Glutamine for injury healing?

[ybg]

I was told that it should help with muscle injuries dosed 20g and higher.
Fact or total bro science?

 

[bosskardo]

Haven't heard anything credible that would support it.

 

[john.patterson]

20g of glutamine per dose would be incredibly expensive, and I've never heard or seen any scientific research backing that. I could be wrong, but I would guess that it's broscience.

What kind of muscle injury are you referring to?

 

[The Solution]

personally most people consume enough glutamine from
food and research is not strong on it besides digestional information


Why Glutamine is not worth Investing in:


"The findings indicate little benefit for retention of lean mass with supplementation of glutamine during a short-term weight reduction program."


"Supplemental glutamine would only benefit us if our intracellular muscle glutamine concentrations were depleted. There are numerous studies that indicate no intracellular muscle glutamine depletion whatsoever following extensive exercise, but even if we do experience some glutamine attenuation.... we are still producing it within us, and getting it through our diet.


In healthy adults, dietary consumption of glutamine has been estimated to be around 5 grams per day (3). Foods such as meat, fish, dairy products, eggs, beans, cabbage, spinach, parsley, beets, ect. are all common sources. A single 3-oz serving of meat contains around 3-4 grams of glutamine. (4)


Now let's add on top of all that, the fact that an average 50 gram protein shake, there's about 4.5+ grams of glutamine. So for a 150 lb individual at only 2 protein shakes a day, that's around 9-10 grams of supplemental glutamine. "


"addition of glutamine did not affect whole-body protein synthesis post-exercise. The rate of MPS was not different between trials. The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis"


"glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults."


"short-term ingestion of glutamine does not enhance weightlifting performance in resistance-trained men."


"Although glutamine supplementation may increase plasma glutamine levels, its effect on enhancement of the immune system and prevention of adverse effects of the overtraining syndrome are equivocal"


"although the glutamine hypothesis may explain immunodepression related to other stressful conditions such as trauma and burn, plasma glutamine concentration is not likely to play a mechanistic role in exercise-induced immunodepression."


http://jap.physiology.org/content/93/3/813
http://jn.nutrition.org/content/132/9/2580.full.pdf
http://gut.bmj.com/content/45/1/6.full
http://www.ncbi.nlm.nih.gov/pubmed/17111006
http://www.ncbi.nlm.nih.gov/pubmed/11834123
http://www.ncbi.nlm.nih.gov/pubmed/10410846
http://www.ncbi.nlm.nih.gov/pubmed/12183472

 

[ybg]

Thanks all for the replies. Seems that i' m spending my money on more staples.

 

[john.patterson]

Thanks all for the replies. Seems that i' m spending my money on more staples.

I think you would be better off dialing back on the high glutamine intake and using a more well rounded staple product like Powermax XT. Powermax XT contains 2.5g of L-Alanyl L-Glutamine, which can help with muscle recovery and cellular hydration. It also contains a many other great staple ingredients including creatine, betaine, amentoflavone, and an electrolyte blend.

A staple product like this would be a better recommendation for recovery and repair from muscle damage compared to glutamine alone.

 

[ybg]

No glutamine for me. I'll keep taking my whey, creatine, multis and fish oil for the time being.
Thank you for mentioning Powermax XT, i was not aware of this. Maybe i'll try it sometime later this year when i run out of creatine mono.