Glutamine: Does muscle recovery really improve?

1. What is glutamine?

Glutamine is a non -essential amino acid that the body can produce naturally. It is found in the muscles, blood and other tissues, and plays a fundamental role in protein synthesis, immune function and intestinal health.

2. Benefits of glutamine in sport

• Improves muscle recovery: It helps reduce muscle damage and fatigue after intense training.

• Reinforces the immune system: Prevents defenses, something common in high performance athletes.

• FAVORS PROTEIN SYNTHESIS: It contributes to muscle growth and repair.

• Help in intestinal health: It is key to the integrity of the intestinal mucosa, especially in periods of physical stress.

3. How much glutamine is recommended?

The amount of glutamine to supplement depends on the level of training and individual needs:

• Usual dose: Between5-10 g per day, distributed in several shots.

• Optimal: It can be taken before or after training and before sleeping to improve recovery.

4. Is supplementation with glutamine really necessary?

While glutamine is important, most people get enough through food, since it is found in foods such as meat, fish, eggs and dairy. However, your supplementation can be beneficial in situations of intense stress, high demand training or when there is a deficiency.

5. Conclusion

Glutamine can be a useful supplement to improve recovery and reinforce the immune system in athletes under intense training. However, its effectiveness varies according to the person and the diet. Before incorporating it into your routine, it is advisable to assess whether you really need it and consult with a health professional.