How to eat fitness glutamine for good results

The effectiveness of using fitness glutamine is related to the timing and method of taking it. It is recommended to supplement it in stages before and after exercise, and to pair it with appropriate carbohydrates for better results. Glutamine is a conditionally essential amino acid that mainly promotes muscle recovery, enhances immunity, improves intestinal health, reduces muscle breakdown, and alleviates exercise fatigue.

1. Gradual supplementation before and after exercise

Supplementing with 5 grams of glutamine within 30 minutes after high-intensity training can help quickly repair damaged muscle fibers. Supplementing with about 3 grams one hour before exercise can provide energy reserves for muscles. Taking multiple doses is more conducive to absorption than a single large dose, avoiding the burden on the gastrointestinal tract caused by excessive intake at once. It is recommended to take it with warm water to avoid consuming it together with overheated drinks that can damage its activity.

2. Combining carbohydrates

with low glycemic index foods such as bananas and oats can promote insulin secretion and help glutamine enter muscle cells. After exercise, glutamine can be mixed with whey protein powder for consumption, which significantly improves protein synthesis efficiency. But it is necessary to avoid taking it with high-fat foods, which may slow down the absorption rate.

3. Continuous cycle use

Continuous supplementation for 4-8 weeks has a significant effect, and it is not recommended to use it continuously for a long time. During high-intensity training, 8-10 grams can be supplemented daily, with a 50% reduction on non training days. Periodic use can keep the body sensitive to supplements, with a one week pause every two months. Sudden cessation of use will not cause withdrawal symptoms, but the speed of muscle recovery may temporarily slow down.

4. Attention should be paid to special populations.

Patients with renal insufficiency should reduce their use under the guidance of a doctor to avoid increasing metabolic burden. Pregnant and lactating women are not recommended to supplement extra. People with metabolic disorders need to monitor their blood ammonia levels, as excessive levels may cause discomfort such as headaches. Teenage fitness enthusiasts should prioritize obtaining natural foods such as beef, spinach, etc.

5. Avoid excessive intake

The total daily intake should not exceed 20 grams, as excessive intake may cause gastrointestinal discomfort or affect the balance of other amino acids. When nausea and abdominal pain occur, the dosage should be immediately reduced. It is not recommended to take high doses together with branched chain amino acids as they may compete for absorption channels. Taking it at night may affect sleep quality, and the last dose should be completed 2 hours before bedtime.

It is safer for fitness enthusiasts to supplement glutamine with natural foods, with approximately 1.2 grams per 100 grams of beef and 0.6 grams per 100 grams of eggs. Eat more foods rich in glutamine, such as cabbage and beans, in daily life. During the use of supplements, sufficient water intake should be maintained, with a daily water intake of no less than 2000 milliliters. It is recommended to undergo regular blood routine tests and pay attention to changes in liver and kidney indicators. Glutamine cannot replace a balanced diet and requires sufficient intake of high-quality protein and complex carbohydrates to achieve optimal results.