glutamine.

Muscle Repair and Performance

Glutamine supports muscle tissue growth and performance. Additionally, glutamine helps reduce issues such as muscle fatigue, strength loss, and muscle pain experienced after intense workouts. A decrease in glutamine levels in muscles can lead to muscle fatigue.

Immune System

It serves as an energy source for immune cells. During periods of intense stress or illness, glutamine can reduce the risk of infections. Glutamine helps maintain the body's acid-base balance.

Gut Health

Glutamine supports the renewal of the intestinal wall and can reduce the risk of disease by decreasing the permeability of this wall.

Brain Functions

It supports emotional and mental health. Additionally, it may be indirectly beneficial in stress and anxiety management.

What Are the Symptoms of Glutamine Deficiency?

When the blood levels of glutamine fall below 500-800 μmol/L, glutamine deficiency symptoms may appear. Due to the significant role of glutamine in the immune system and metabolism, this situation can lead to problems such as fatigue, muscle loss, and digestive issues.

Is It Safe to Use Glutamine?

Glutamine is generally considered a healthy and safe supplement. Dosage and usage recommendations should be followed when taking glutamine supplements.

What Are the Side Effects of Glutamine?

Glutamine is generally known to be safe and has no specific known side effects. While side effects are rare at normal levels of usage, excessive doses of glutamine may cause problems in some individuals. Issues such as stomach pain, cramps, nausea, vomiting, dizziness, and allergic reactions may occur.

Who Should Not Use Glutamine?

Although glutamine is considered a safe supplement, it should not be used in certain cases. It is not recommended for those with organ transplants, cancer, pancreatic diseases, or advanced liver and kidney diseases. Always consult your doctor before use.

Why Do Athletes Use Glutamine?

Although glutamine is an amino acid produced by the body, it should be supplemented in certain situations (illness, sports...). Athletes use it to improve their athletic performance, speed up recovery processes, and support muscle repair. Since it has no food interactions and is highly absorbable, it is generally recommended to be taken on an empty stomach, though it can also be taken with food.

How Much Glutamine Should Be Taken Daily?

The dosage of glutamine supplements, available in powder and capsule forms, should be adjusted individually. Daily doses of 5-15 grams are considered safe; however, this amount may vary based on age, height, health condition, and the type and duration of exercise. Long-term use exceeding 20 grams may lead to side effects. Avoid use without consulting a doctor or dietitian.

Should Glutamine Be Taken Before or After a Workout?

For individuals who work out, glutamine is recommended either before or after exercise. It can also be taken before bedtime as it may support muscle repair throughout the night.

What Does Glutamine Do After Exercise?

After exercise, glutamine helps support the muscles and immune system, preventing muscle breakdown. Additionally, it may strengthen the immune system, reduce fatigue, and prepare the body for the next workout. Therefore, post-workout glutamine plays a significant role in performance and recovery for athletes.

Can Glutamine Be Used on Rest Days?

Since glutamine supports muscles and the immune system, it can be used on rest days. Its use is not limited to workout days only. The amount and frequency of use should be determined based on personal needs.

How Much Water Should Glutamine Be Mixed With?

One serving (5 grams) of Torq Nutrition Glutatorq should be mixed with 150-300 ml of water and consumed.

What Should Glutamine Be Mixed With?

Glutamine is preferably consumed by mixing it with water.

Can Glutamine Be Used Every Day?

Glutamine can be used daily according to personal needs and requirements. It can be used every day as long as the dosage is adhered to. Consult your doctor for dosage recommendations.

Which Foods Contain Glutamine?

Although glutamine is an amino acid produced by the body, it may need to be obtained through food. Glutamine is found in both animal and plant-based foods. Foods such as chicken, beef, eggs, fish (salmon, tuna), quinoa, spinach, broccoli, beans, lentils, tofu, nuts, and dairy products contain glutamine.

Does Glutamine Cause Hair Loss?

Glutamine is generally used for muscle recovery and immune system support. There is no scientific evidence directly linking glutamine to hair loss.

Does Glutamine Cause Weight Gain?

Glutamine is not directly a weight-gaining amino acid. It has negligible calories; however, by supporting muscle repair and growth, it may indirectly lead to an increase in muscle mass. This could result in a weight gain due to increased body mass. These effects impact weight indirectly rather than directly.

In this article, we tried to answer the questions What is glutamine and What does glutamine do. If you need more information about glutamine usage, do not forget to consult a health professional. Wishing you active and healthy days!