Glutamine is an essential amino acid required by the body for protein synthesis. As most of us may know this, few of us actually get to consume the right protein, glutamine, and in the required dosage. There are benefits to be enjoyed when you consume the right amount of food with glutamine each day.
Your body only needs about 56 grams of protein and your goal is to ensure glutamine makes about 16 grams of that quantity. Glutamine boosts the secretion of the human growth hormone and promotes rapid cell growth. It also acts as an anti-catabolism agent, meaning it prevents your muscles from degenerating. So which food with glutamine amino acids should you consumer on a daily basis?
There is plenty of L-glutamine protein to be found in vegetables as there are in meat products. And the advantage of consuming vegetable food with glutamine is the lower risk of too much fat or calorie intake. Some of the vegetables to have in mind include soy bean, dried lentils, beans and peas. Additionally, consume more parsley, carrots, Brussels sprouts, beat roots and cabbage. Besides the essential protein, cabbage is also a great anti-ulcer vegetable to consume.
Any whole grain you find in the market is definitely packed with lots of L-glutamine amino acids. Incorporate more brown rice, quinoa, wheat germ, millet and oats into your diet to get extra glutamine protein. Other whole grain food with glutamine includes peanuts, sunflower seeds, walnuts, almonds, pistachios, and pumpkin seeds. Whole grain based products also serve the same purpose of supplementing the body with glutamine. So if you can’t get peanuts go for peanut butter, or oatmeal breakfast pack to supplement oat seeds.
Finally, meat is what lots of people have access to—at the store, your daily sandwich snack, a friend’s barbeque dinner parties…name it. But sadly your body is not going to consume all the proteins you feed it and some of it will just get excreted as waste. The trick here is to find a balance, which isn’t that hard to accomplish.
The more protein and less fat you get in meat products, the higher L-glutamine content your body benefits in having. So when out shopping, go for lean or low fat chicken, beef, mutton, pork or bacon. The leaner the meat, the more protein per ounce you will be consuming.
There is plenty of glutamine amino acid in milk or yoghurt. Cheese is a great source of the amino acid as well, even in more concentration compared to milk. Some popular cheese products with lots of glutamine include cottage cheese, mozzarella, parmesan cheese and cheddar. A new product in the market today is whey protein, a byproduct obtained when processing cheese. Whey protein is said to pack even more protein which means lots of glutamine in it of all dairy products.
What Else You Need to know about Food with glutamine
When you substitute between these protein products, you will be serving your entire body with right quantities of glutamine; so much so that you don’t have to supplement with pills or shakes. On the other hand, there are special groups of people who cannot consume as much proteins as the average person does, or they have omitted one type of protein from their diet; like vegans.
For vegetarians, going anywhere near fish, beef or pork is a complete NO. Nonetheless, you can still supplement your daily dose of food with glutamine by option for whole grains and fresh vegetables. There are plenty of vegetable products covered above; one can also do extra research to discover new protein sources. A good idea on supplementing with proteins is having an oatmeal breakfast in the morning, having a pack of peanuts with you during the day and finally some vegetables in the evening.
For those on a diet, having portions of each type of protein above is okay, one only has to watch the amount of fat and calories consumed. Protein products also have the advantage of making one feel full before the next meal and working out gives results faster. When dieting, always have the word ‘Lean’ in mind. Lean meat means less fat to deal with and more protein portions to gain from.
Ladies who are pregnant or breastfeeding will also require a different dosage of food with glutamine. About 10 more grams of proteins need to be included in ones diet when they are pregnant. The dosage doubles up to 20 grams when nursing a child because a lot of protein is required for the synthesis of milk. However, watch out for those fat deposits that make you gain unnecessary weight, besides baby fat. Shop for low fat dairy goods and consume about 20 to 30 grams of them to ensure more calcium and vitamin D is absorbed.
Finally, athletes or those involved in any sporting game require more protein intake. L glutamine is known to repair damaged muscles thus more of it is required when recovering from a work out or game. The more strenuous the sporting activity the more proteins required by the body. Long distance runners require a bigger percentage of protein compared to sprint runners. Those in the body building sport will even require more protein in their body to pack extra muscle. It is a good idea to consult a nutritionist to help work out the best amount of food with glutamine you will need as a sports person.
These are the right type of food with glutamine to consume and keep the body looking stronger and healthier.