Other info:
Glutamine is highly in demand throughout the body. It is used in the gut and
immune system extensively to maintain optimal performance. 60% of free-form
amino acids floating in skeletal muscles is glutamine. glutamine plays a
very important role in protein metabolism, and it appears to be a very
important nutrient for body builders. When supplemented, it may help body
builders reduce the amount of muscle deterioration that occurs because other
tissues that need glutamine will not rob the glutamine stored in the muscle
cells.
There are ongoing arguments
regarding Glutamine making it past the gut and into the muscle stores.
Those that argue against it's effectiveness when asked about how it makes
it to the muscle claim that is doesn't. They hold to the fact that there
is no evidence (meaning citations in medical journals). "When asked how
does the muscle have Glutamine stores to begin with are they still there
from birth?" They simply stumble and cannot give a clear answer and refer
back to the fact that there is no antidotal evidence.
What they fail to realize
or understand is the mechanism that which oral glutamine gives tens of
thousands of individuals beneficial effects isn't a direct rise in plasma
Glutamine levels. It's effects are through buffering and protecting Glutamine stores in muscle tissue and bio-processes and through the
mechanism much like L-Alanine however through renal glucose dispersion
versus liver glucose dispersion as with L-Alanine.
Research shows that after intensely working out, glutamine levels in the
body are reduced by as much as 50%. Since the body relies on glutamine as
cellular fuel for the immune system, scientific studies have shown that
glutamine supplementation can minimize the breakdown of muscle tissue and
improve protein metabolism. Its effects on replenishing the body after
stress or trauma have been shown in Europe where it is commonly given to
patients in hospitals. Glutamine's cell-volumizing effects have also been
shown in several studies. No conclusive studies have been done to evaluate
the effects of glutamine supplementation on weight-training adults;
however, a recent study showed up to a 400% increase in growth-hormone
levels when as little as 2 grams of free-form glutamine supplement was
consumed!
3. Who needs it and what are some symptoms of deficiency?
Bodybuilders can particularly gain from the intake of glutamine. Since
bodybuilders use a lot of their glutamine when working out, they are more
susceptible to health related problems, as the immune system relies heavily
on this amino acid.
Catabolism or muscle break down can occur if the body robs muscles of
glutamine for use elsewhere such as nitrogen transport or maintaining the
immune system. Glutamine supplementation is certainly important in keeping
muscles building--not deteriorating.
4. How much should be taken? Are there any side effects?
Bodybuilders can benefit by taking ten grams of glutamine per day,
although clinical studies have not determined a precise amount for muscle
metabolism optimization.
There are no side effects associated with glutamine, because it is a
nutrient naturally occurring in the body. Reports of an upset stomach are
associated with ingesting a great deal of glutamine, using smaller doses is
recommended if this occurs.
You may hear some self proclaimed gurus say you don't need
BCAA's because "there are enough in protein shakes or real food if you are
eating enough". But the truth is used prior to and after intense training
you body does in fact make very efficient use of them. And substantial
effects will be realized using them at the proper dose and time. They are
assimilated rapidly in their free form state and no need for Ethyl Ester
or Malate type attachments to enhance absorption or to speed delivery.
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