Glutamine is an amino acid that plays a crucial role in various metabolic processes in the body. It is considered a non-essential amino acid since the body can produce it on its own. However, in certain situations, such as during times of stress or illness, the body's demand for glutamine increases, and it becomes essential. Glutamine is one of the most abundant amino acids in the body, accounting for almost 60% of the free amino acid pool in skeletal muscle tissue.
Glutamine is involved in various metabolic processes, including protein synthesis, energy production, and the regulation of acid-base balance in the body. It also serves as a primary fuel source for immune cells and helps maintain the integrity of the intestinal lining. Additionally, glutamine is essential for maintaining the health of the liver and kidneys and is involved in the synthesis of neurotransmitters.
Glutamine is found in many high-protein foods, such as meat, fish, poultry, dairy products, and legumes. It is also found in some plant-based sources, such as spinach, parsley, and cabbage. However, dietary sources of glutamine are often not enough to meet the body's demands, especially during times of stress or illness.
The daily requirements for glutamine vary depending on age, sex, weight, and activity level. The average adult requires approximately 5-10 grams of glutamine per day, while athletes and people undergoing intense physical activity may require up to 20 grams per day.
Glutamine deficiency is rare, as the body can produce it on its own. However, during times of stress or illness, such as after surgery, trauma, or severe infections, the body's demand for glutamine increases, and it may become deficient. Symptoms of glutamine deficiency include muscle wasting, fatigue, and immune system dysfunction.
It is possible to get too much glutamine, although it is relatively rare. Excessive glutamine intake can cause an imbalance in the body's amino acid levels, leading to a decrease in other essential amino acids. Additionally, high doses of glutamine can cause digestive issues, such as nausea, diarrhea, and abdominal pain.
For most people, getting enough glutamine from a healthy, balanced diet is sufficient. However, athletes and people undergoing intense physical activity may benefit from glutamine supplementation to help meet their increased demands. Additionally, people with certain medical conditions, such as severe burns or inflammatory bowel disease, may benefit from glutamine supplementation.
Glutamine is the most abundant amino acid in the human body.
Glutamine is essential for the growth and function of immune cells.
Glutamine is involved in the synthesis of glutathione, a powerful antioxidant that helps protect against oxidative stress.
Glutamine supplementation may help reduce muscle soreness and improve muscle recovery after exercise.
Glutamine is commonly used as a supplement in the bodybuilding and fitness communities to help increase muscle mass and strength.
This list shows food that are top sources of Glutamine and the quantity of Glutamine in 100g of food