Glutamina – ¿Sirve para algo?

Hoy voy a hablar de un suplemento que necesita urgentemente una revisión… La glutamina. ¿Es efectiva? ¿Sirve para algo o solo para secarte la cartera? Vamos a verlo:

¿Qué es la Glutamina?

La glutamina es un aminoácido que interviene en la composición de las proteínas. Se trata de un aminoácido no esencial, lo que significa que el organismo puede sintetizarlo a partir de grupos amino presentes en los alimentos, y es el aminoácido más abundante en los músculos humanos.

Si vas a una tienda de suplementación y les preguntas por la glutamina es muy probable que te digan que es una de las pocas moléculas de aminoácidos que poseen 2 átomos de nitrógeno, lo cual es cojonudo para eliminar la toxicidad de amoníaco en los músculos, y que nos ayudará enormemente con nuestras recuperaciones entre sesiones. Algo así os dirá el dueño de la tienda, pero… ¿es efectiva? Vamos a ver que nos dicen los estudios sobre la glutamina:

Efecto de la glutamina en las inflamaciones

En este estudio doble ciego en pacientes con cáncer se usaron 2 grupos de control, uno suplementado con glutamina y otro con placebo (maltodextrosa). Los científicos no sabían que grupo usaba glutamina y cual usaba el placebo. Bien, no hubo ninguna diferencia entre los pacientes que usaban glutamina de los que no la usaban. Así que con respecto a las inflaciones es totalmente ineficaz.

f11

La glutamina y la testosterona

En el mismo estudio que en el caso de las inflaciones también se estudiaron las diferencias en cuanto a testosterona, y otra vez el mismo resultado, es totalmente ineficaz.

La glutamina y el cortisol

En este estudio se volvió a probar la supuesta efectividad de la glutamina contra el cortisol. A un grupo de control se suplementaba con 15g de glutamina y otro se suplementaba con 50g de maltodextrosa. Tal y como es imagináis, no hubo alteraciones en cuanto al cortisol en ninguno de los dos grupos, lo cual vuelve a demostrar que la glutamina es ineficaz.

La glutamina y el daño muscular

Un estudio en jugadores de futbol americano midió el efecto de la glutamina sobre el daño muscular, ¿Cuál creéis que fue el resultado? Si, lo que pensáis, una vez más vuelve a ser ineficaz.

Podría seguir buscando estudios y en la mayoría (excepto en los encargados por los dueños de las marcas) encontraríamos los mismos resultados: No se aprecian cambios significativos, ha demostrado ser ineficaz.

Conclusión

La glutamina es un aminoácido que se produce en nuestro cuerpo de forma natural, pero sus funciones mágicas en cuanto a recuperaciones más rápidas no están demostradas.

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