Glutamine (amino acid): characteristics and functions

Glutamine is a non-essential amino acid used by many bodybuilders for its benefits for bodybuilding. However, and although many are unaware of it, it is important for our brain and our nervous system. In this article you will find detailed benefits and properties of glutamine.

• Related article: "Glutamate (neurotransmitter): definition and functions”

Glutamine: a non-essential amino acid

Glutamine, as mentioned in the previous paragraph, is a non-essential amino acid. And what does this mean? First I will explain what amino acids are and then the difference between essential and non-essential amino acids

What are non-essential amino acids

Amino acids are essential nutrients for our body, as they are the raw material of proteins. In nature there are hundreds of them, but only 20 are part of proteins (protein amino acids). The difference is that some of them are synthesized by the body and others are not, so it is necessary to get them through diet. The former are called non-essential amino acids, while the latter are the essential amino acids.

• You can delve into this topic in our article: "The 20 types of proteins and their functions in the body"

Therefore, glutamine belongs to the first group, and it is found in large quantities both in the blood and in the muscle. Although it is a non-essential amino acid, that does not mean that it is not important, because participates in building strong muscles as well as maintaining a healthy and productive brain.

Glutamine in the brain

In recent decades, glutamine has been gaining ground in the world of sports nutrition for its benefits for increasing muscle mass. However, the brain also benefits greatly from this substance for various reasons.

Glutamine is key in increasing brain function because it participates in the increase of two very important neurotransmitters: glutamate and GABA (gamma-aminobutyric acid), two chemicals used by neurons in the nervous system to communicate with each other.

The relationship between glutamine, glutamate, and GABA

From glutamate, the body forms glutamine, which in turn produces glutamate, the main excitatory neurotransmitter in the nervous system. Glutamate deficiency is associated with fatigue or performance problems. Therefore, glutamine participates in the improvement of attention, learning and increases cognitive function.

But glutamine also increases GABA production and vice versa. GABA is the most important inhibitory neurotransmitter in the brain. Low levels of this neurotransmitter are associated with anxiety disorders, sleep problems, depression Y schizophrenia.

Glutamine implications

Thus, glutamine performs different functions within the human brain and is involved in mood swings, anxiety, irritability or insomnia. Also, this substance increases short and long term memory and increases concentration; and glutamine deficiency is associated with:

• Concentration problems
• Decreased sex drive
• Mental fatigue
• Increased cravings for sugars and fats
• Less sense of alertness

Glutamine and its relationship with stress

The body's demand for glutamine increases in times of physical and mental stress, weakening the body. And, at the same time, glutamine is an important energy supplier for the immune system and cells of the intestineor, which creates a vicious cycle. In these moments of physical and mental tension, the intake of glutamine supplements is highly recommended, always after consulting with the family doctor.

For those who are reluctant to take supplements, glutamine can be obtained through dietary intake. But despite the fact that we can find this substance in some foods, glutamine is usually destroyed after the cooking process. Therefore, it is advisable to consume these raw products. Among the foods rich in glutamine are: spinach, parsley, milk or nuts.

Glutamine and muscle benefit

Glutamine is the most frequent amino acid found in muscles, since, in skeletal muscle, it represents approximately 60% of its constituent amino acids. It consists of 19% nitrogen, which makes glutamine a primary transporter of this chemical to cells.

During intense training, glutamine levels drop dramatically, causing a decline in strength, endurance, and recovery. In fact, it can take up to 6 days for the body to return to normal levels; therefore glutamine, especially for athletes, plays an important role in protein synthesis. Several investigations have concluded that supplements can minimize this wear and tear and improve protein metabolism.

Mainly, at the muscular level, glutamine provides the following benefits:

• Intervenes in protein synthesis and prevents muscle catabolism
• Promotes muscle recovery
• Stimulates growth hormone
• Promotes glycogen recovery