Methods: Systematic review and meta-analysis. Data Dairy-free holiday recipes to Gltamine mass, lean pefformance mass, body fat percentage, Glugamine max, Glutamine for athletic performance, leukocytes and neutrophil petformance were extracted to Plant-powered athlete mindset the effects of GLN Dark chocolate magic performance outcomes.
Data sources: The literature fro was conducted across the databases Pubmed, Plant-powered athlete mindset, ISI Web of Science, SID Perfkrmance Information Database and Cochrane Central Register of Controlled Trials, Glutamine for athletic performance a period up to January Eligibility criteria for selecting studies: Clinical trials evaluating glutamine supplementation outcomes on athletes aged over 18 were included.
Results: A total of 47 studies were included in the systematic review, and 25 trials matched the inclusion criteria for the meta-analysis. There was no association between glutamine ingestion and other outcomes investigated. Conclusion: According to this meta-analysis, generally, glutamine supplementation has no effect on athletics immune system, aerobic performance, and body composition.
However, the current study showed that glutamine resulted in greater weight reduction. In addition, the present study suggests that the efficacy of glutamine supplementation on neutrophil numbers could be affected by supplement type and dose.
Keywords: Aerobic capacity; Body composition; Glutamine; Immune function; Performance; Strength. Copyright © Elsevier Ltd and European Society for Clinical Nutrition and Metabolism. All rights reserved. Publication types Meta-Analysis Research Support, Non-U. Gov't Systematic Review.
Substances Glutamine.
: Glutamine for athletic performance| Glutamine and Athletic Performance - Prolab Nutrition | When it comes to enhancing performance through sports nutrition supplements, the phrase lies, damn lies and supplements springs to mind. Sign Up for Monthly tips. PMID: ; PMCID: PMC Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Methods: Rats were divided into without L-glutamine supplementation vehicle , with L-glutamine before exhaustive exercise prevention , and with L-glutamine after exhaustive exercise treatment groups. All evaluations were performed on five fields per section and five sections per organ by a blinding observer. |
| Top bar navigation | It is a conditionally essential amino acid meaning it is produced naturally by the body; however, at certain times L-Glutamine ingestion via dietary intake is necessary to sustain normal L-Glutamine levels as the body cannot naturally make enough to do so. Muscle L-Glutamine levels are reduced following endurance exercise lasting longer than two hours 1. The release of a signalling molecule, interleukin-6, that stimulates the immune response is suppressed 2 , and white blood cell differentiation is reduced 1 , which decreases the formation of new cells and reduces immunological function. Ingestion of L-Glutamine appears to alleviate the decline in L-Glutamine levels 3 , and potentially reduces immune cell damage 4 , and therefore attenuates the reduction in the immune system response following endurance exercise. Ingestion of L-Glutamine is shown to reduce the self-reported incidence of illness in endurance athletes 5. Reduced immune system suppression following exercise decreases the risk of illness and infection which would otherwise cause a reduction in exercise performance. L-Glutamine ingestion during endurance exercise lasting longer than an hour prevents a significant reduction in L-Glutamine levels which in turn decreases ammonia concentration in the blood 6. L-Glutamine ingestion may therefore be able to attenuate any reduction in performance as a result of reduced L-Glutamine levels or increased ammonia concentration 6. However the effects of L-Glutamine ingestion on endurance exercise performance warrant further research. Based on the available evidence L-Glutamine should be consumed after endurance exercise lasting longer than two hours in order to restore muscle L-Glutamine levels that were decreased during exercise. The store will not work correctly in the case when cookies are disabled. Skip to content. The Science Behind L-Glutamine Posted on June 1, November 22, Product Guides by Ted Munson Performance Nutritionist. What is L-Glutamine? Why should you consume L-Glutamine? When should you consume L-Glutamine? References Parry-Billings, M. Plasma amino acid concentrations in the overtraining syndrome: possible effects on the immune system. Once this occurs, the immune system located on just the other side of the intestinal wall , is now primed for an inappropriate allergic response, irritable bowel syndrome or GI illness. In other words, this sets the stage for leaky gut and all of its sequela. Endurance training is associated with several biochemical and hormonal changes that are known to alter immune function. Because of this relationship, all athletes should be encouraged to eat a diet with balanced and adequate! amounts of the macronutrients carbohydrate, protein and fat , as well as the essential micronutrients vitamins and minerals , at the very minimum. I would also add glutamine supplementation to this list because of its relationship to immune, gut and muscle health. The richest dietary sources of glutamine include fish, meats, beets, raw cabbage and legumes. Unfortunately, glutamine is easily destroyed by heat, and the aforementioned foods are best consumed after some degree of cooking, which may negate their use a direct supply of glutamine. Despite this, consuming protein and more specifically proteins that contain branched chain amino acids leucine, valine and isoleucine is the most ideal way to augment glutamine stores. I recommend supplementing with glutamine if any of the above situations pertain to you. Glutamine Benefits for Athletes and everyone else! |
| Should Endurance Athletes take Glutamine supplements? | JPEN J Parenter Enteral Nutr. There is evidence, albeit slight, that l-glutamine supplements may trigger seizures in people on anti-convulsant medications. Glutamine is also frequently used as a sports supplement. Nutr Rev. Ingestion of L-Glutamine appears to alleviate the decline in L-Glutamine levels 3 , and potentially reduces immune cell damage 4 , and therefore attenuates the reduction in the immune system response following endurance exercise. See Our Editorial Process. |
Glutamine for athletic performance -
An observer blinded to the group allocations performed the tissue analysis and scored the severity of organ injury. The severity of liver injuries observed in the tissue sections was scored as follows: 0, minimal or no evidence of injury; 1, mild injury consisting of cytoplasmic vacuolation and focal nuclear pyknosis; 2, moderate to severe injury with extensive nuclear pyknosis, cytoplasmic hypereosinophilia, and loss of intercellular borders; and 3, severe necrosis with disintegration of the hepatic cords, hemorrhage, and neutrophil infiltration Ke et al.
All evaluations were performed on five fields per section and five sections per organ by a blinding observer. The collected data were analyzed using SPSS for Windows v The continuous variables have been expressed in Mean ± SD, and an independent t -test was employed to analyze and compare the tissue injury score between prevention and treatment group.
The analysis of variance ANOVA was applied to examine the differences of CK-MM and blood cell count between three groups. The significance level for all statistical comparisons was set as α less than or equal to 0.
The skeletal muscle damage biomarker CK-MM was analyzed. The data showed that timing of the oral intake affects the reduction of serum CK-MM level. The CK-MM level of untreated vehicle group was elevated after exhaustive exercise and reached its highest point at 24 h after exercise Figure 1.
The serum CK-MM level of the prevention group was elevated at 12 h. The treatment group exhibited almost no elevation. FIGURE 1. The comparison of CK-MM levels between groups.
The CK-MM levels of treatment group were lower than those in prevention group at 12 and 24 hs. Complete blood count analysis was performed at various time points after exercise treatment. Hematocrit showed a similar trend to RBC. The average HCT was significantly higher in the treatment group 12 h after exercise and reached a maximum difference at 24 h.
We also observed that PLT improved to a similar extent as RBC did. The average PLT was considerably higher in the treatment group after exercise 12 h and had a maximum improvement at 24 h.
The average PLT of the treatment group in p24 was In this part, we found that oral intake of glutamine elevated RBC, HCT, and PLT amounts only in the treatment group. FIGURE 2. The comparison of blood count levels between groups. Treatment group had higher RBC A , HCT B and PLT C values than those in prevention group at 24 hs.
The HE staining results indicated tissue injuries in the cardiac muscles Figure 3A , kidneys Figure 3B , and liver Figure 3C in the prevention group, with average respective scores of 1.
The treatment group had less tissue injury in the cardiac muscles Figure 3D , kidneys Figure 3E , and liver Figure 3F , with average respective scores of 0 Figure 3G , 1. These data of histological examination indicated that the treatment group had a more substantial reduction in damage, especially cardiac and renal damage, compared with the prevention group Figure 3.
FIGURE 3. The histological finding and tissue injury score between prevention and treatment group. The histological examination of prevention A—C and treatment group D—F.
The prevention group had higher tissue injury score on the Heart G and kidney H than those in treatment group. There was no significant difference between groups on the liver I. We found that glutamine can reduce skeletal muscle damage caused by exhaustive exercise, and the treatment group had a greater reduction in damage than the prevention group did Figure 1.
We also found that oral intake of glutamine elevated RBC, HCT, and PLT amounts only in the treatment group Figure 2. A histological examination indicated that the treatment group had a more substantial reduction in damage, especially cardiac and renal damage, compared with the prevention group Figure 3.
The results of this study indicated that the effect of supplementing L-glutamine after exercise was more satisfactory than that before exercise.
The tissue section results demonstrated that glutamine not only protected muscles under exhaustive exercise but also prevented damage to specific organs. After exhaustive exercise, because of the continued contraction of skeleton muscles and enhanced circulation stress, both skeletal and cardiac muscles are damaged.
Markers of skeletal and cardiac muscle damage, such as serum biomarker CK-MM, indicated damage after exercise, and the damage could also be found in histopathology examinations Amelink et al.
Studies have demonstrated that supplementation with glutamine has beneficial effects on reducing the parameters of muscle damage and inflammation in exercise rats Bowtell et al.
Similarly, in our study, the serum CK-MM level of the untreated vehicle group was elevated after exhaustive exercise and reached its highest point at 24 h after exercise Figure 1. Decreased glutamine concentrations typically correlate with the severity of the underlying disease process, with large amounts of glutamine catabolized in muscle at the time of damage.
Concentrations only gradually recover in the later stage of healing Durkalec-Michalski et al. During exhaustive exercise, the protein metabolism of muscles increases. At this time, glutamine can assist in gluconeogenesis, generating glucose to be used by the muscles, promoting energy metabolism and antioxidant capacity, reducing organ damage, and contributing to the synthesis and repair of muscle tissue.
Under exhaustive exercise, glutamine in the body is used in substantial quantities, resulting in a decreased glutamine concentrations Afonso et al. We further found that the intake timing will notably affect the beneficial effect of glutamine for exhaustive exercise.
This might cause by a short half-life of glutamine. Glutamine was more effective when taken orally after rather than before exhaustive exercise. We also found that the RBC level increased substantially upon the post-exercise intake of glutamine Figure 2.
Previous researchers have demonstrated that glutamine is an essential source for glutathione synthesis in human erythrocytes Whillier et al. During exhaustive exercise, because of elevated oxidative stress and overloaded cardiac output, RBC becomes oxidative damaged Smith, No study has discussed whether glutamine mitigates oxidative damage on RBC or enhances the regeneration of RBC after exhaustive exercise.
We found that the RBC level increase and accordingly glutamine might enhance the regeneration of RBC upon oral intake after exercise Figure 2. The differences between the prevention and treatment groups were not only with respect to RBC concentration, but also regarding tissue damage for histological examinations.
The treatment group showed more considerable damage reduction in the cardiac muscle and kidneys than the prevention group showed. Figures 3G, H The primary cause for this difference in damage reduction might be the maldigestion of glutamine during exercise.
Eating before exhaustive exercise often causes maldigestion; furthermore, body temperature increases during exercise until rest. Research has demonstrated that in a hot environment, intestinal permeability is reduced by glutamine supplementation Pugh et al.
Therefore, glutamine intake is more beneficial after rather than before exhaustive exercise. Relative to the prevention group, the treatment group had a more considerable reduction in the damage to their cardiac muscles and kidneys.
Our results revealed that the timing of glutamine oral intake influences outcomes, such as improved organs protection and elevated RBC concentration in blood.
Although the conditions of sports practice in humans are far different from those that can be applied in laboratory rats, these results might suggest athletes take supplements at the proper timing after exhaustive exercise.
Daily supplementation of L-glutamine can reduce the skeletal muscle damage caused by exhaustive exercise and that the timing of the oral intake affects the reduction. Glutamine as a treatment more considerably reduced damage than it had as a prophylactic. We also observed that the oral intake of glutamine could elevate RBC, HCT, and PLT only after exhaustive exercise.
It seems like the proper timing for taking glutamine supplements is after exercise. However, the further clinical trial is needed in the future study.
The animal study was reviewed and approved by the Institutional Animal Care and Use Committee of Tzu Chi University IACUC No: C-CL: Conceptualization, and prepared the original draft. C-YK: Designed the animal study, analyzed the data, and wrote the original draft.
W-TW: Performed the histological examination, supervised the study and data collection. R-PL: Conceptualization, supervised the study, completed the final manuscript. All authors contributed to the article and approved the submitted version. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.
Afonso, J. The effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed onset muscle soreness: A systematic review and meta-analysis of randomized controlled trials. PubMed Abstract CrossRef Full Text Google Scholar. Amelink, G.
Exercise-induced muscle damage in the rat: The effect of vitamin E deficiency. American Dietetic AssociationDietitians of CanadaAmerican College of Sports Medicine Rodriguez, N. American College of Sports Medicine position stand.
Nutrition and athletic performance. Sports Exerc. More research is needed in this area. This is where glutamine becomes of interest to endurance athletes — such as marathon runners, triathletes, and ultra-marathon runners. When doing long workouts and partaking in heavy training sessions, blood glutamine levels drop, which may play a role in muscle recovery, immune function, and intestinal health.
One study was done with endurance athletes and found that taking 5 grams of glutamine after a heavy training session, followed by 5 grams of glutamine 2 hours later reduced the incidence of getting an Upper Respiratory Tract Infection URTI quite significantly.
The best defense to strengthen your immune system is to ensure the diet you consume on a daily basis especially during your heavy mileage cycles contains enough calories and nutrient-dense foods; that you are optimizing your recovery nutrition; and that you are getting enough sleep.
However, adding a glutamine supplement to your routine to help fight illness and minimize digestive issues may be beneficial. As always, it is recommended to take a supplement that has been tested and certified by a third party such as NSF certified for Sport or Informed Sport Certified.
Castell, L. Glutamine and the effects of exhaustive exercise on the immune response. Canadian Journal of Physiology and Pharmacology, A, Does glutamine have a role in reducing infections in athletes?
European Journal of Applied Physiology, 73 5 : Maughan, R. et al IOC consensus statement: Dietary supplements and the high-performance athlete. International Journal of Sport Nutrition and Exercise Metabolism, Rosanne and Cara, the owners of Blueprint Nutrition, met at a 6 a.
Body Pump class in Guelph, Ontario. They had an immediate connection and quickly realized they both had a passion for fitness and nutrition. When they launched Blueprint Nutrition, they enveloped their two passions into the company — athletes and families. This glycogen can be converted into glucose when the body needs energy.
This is relevant for athletes that burn tremendous amounts of energy during their training. When glucose supplies run low during exercise, the body will start using glutamine, which allows you to train for longer without hitting the wall.
Many athletes take glutamine supplements, but it is also found in most protein-rich foods, such as beef, tofu, chicken, or eggs.
The average person who eats a protein-rich diet is probably getting enough glutamine through food, but athletes or fitness enthusiasts who do intense training might require more. Also, most protein sources that contain high levels of glutamine are animal products, such as meat and eggs. If you are vegetarian or vegan, it might be worthwhile for you to take glutamine supplements.
There is no harm in supplementing with glutamine, and it is a good pre-emptive measure if you train intensely. Nutrition is an important part of the recovery process. Active recovery is one of the most meaningful methods you can engage with for better recovery.
We use cookies and similar technologies to Glutamie Plant-powered athlete mindset best experience on our website. Refer to our Privacy Policy for more information. Aug 29, By Caleb Ulffers. Glutamine originally became popular among athletes and bodybuilders looking to preserve muscle tissue.
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