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As strength-trainers who pay close attention to their bodies
it is of up most importance that we make sure those bodies
are finely-tuned machines. While proper nutrition serves to
shed unsightly body fat and build up our physiques we also
need to look to supplements to add to our arsenal of equipment
as we forge onward to achieve our personal goals.
If you’re an avid strength-trainer
there’s a good chance you’ve purchased a protein
supplement of some kind. And a lot of you are probably
familiar with the amino acid called Glutamine. This
item has gained a reputation of sorts, and has become
the choice of body-builders, weight lifters, athletes
and even celebrities.
The benefits of Glutamine cover a number of functions.
In many fitness circles it is touted as being THE versatile
supplement. Because of these athletes, weight lifters,
strength-trainers and body-builders that are serious about
improving their health and body should consider placing
this supplement near the top of their list. As new research
sheds more light, and as more studies are published, Glutamine
is becoming the vogue article.
Glutamine is a component of the building blocks for proteins
and
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| nucleotides (these are the structural units
of RNA and DNA). It regulates the ammonia levels in tissues
and contains anti-depressive properties. |
It has taken over 20 years to establish that exercise causes
muscle tissue to release large quantities of the amino acid
Glutamine. Intense exercise has been found to deplete Glutamine
levels by as much as 34-50%. During heightened exercise periods,
fasting or trauma (surgery) Glutamine, along with other amino
acids, are released from the muscle. As a result, body tissue
gives up more than is supplied by our natural diet as well
as more than the body can synthesize.
Glutamine from food makes up roughly 4-8% of food protein
and can be found in milk, meat and some nuts. Because of low
blood levels your muscles release Glutamine into the blood
stream. Here Glutamine is transferred to other tissues to
be used as fuel. Unfortunately the end result of the process
leaves the individual with their intracellular stores depleted.
Studies show that that after such a session glutamine levels
in the muscles will have been depleted within 4-6 hours and
it can take more than 24 hours to recover to pre-exercise
levels. As one can see, if an individual were to train in
an intensely day in and day out their Glutamine stores wouldn't
have the opportunity to replenish themselves and could lead
an individual to falling into a catabolic state. This
can be described as over training.
Over training is a state incurred as a result
of increased training volumes and intensities combined with
a failure to balance the two variables out with adequate recovery
periods. Furthermore the outcome of the increased training
intensity and volume coupled with low Glutamine stores wreak
havoc on the individual’s immune system. Not only do
the muscles use Glutamine as a means to preserve muscle but
the immune system uses large amounts as well. This is one
reason why scientists have been become aware of weakened immune
systems in athletes. With low levels, both the muscle and
the immune system receive inadequate supplies, and this is
what leads to a loss of muscle, strength and a weakened immune
system. Therein lies the problem.
On the brighter side evidence seems to indicate that
Glutamine can possibly favor recovery in these ways:
1. Glutamine spares myosin heavy chain proteins (they determine
a muscle’s contractile properties and capabilities).
2. Glutamine promotes glycogen formation.
3. Glutamine protects the immune system.
4. Glutamine promotes protein synthesis.
5. Glutamine appears to be anti-catabolic.
6. Glutamine elevates growth hormone levels.
Glutamine has now been labeled an essential amino acid for
the serious strength-trainer, weight lifter and athlete, though
it can still be rated as a non-essential amino acid for other
individuals. Common daily dosages range from 2-20 grams, divided
up and taken at certain times throughout the day. Even though
these are generally accepted recommendations don't let this
prevent you from experimenting with higher dosages (be aware
at higher dosages that the body may respond differently).
Effective times to ingest Glutamine would be preferably after
rising from a night’s sleep, before an exercise session,
after a workout and just before bedtime. Cycling Glutamine
is not necessary as the body can only produce so much depending
on how hard you exercise. Instead it is advisable to keep
supplementing your diet with Glutamine to ensure your Glutamine
stores are always topped off. Glutamine can be purchased in
a powdered as well as a pill form.
As we continue to learn more about the human body and how
it reacts to certain compounds we will continue to see new
and exciting discoveries which will pave the way for individuals
to live longer, build stronger bodies and improve their quality
of life. Glutamine is one of the most important amino acids in the body because of its versatility. Therefore it should
be not be overlooked as a supplement.
Written by: Maki Riddington
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