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Warum sollte man Glutamin verwenden?
Nahrungsergänzungsmittel Für Sportler
Glutamin
Nahrungsergänzungsmittel
Mia Hoffmann
Autor
2026-03-18
Datum
3 Min. Lesezeit
article.read_time
7
Kapitel
Heutzutage gibt es eine beträchtliche Anzahl von Produkten für körperlich aktive Menschen... Man könnte den Eindruck haben, dass ohne all diese Spezifikationen es keine Möglichkeit gibt, eine muskulöse Silhouette zu entwickeln - aber das ist nicht wirklich wahr... Es gibt jedoch eine bestimmte Anzahl von Nahrungsergänzungsmitteln, deren Wirksamkeit von vielen Sportlern bestätigt wurde, und Glutamin ist eines von ihnen... In diesem Artikel werde ich Fragen beantworten, was Glutamin ist, welche Funktionen es in unserem Körper erfüllt und wie man es verwenden sollte.
What precisely is glutamine?
Glutamine is one of the endogenous amino acids that is indispensable to our bodies. Why is it indispensable? Because it is a component of the protein that the human body is composed of. For the efficient development of muscle tissue, glutamine is key. An excess of this amino acid is present in muscle cells and circulates in the blood. Human muscles consist of 60% glutamine.
Why is it indispensable?
Glutamine plays a significant role in the creation of muscle proteins, inhibits cortisol release, and demonstrates anti-catabolic effects. It can be compared to glucose, as it serves as an equally effective energy source. Additionally, it bolsters the immune system and aids in accelerating post-workout regeneration processes.
The functions of glutamine in the body
Glutamine regulates the function of the digestive tract and can enhance the activity of protein synthesis. The process of neurotransmitter formation responsible for improving focus and memory occurs with the participation of glutamine. Furthermore, glutamine is highly advantageous during recovery after injury, surgery, or prolonged illness. This amino acid is involved in carbohydrate biosynthesis, fatty cell syntheses, and protects liver cells from toxins. Glutamine also aids in removing ammonia from the body, which is produced during protein metabolism. In bodybuilding, glutamine is esteemed by athletes due to its role in the synthesis of growth hormone and deceleration of muscle wasting. Moreover, glutamine supports the proper functioning of the immune system and is considered a strong catalyst for muscle growth.
Action in muscle fiber
Muscle cells are made up of at least 60 percent of amino acids that are derived from glutamine. High-intensity physical exercise lowers the level of glutamine in the blood to 20 percent, and its utilization increases almost five-fold. Even in the 1980s, scientific studies discovered a link between the rate of protein synthesis and the level of glutamine in the blood. It turned out that the higher the level of free glutamine, the faster and more effectively muscle cells grow. Since muscle fibers absorb glutamine, they become denser.
Glutamine and creatine
The combination of glutamine and creatine enables meeting the fluid needs of muscle cells. When muscles are incapable of reacting to the creatine provided to the body, they remain sensitive to glutamine absorption. This signifies that ingesting glutamine in conjunction with creatine results in the external membrane of the muscle cell becoming more porous – thus stimulating its growth. Furthermore, the immediate intake of glutamine and creatine inevitably results in the absorption of a substantial amount of fluids, which consequently raises blood pressure, facilitating muscle blood filling.
How should one administer glutamine?
In accordance with research, it is recommended to take 4 to 8 grams of glutamine daily. The majority of the human body is unable to absorb a higher amount. The daily dosage should be divided into two portions, with the first being consumed during or shortly after exercise and the second before bedtime. The initial dose will inhibit catabolic processes and stimulate muscle growth. The second will promote the synthesis of growth hormone. On days free from exercise, the first dose of glutamine should be taken at lunchtime. In response to the question of how to take glutamine, most experienced trainers will answer similarly – best on an empty stomach, such as at least 30 minutes before a meal. Glutamine requires time to be fully absorbed before the body receives other amino acids from food.
Glutamine in consumables
Glutamine is found abundantly in turkey breast, beef meat, fish, dairy products, and eggs. Among plant-derived products, it is present in beetroots, beans, cabbage, spinach, and parsley. Minuscule amounts of free glutamine can be found in fruit juices and miso, which is a product obtained through the fermentation of soybeans.
