Los mejores suplementos de glutamina

The best glutamine supplements

The essentials in sports nutrition for bodybuilding and fitness include the best glutamine supplements, but why? Because intense training may make you require more of this amino acid than you can naturally produce. Taking one of the best glutamine supplements is an “exact” solution, not only for protein synthesis or replenishing the glycogen you have used. Remember that, over time, both science and the experience of thousands of athletes have shown that this fabulous amino acid can reduce fatigue through its buffering effect and also stimulate the immune system.

What is glutamine?

Glutamine is an amino acid responsible for protein synthesis, a crucial process for supporting and protecting your vital organs, as well as transporting substances in the blood to help repair your muscles and even combat harmful viruses. It is a semi-essential amino acid that accounts for 60% of the body's amino acids, found primarily in the muscles, where it is most extensively broken down during stressful situations such as an intense training session or competition. Although your body produces it after vigorous physical activity, “it requires it in excess”; therefore, you should eat more foods that contain it, combined with a good supplement that is effective and safe at the recommended dosages. There are two forms of glutamine: D-glutamine and L-glutamine, which are found in foods such as:

  • Chicken, fish, and beef.
  • Dairy products.
  • Vegetables: spinach, cabbage, carrots, kale, parsley, and beetroot.
  • Grains such as wheat.

Why do you need glutamine?

When training hard or competing, your body uses its energy reserves to continue performing that activity, consuming the glutamine stores used for muscle repair and growth, as well as preventing muscle damage after training. Its properties are well established [1] and, therefore, whether a natural athlete or not, you should take it into account:

  • The mind-muscle connection improves because when glutamine is converted into glutamic acid, the process protects brain cells from the effects of ammonia.
  • In the same scenario, gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits nerve impulses, increases, maintaining calmness (against anxiety) and mental well-being, allowing you to train better and sleep better.
  • It produces this effective buffering effect by eliminating excess acid-base when taken with magnesium, for example.

Remember that any of the best glutamine supplements plays an important role in athletic immunity, gut health, and performance. It helps improve gut health, where 70% of your immune system is located, while also strengthening the intestinal lining, which acts as a barrier against pathogens, toxins, and foreign chemicals entering the bloodstream. Glutamine also acts as an energy source for immune cells, as most of them prefer it over glucose for better functioning. In this context, many studies have been conducted showing that glutamine supplementation after training, together with water or in any sports drink, produces all these effects, ultimately helping you maintain an anabolic state after training and in the following days, along with good physical and mental health.

How does it help with muscle development?

Glutamine is highly effective for muscle growth, since it is a basic component of proteins, in addition to its ability to speed up recovery after intense exercise… we have already discussed this, but let’s get to the point..

  • This is because the compound draws water and salt into the cells, keeping them hydrated and denser.
  • Since it also helps muscle cells in several ways, including through its buffering effect, it is effective at relieving muscle soreness.
  • It is also known to improve growth hormone production.

So, will you have better muscles by taking it?

  • First of all, it is directly related to protein synthesis, the process through which proteins are added to the muscles to build lean mass. Through this same system, your muscles are protected from breaking down for fuel, which is a real danger during cutting phases.
  • On the other hand, it accelerates and improves recovery processes after intense training, which make your muscles grow but also cause soreness and a limited range of motion.

So, the best glutamine supplements can make recovery faster and more efficient, helping ensure that your muscles are ready to perform the next time you go to the gym. In any case, let’s discuss each of its benefits and why it is clear that when comparing various products, their popularity is matched by their effectiveness in each of these areas.

How does it help athletes in several ways?

Glutamine benefits bodybuilders and athletes in several ways; as a supplement, it ensures adequate stores and supports muscle growth and recovery, as mentioned, but it also has other important benefits:  Promotes muscle cell volumization:

  • The best glutamine supplements help improve performance and build muscle because they hydrate the cells that are essential for repair and growth.

It is vital during illness or injury.

  • When you are stressed, ill, or injured, glutamine levels fall and, to counteract this, your body will seek the amino acid in your muscles to fill the gap; consequently, your immune system becomes compromised.
  • For this reason, glutamine is recommended for conditions or injuries such as bone marrow transplants, burns, radiation exposure, sickle cell anemia, and chemotherapy.

Strengthens the immune system:

  • It is essential for the body’s defenses because it is an important source of energy for white blood cells, other immune cells, and intestinal cells.
  • It also helps them function properly, which improves your health, shortening recovery time and reducing infections.

Promotes intestinal health

  • Glutamine’s immune-stimulating properties also help protect the health of your intestinal system, since most intestinal cells have immune functions and need it for energy.
  • It also maintains a barrier between the inside of your intestine and the rest of your body, preventing harmful bacteria from entering the bloodstream.

When should you consume glutamine?

Ideally, 0.33 mg x kg; a loading phase can even be done during very intense workouts.

  • It should be taken during the most catabolic periods, such as when fasting and throughout the day between meals, and, of course, with your BCAAs during workouts or after training, about 30 minutes afterward for efficient absorption.
  • If you train for high performance, you could even take it before bed to continue stimulating protein synthesis.

You can also take it with creatine; it depends on your weight. Start by loading with 20 g of creatine for 14 days, then reduce it to a maintenance phase, and also load with 60–80 g of glutamine daily for 5 days, then reduce it to 10 g of glutamine after training, maintaining [3]. If it is advisable to mix creatine, BCAAs, and glutamine, it should be considered that they do not interact, so they can be mixed without whey protein, which should remain outside this mixture [4].

What are the best glutamine supplements?

Glutamine is most commonly found in meat, animal products, and tofu. Therefore, athletes who follow a vegan or vegetarian diet (probably without soy) should know how to select the best glutamine supplements to support their systems. However, regardless of the type of training or goals, maintaining health through good glutamine stores depends on its quality and purity formula, found in products designed by researchers from the market’s most recognized brands. Laboratory-verified and third-party tested, manufactured according to GMP standards, or free from sugars and other additives, the best glutamine supplements are so popular that they deserve to be included in the top six developed by our experts:

  • In a beautiful 1 kg package, MM Supplements popularized its KYOWA GLUTAMINE, developed from 100% plant sources and bearing the Kyowa Quality seal of distinction.
  • On this list, we also highlight the 150 g GLUTAMINE from MM Fit line , a supplement designed for high-performance athletes that meets the highest quality standards.
  • The scientists at Optimum Nutrition hit the mark when formulating their 1 kg Glutamine Powder, an amino acid that accelerates muscle recovery, thereby optimizing growth and performance.
  • VitoBest has also done a great job launching one of its flagship products on the market. Its Glutamine Powder 5000, developed from the L-glutamine compound and designed by Ajinomoto®, has earned a place among the best.

KYOWA GLUTAMINE by MM Supplements

This product is perhaps the most popular due to its quality. Our scientists have spared no effort to add the finest guaranteed-quality raw materials, thanks to Kyowa Quality L-glutamine. Properties:

  • Has exceptionally high bioavailability.
  • Helps you achieve complete post-workout recovery.
  • Promotes muscle growth while preserving muscles under stress.

Developed in the finest facilities on the continent, pure L-glutamine is highly regarded for its quality seal. Obtained through natural fermentation, exclusively from plant sources, it is the preferred choice and one of the best glutamine supplements.

GLUTAMINE 150 g from MM Fit line

High-performance athletes seek high-quality supplements, and from this perspective, MM Fit line has designed a next-generation glutamine with the highest quality standards, maximizing athletic potential. Properties:

  • It is pharmaceutical grade, making it exceptional for protecting the immune system and other health markers such as the intestines.
  • It is very fast at replenishing glycogen levels post-workout, accelerating recovery.
  • It greatly helps improve body composition.
  • It keeps both physical and mental fatigue at bay, thanks to its buffering effect.

At a very reasonable price for everything it provides, with a high level of solubility that does not alter the flavor of any beverage, it is one of the best glutamine supplements, as rated by professionals and the most demanding athletes.

1 kg Powdered Glutamine from Optimum Nutrition

The scientists at Optimum Nutrition have left their mark of quality on a supplement specifically designed for hypertrophy, through the mechanism of glutamine, which, thanks to its properties, maximizes muscle recovery after intense physical activity. Properties:

  • Reduces DOMS, the next-day soreness.
  • It helps rebuild tissue, consequently promoting greater muscle mass.
  • It adds more nitrogen per gram, which supports metabolism while detoxifying the body.
  • Restores muscle fibers, an advantage of this ON product.
  • Delays fatigue and combats catabolism.

Optimum Nutrition powdered glutamine is an optimally formulated product that improves results and ensures increased muscle development and rapid recovery.

Vitobest 5000 Powdered Glutamine

The origins of the Japanese Ajinomoto group are expressed in an ideal vision: “Eat Well, Live Well”. Since its beginnings, it has purified food using natural processes that maximize the quality of a supplement, such as the one developed by Vitobest. Properties:

  • It works well for building muscle and burning fat, and it also dissolves well in any unflavored mixture while protecting the digestive system.
  • The recovery process is phenomenal, even surpassing the best glutamine supplements.
  • It effectively reduces fatigue and muscle soreness.
  • Consumers report feeling better, even keeping viruses and seasonal illnesses at bay (it does so by strengthening the immune system).

The processes of the Ajinomoto® patent are used solely to isolate amino acids, which are extracted through plant fermentation, a process that does not denature the glutamine and therefore optimizes its purity.

Conclusions

Glutamine acts as a donor and donates carbon and nitrogen. It helps restore energy levels by replenishing glycogen levels in the body; it is also vital for protein synthesis, preventing muscle from breaking down into glutamine in the body.

  • On the other hand, it maintains hydration levels in the body and accelerates the healing and recovery of wounds—YES, including those produced in the tissues so that the reconstruction process is more effective.
  • On the other hand, it boosts immunity (fuel for immune cells) and promotes good intestinal health.

It is definitely the most relevant amino acid because it provides a component in muscle metabolism that no other amino acid can provide. During intense training or any other physical activity, glutamine levels become extremely depleted, resulting in muscle wear or muscle injuries. By maintaining its levels, fatigue is reduced through its contribution, as well as the buffering effect it produces (in combination with other compounds), but it undoubtedly strengthens the muscles by limiting muscle wear. When training, the athlete's body creates a large number of microtears in the muscles, which then repair and grow. When this muscle is in its growth phase, it uses glutamine to build new fibers that provide muscle strength and volume. When there is not enough glutamine in the bloodstream to repair the injured muscle, the body moves glutamine from the white blood cells to the injured muscle. This is one of the reasons why bodybuilders and athletes frequently experience colds and flu. Remember that if you maintain a negative balance, you are more susceptible to muscle weakness, injuries, breakdown, muscle atrophy, and slow recovery, and you would of course develop a weak immune system. Is it effective? Well, you already know its benefits… but we nevertheless invite you to watch the following video prepared by MASmusculo.

References

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