06 September, 2011
Glutamine For Cyclists
Cyclists may find glutamine effective as a supplement. It lets them regain strength after a tiring trip. After exercise, it is important that individuals take in glutamine to rejuvenate themselves with its properties: As a health supplement, glutamine increases the performance of the immune system during training and prevents illness.
Cycling burns calories and exhausts cells. Glutamine synthesizes protein to repair the cells and boost overall performance. Sources of glutamine include lean beef, fish, and chicken. You may also add to your diet with glutamine supplements. It is important to maintain a healthy diet that includes this amino acid to sustain physical activities like cycling.
Cycling and Glutamine
Glutamine is a beneficial supplement for cyclists because it destroys the free radicals created from intense exercises such as endurance, competitive and vigorous cycling. Free radicals are harmful substances that occur through the break-down of proteins, carbohydrates, or fats. As a cyclist, free radicals circulating in your body can cause feelings of exhaustion during and after rigorous training, but you may be able to prevent or decrease exhaustion with the intake of glutamine. Further, a study published in the journal of “Medicine & Science in Sports & Exercise,” showed the depletion of glutamine stores in the body of endurance cyclists is related to suppression of the immune system. Cyclists who supplement with glutamine can boost their immune system to help prevent illness. Glutamine helps in the healing and building of the muscles used during cycling. Without glutamine, these muscles would take longer to repair after each hard ride.
Recommended Glutamine Intake
As athletes, cyclists should maintain a daily intake of 8 to 20 grams of glutamine, with glutamine supplements being the best form for ingesting -- because cooking can destroy glutamine. Foods like raw spinach are good sources for glutamine as well. Some supplements include glutamine in the ingredients along with protein, L-carnitine, and other amino acids, so monitor your intake accordingly.
Do not take glutamine before you speak with your doctor. This is due to the adverse effects of too much protein in the blood. MayoClinic.com states that too much glutamine can cause chronic fatigue through glycogen repletion and dehydration. Moreover, the kidneys can become damaged over time and bone loss can occur.
- Mayo Clinic: Glutamine (Oral Route)
- Daily Peloton: Glutamine: A Conditionally Essential Amino Acid With Remarkable Implications For Health And Performance
- "Medicine & Science in Sports & Exercise"; Immunological Responses To Overreaching In Cyclists; S.L. Halson, et al.; May 2003
- "Brazilian Journal of Medical and Biological Research"; Glutamine And Glutamate As Vital Metabolites; P. Newsholme, et al; February 2003
- Polka Dot Images/Polka Dot/Getty Images