Glutamine

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Glutamine and Pre-workout

You raise a very important concern. Muscle glycogen is the primary fuel of intense exercise. Over 80% of energy (ATP) demands during weight training exercise are met by muscle glycogen. Just one workout can deplete muscle glycogen stores by up to 40%. Lifting weights with low muscle glycogen stores results in muscle weakness, decreased work capacity and the inability to produce maximal force. Therefore, training with low muscle glycogen stores virtually guarantees poor results from weight training.

However, even though many athletes train while following a calorie-restricted diet for much of the year, they can still achieve maximum glycogen storage in their muscles if they adhere to a few simple rules.

Firstly, it comes down to nutrient-timing; certain types of carbohydrates maximize muscle glycogen storage better than others when consumed at precise times of the day. That’s why I designed the The Anabolic Nutrient Timing Factor. An easy-to-follow, step-by-step guide on what to eat and when to maximize muscle glycogen synthesis, enhance recovery and intensify the anabolic response to weight training.

Secondly, studies have shown that supplementation with 8 grams of glutamine after exercise will enhance glycogen storage. The combination of glutamine and 20-40 grams of glucose works even better. That’s why I always recommend at least 5-10 grams of GL3 L-Glutamine before or after every Max-OT workout.

Finally, another study has shown that supplementation with the branch chain amino acids (BCAA) close to exercise not only helped to promote better muscle glycogen re-synthesis, this strategy also ensured better fat metabolism after exercise. However the dose of free form amino acids used in this study would prove too costly for most athletes on a daily basis. Thankfully there is a much more efficient and effective way to obtain the exact same high dose of these amino acids.
 
The cost of it led me to try other supplements with equally effective results. It's up to you though.
 
Again you need high doses in order to fight off muscle catabolism. If you take the recommended amount you might fight off a cold or improve gut health. I personally have not had good luck with glutamine, but it's cheap. You'd be better off with Amino acids / EAAs / BCAAs
 
I agree with RenegadeRows, high doses are needed for it to be effective. Some recommend 30+ grams a day. 10 upon waking, 10 post workout and 10 before bed. There are numerous studies on it. I might reintroduce it to my regimen.
 
Remember glutamine is the main fuel for immune cells. So supplementing with it will serve this purpose. Glutamine is made inside the muscle cell so having it transported to muscles post workout via supplementation is highly unlikely. The stronger your immune system is, the better your recovery and the more you'll grow. Provided your caloric intake is on point!
 
Like anything else either Glutamine works for you or it doesnt.I think you only need 3 grms dly combined with 2 grms creatine and 13 grms of whey. JMO
 
Rick28 said:
Here's an article:

Glutamine and Pre-workout

You raise a very important concern. Muscle glycogen is the primary fuel of intense exercise. Over 80% of energy (ATP) demands during weight training exercise are met by muscle glycogen. Just one workout can deplete muscle glycogen stores by up to 40%. Lifting weights with low muscle glycogen stores results in muscle weakness, decreased work capacity and the inability to produce maximal force. Therefore, training with low muscle glycogen stores virtually guarantees poor results from weight training.

However, even though many athletes train while following a calorie-restricted diet for much of the year, they can still achieve maximum glycogen storage in their muscles if they adhere to a few simple rules.

Firstly, it comes down to nutrient-timing; certain types of carbohydrates maximize muscle glycogen storage better than others when consumed at precise times of the day. That’s why I designed the The Anabolic Nutrient Timing Factor. An easy-to-follow, step-by-step guide on what to eat and when to maximize muscle glycogen synthesis, enhance recovery and intensify the anabolic response to weight training.

Secondly, studies have shown that supplementation with 8 grams of glutamine after exercise will enhance glycogen storage. The combination of glutamine and 20-40 grams of glucose works even better. That’s why I always recommend at least 5-10 grams of GL3 L-Glutamine before or after every Max-OT workout.

Finally, another study has shown that supplementation with the branch chain amino acids (BCAA) close to exercise not only helped to promote better muscle glycogen re-synthesis, this strategy also ensured better fat metabolism after exercise. However the dose of free form amino acids used in this study would prove too costly for most athletes on a daily basis. Thankfully there is a much more efficient and effective way to obtain the exact same high dose of these amino acids.
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good post- from all the studies I have seen- it seems to only be effective at really high doses- the problem isn't necessarily that it doesn't work, but that the intestines seem to want to keep it all for themselves- they are glutamine hogs :)
 
it may be slightly over hyped however that doesnt mean it doesnt work or help. at the price for 1000g its worth spending the money on it.
 
Thanks for all the replys

ive got regular glutamine an buffered glutamine GL6 by nutra sport. Im wondering if the buffered is another thing like Kre an mono with the whole buffered idea. Saying buffered is better an then back to no regular is:duel::duel:
 
I always add 1 spoonful of glutamine to every shake. The only thing I feel from it is my muscle has stayed fairly consistent during my extended cut. The price is fairly decent as well
 
i find it effective in high doses. i only use it when cutting to help with recovery, any help to preserve muscle, and keep strength up is a plus for me so i use it. i also use peptide-bonded glutamine over the free form, i find it works better and i dont need as much.
 
rms80 said:
good post- from all the studies I have seen- it seems to only be effective at really high doses- the problem isn't necessarily that it doesn't work, but that the intestines seem to want to keep it all for themselves- they are glutamine hogs :)
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The intestines love their glutamine. So the key is to give your immune system the glutamine and muscle glutamine stores won't be robbed so much resulting in more anabolism.
 
Graham said:
Is it effective. Our over rated?
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I actually did my meta-analysis on Glutamine Supplementation earlier this year (See Invalid Link Removed).

From my findings I would say that glutamine supplementation would be good for the average person who does little or no exercise, in helping with immune function. For the athlete or heavy trainee, unless supplementing with very high doses (and even then, studies have shown this to have no significant effects) (Candow, et al., 2001), then it's debatable whether or not glutamine supplementation is actually useful for aiding in the recovery process and immune response; and there is some difference in effectiveness and dosages between anaerobic and aerobic athletes.

As with any supplement, it comes down to personal preference and what works for YOUR body.
 
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