Just For Athletes

Just For Athletes
Word Count: 789
Author: Steve Smith
Category: Health & Fitness
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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 as
implying that it is unimportant. In this context the term
"non-essential" simply means that the amino acid in
question can be synthesised within the body and therefore
need not necessarily be obtained from food sources. Along
with the other twenty or so amino acids which have been
identified, glutamine is required for the formation of the
thousands of proteins which are vital to the health of the
body. The enzymes which govern the body's countless
biochemical reactions are largely formed from protein, as
are the antibodies that fight disease. Skin, hair and
nails are also made of proteins, as is the collagen which
binds the body's cells together and, of course, the muscles.

Considerable quantities of glutamine are required by the
body for it to play its part in maintaining the health of
all these structures and compounds. But glutamine also has
a number of important, more specific, functions including
the maintenance of normal blood sugar and energy levels,
the transmission of messages between brain cells and as an
anti-depressant. Glutamine is also involved in the
production of essential genetic material within rapidly
reproducing cells such as red blood cells, those in the
immune system and those lining the intestines.

Although it is normally manufactured in the body in
sufficient quantities to maintain health, levels of
glutamine can become depleted following illness, injury, or
even particularly intense or prolonged exercise.
Ordinarily, individual amino acids are released into the
body by the breaking down of dietary protein obtained from
food during the process of digestion. But unfortunately
glutamine in food is made inactive by cooking, so that the
best dietary sources - eggs, meat and chicken are
effectively ruled out on grounds of both safety and
palatability. Grains and fruits in the diet may provide a
small amount of dietary glutamine, but probably not in
sufficient quantities to derive much benefit.

Fortunately, however, there is some evidence that taking
individual amino acids directly, in the form of dietary
supplements, may be beneficial in some circumstances.

And in the case of glutamine these benefits are
considerable. Some nutritionists and alternative
practitioners believe that glutamine supplements may help
build muscle while reducing body fat and boosting levels of
growth hormone, which otherwise decline inexorably as the
body ages. Not surprisingly, these possibilities have
aroused great interest amongst the athletic (particularly
bodybuilding) communities, and those looking for ways to
slow down the ageing process.

But more important, perhaps, is the effect of glutamine on
the immune system. A number of studies have shown that
both intensive exercise and endurance events may reduce
blood glutamine levels by up to 50% and also have a marked
effect on the balance of the immune system. While the
apparent link between these effects is not definitively
established, it is known that intensely training athletes
are more prone to infections than the general population,
and research has suggested that glutamine supplementation
at the level of 5mg a day may help significantly in
reducing colds and other low level but debilitating
infections. Put simply, it is sometimes said that
glutamine can best be understood as the energy source which
fuels the immune system, and that the harder the immune
system is being asked to work the more glutamine it will
require. Some practitioners therefore recommend as much as
20 or even 40 g a day when recovering from serious illness,
wounds or surgery.

However, supplements of glutamine are more usually taken in
doses of between 500 and 2,000 mg (0.5g -2g) a day;
although some athletes have been known to take as much as
3,000 mg following particularly intensive workouts as there
is evidence that this may help replenish depleted supplies
of glycogen, the muscles' principal energy source.
Weightlifters, bodybuilders and other strength and power
athletes looking for rapid gains in muscle mass may find
this effect of glutamine particularly beneficial in
speeding recovery between workouts and maintaining training
intensity.

Single amino acid supplementation should not be continued
indefinitely, however, because of the risk of creating
imbalances, and glutamine supplementation, in particular,
should be avoided by diabetics and those suffering from
kidney problems. Moreover, it should be stressed as
always that the body functions holistically, and amino
acids are no different from any other supplements in that
they will function best in the presence of adequate amounts
of all the nutrients needed by the body.

So if taking glutamine supplements, you should make sure
that you also obtain plenty of high quality protein from
your diet, as well as a good supply of the full range of
essential vitamins and minerals.

----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm