Glance at magazines geared towards health and fitness
and several will contain articles discussing glutamine. Surf the
web for bodybuilding sites and many, if not all will have at least
one article relating to glutamine. Research alternative methods
to ease the side effects of chemotherapy, and yes, once again, glutamine
will be named. Looking for a way to feel centered and calm? You
guessed it, recent research is hinting at the ability of glutamine
to alter mood.
Glutamine for general health and fitness, as a bodybuilding supplement,
to reduce the ravages caused by chemotherapy and a mood elevator?
Yes, glutamine is that important!
What is Glutamine?
Starting with the basics, glutamine is one of the twenty nonessential
amino acids. Nonessential does not mean that glutamine is not important,
but rather the body can produce this substance itself. Sixty percent
of our glutamine is found in the skeletal muscle, with the remainder
residing in the lung, liver, brain and stomach tissue. More than sixty
percent of our free amino acids come in the form of glutamine, and
under normal conditions, our body is able to produce more than enough
to handle the load. But, during times of stress, glutamine reserves
are depleted and need to be replenished through supplementation.
What kinds of stress cause glutamine depletion?
Research is showing that glutamine depletion caused by stress can
be activated by something as minor as a common cold and the level
of depletion increases with the severity of the disease. Patients
undergoing surgery, burn victims, those suffering acute trauma, as
well as HIV and cancer patients will all find their glutamine levels
severely depleted by their condition. The important thing, as fitness
enthusiasts, is to remember that stress related glutamine depletion
does not only occur with illness, but also occurs due to stress caused
by exercise.
Glutamine and its role in bodybuilding and exercise.
Intensive exercise will disrupt immune function, increase lactic acid
and ammonium levels. High levels of ammonia can effect muscle function.
Within the first five minutes of exercise glutamine levels will rise
and catabolic hormones are released. But the bad news for exercisers
doesn't stop there, because even at the conclusion of the exercise
session the muscles will continue to release glutamine, causing a
severe depletion situation. And the harder you train, the higher the
rates of depletion.
Why does glutamine depletion happen so quickly? Because glutamine
increases the hydration state of the muscle cells. Hydration of the
muscle cells can change rapidly, and once the cells are dehydrated
they enter a catabolic state. During times of catabolic stress research
has shown that glutamine levels can drop by as much as 50%.
Overtraining will result in less gains, but also higher disease rates,
infections and a poor immune system, due to the heavy demands placed
on the energy reserves of the body. Higher levels of training result
in higher stress demands on the body, which lead to a reduction in
plasma glutamine levels.
Too little glutamine results in muscle loss.
Catabolic states, muscle loss, depletion, cell dehydration and muscle
atrophy are phrases that weaken the knees of even the most seasoned
of weightlifters or bodybuilders. How can one little supplement that
is produced in abundance by the body be responsible for so many concerns?
According to Ronald Klatz, MD, President of the Academy of Anti-Aging
Medicine in Chicago, "Glutamine promotes the assimilation of
nutrients, regulates protein synthesis, stimulates growth-hormone
production and enhances the immune system."
Weightlifters and bodybuilders need to realize that glutamine is critical
for muscle building because it is a nitrogen donor, meaning that it
moves the nitrogen around in the body to where it is needed. Anyone
that pushes the iron understands that a positive nitrogen balance
is a necessary criteria in the effort to gain muscle mass.
Entering the Krebs cycle as a non-carbohydrate source of energy, glutamine
converts to glutamate and produces ATP, which is an energy molecule.
With adequate amounts of glutamine in the body through diet and/or
supplementation, little or no muscle is broken down to provide glucose.
And remember, too little glutamine results in muscle atrophy.
How much glutamine is needed?
The typical American diet provides 3.5 to 7 grams of glutamine daily
which is found in animal and plant proteins. Many people are choosing
to supplement daily due to the long and growing list of benefits.
Research shows levels of supplementation from 2 to 40 grams daily.
Two to three grams have been found to help symptoms of queasiness.
This two to three gram dosage used post workout builds protein, repairs
and builds muscle, and can induce levels of growth hormone found in
the body.
High levels of glutamine supplementation have been used in hospital
settings with doses of 20 grams per day to treat colitis, Crohn's
disease and diarrhea. 40 grams per day of glutamine are used with
HIV, cancer patients undergoing chemotherapy and burn victims.
Today, hospitals are beginning to study the effects of glutamine on
reducing the number of days required for a hospital stay and are showing
their confidence in the safety of glutamine by supplementing the nutritional
needs of low, birth-weight babies with glutamine.
Can everyone take glutamine?
Current research shows that diabetics should use caution when supplementing
with glutamine because they metabolize glutamine abnormally. Also,
supplementation with cancer patients is controversial because of the
reaction of glutamine on rapidly dividing cells, which is characteristic
of a tumor. But the latest research shows that glutamine prolongs
survival of cancer patients by slowing down catabolic wasting and
helps the depleted immune system.
As with all supplements, you should consult your physician before
taking glutamine.
Additional benefits of supplementing with glutamine.
As the chief source of energy for the intestines, glutamine aids in
diseases that affect the lining of the intestines. In addition, it
can reverse some of the intestinal damage caused by non-steroidal
anti-inflammatories, such as ibuprofen. And in its capacity to protect
the brain from ammonia toxicity, glutamine is being researched with
regard to its positive effects on neurodegenerative diseases. As an
energy provider to the brain, glutamine is a mood elevator, improves
mental performance and helps with long and short-term memory.
Glutamine research continues to produce additional benefits of this
supplement on a daily basis. With the apparent lack of side effects,
it is a supplement that all in the fitness industry should give serious
consideration to.
Diane Fields, is an ISSA Certified Fitness Trainer and weight loss
consultant, currently completing a certification in Performance
Nutrition. Through training babyboomer aged clients, Ms. Fields
created Legendary Fitness, LLC to meet the special exercise and
nutritional needs of this generation. Coming soon, www.legendaryfitness.com.
Additional articles written by Diane Fields may be viewed at www.protraineronline.com,
www.getbig.com, www.bodybuilding.com, www.atozfitness.com and www.dolfzine.com.
For additional information, questions or comments, contact Diane
via email at fitnessgirl56@yahoo.com.
References
1. Bowtell, J. L., K. Gelly, M. L. Jackman,
A. Patel, M. Simeoni, and M. J. Rennie. Effect of oral glutamine
on whole body carbohydrate storage during recovery from exhaustive
exercise. Journal of Applied Physiology. Vol. 86, Issue 6, 1770-1777,
June 1999.
2. Galassetti, P., F. Gibbons, K. Hamilton, D. Brooks Lacy, A. Cherrington,
and D. Wasserman. Enhanced muscle glucose uptake facilitates nitrogen
efflux from exercised muscle. Journal of Applied Physiology. Vol.
84, Issue 6, 1952-1959, June 1998.
3. Kuhn, K., K. Schuhmann, P. Stehle, D. Darmaun, P. Furst. Determination
of glutamine in muscle protein facilitates accurate assessment of
proteolysis and de novo synthesis--derived endogenous glutamine
production. American Journal of Clinical Nutrition, Vol. 70, No.
4, 484-489, October 1999.
4. Welbourne, T. C. Increased plasma bicarbonate and growth hormone
after an oral glutamine load. American Journal of Clinical Nutrition,
Vol. 61, 1058-1061, 1995.
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