The dietary supplement glutamine - a specific amino acid

In this article we want to try to clarify what exactly glutamine is whether the supplement for endurance athletes and fitness is appropriate or not and whether it is in his daily food intake should integrate and what alternatives exist Glutaminsupplementation in natural food area.

What are amino acids?

Glutamine is an amino acid.
Amino acids are the third important group of substances besides carbohydrates and lipids (fats).
Combine two amino acids, so there is a peptide, it will be something more, is from a peptide Oligopeptid, then a polypeptide and, finally, a protein. The word protein comes from the Greek way, and derives from the word "proteos" which means "first" or "principal" means. Our body takes, but only individual amino acids, which is why the proteins already within our stomach be denatured (which means "unfolded" - namely the proteins are normally seen as a "ball" - and by the low pH of our stomach acid to a " Strang "pulled apart). Only then can the specific attack stomach enzymes (eg peptidases) and the protein in its individual, absorbable amino acids decompose. These will then return to the body's own proteins assembled and then meet in the metabolism eg as a contractile element (ie as Best Micro shares of the muscle) or as enzymes (which help the metabolism in motion to bring or maintain) or in the skin as a protective layer, its function. What amino acids but now actually differs from the carbohydrate, its nitrogen group. Nothing else!

How does glutamine work?

This is important if you want to understand how glutamine works. Because the amino acid glutamine with the highest concentration in the blood and is regarded as universal Stickstoffdonator (means "nitrogen donor"). Glutamine, a total of two entire groups bound nitrogen. Is there one that says glutamate, there are both from the glutamate to an alpha-keto acids (alpha-Ketoglutarat). Ketosäuren have no nitrogen group (s) more, so do not count on the amino acids. Consider our metabolism, we will find that such Ketosäuren but many are produced. For example, "sugar (glucose) in the sugar division" (glycolysis) in pyruvate - this is just the end product of this pathway - be transferred, then with the help of the vitamin biotin its carbon structure to "prolong" (chemical: it is carboxylic) . It would be a product out the oxaloacetic states (this would be either in the liver or in Citratcyclus arise [in the latter is incidentally as a "starter"]). This is now a oxaloacetic Ketosäuren, with the help of the lightly Glutamin now an amino acid could be transferred, namely the aspartate. We need that again, for example, creatine - or - if nitrogen will be dismantled - to produce urea. This game could be with many other links also through our body.

Amino acid from carbohydrate
I hope it has followed up here: From a carbohydrate was in fact just an amino acid made - just so! All amino acids except valine, leucine, isoleucine, phenylalanine, tryptophan, lysine, methionine and threonine (which are the so-called "essential" amino acids), the body itself, eg from carbohydrates produce enough nitrogen if he has available. The amino acids are essential for our body too complicated for them to "build". This job take over plants or microorganisms, such as Bacteria. For all others, he needs only enough nitrogen. And this is the glutamine with two groups, such as nitrogen created.
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Occurrences

Glutamine is very much in containing soy protein, are also good raw or smoked meat or dairy products. Here lies curd before yogurt and milk. Even tomatoes, fish and cereal products contain a lot of L-glutamine.

Other functions of glutamine

In the muscle cell causes glutamine a water storage and thus increases the burden on cell volume. Now it acts like creatine (the water retention is also strong), because the body (possibly) this magnification or storage as anabolic signal evaluates. Through its nitrogen-giving properties has also glutamine antikatabol yet, as it so easily when needed nitrogen in due course, or by devastated cells bind again. Therefore, it seems plausible that glutamine during intensive training sessions increasingly is consumed while the regeneration can accelerate. Strength training is tough destroyed - on a microscopic level - a lot of our muscle contractile elements. For endurance burdens as a marathon or a triathlon attracts the body even approached amino acids for energy. Who here enough glutamine in the blood has simplified the body to repair the damaged muscle material.

Nevertheless, it should be noted that approximately 10g pure glutamine recorded only about 2g also arrive at the muscles (best recorded glutamine Incidentally, if you are long under the tongue leaves). The rest remains in the liver or intestines and will depend on the development of the immune system uses. So here it would be better to Bcaas (these are the amino acid valine, leucine and isoleucine) to supplementieren from which glutamine can be synthesized endogenously. Bcaas also be faster and better absorbed than glutamine itself and thus help ensure a high level, but especially in the relatively stable Glutaminlevel ensure blood.

Conclusion: For those who endurance sports, worth L-glutamine for two reasons: First, it builds on the immune system (because the Darmzotten use it directly, and so have enough energy, away invaders). And secondly it does not make much, if anything glutamine in the gut hangs because of the tough endurance body burdens at each institution effectively "serve" can. In Bodybuilding sector, the Bcaas a better, faster because the blood supplement available. Moreover, as mentioned above, the important glutamine directly from the Bcaas produced. At the same time, but you still important branched amino acids in the blood, which - as a special gimmick - even our serotonin levels low. This would give us during the training task force of the sentence. Here is our tip: If you did before, you a reasonable protein preparation to perform, you must necessarily be on the BCAA content ensured. He is a good measure of the quality of the product. (rm)

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Source: Translated from german