Glutamine
The fourth part of the mixture is L-glutamine. Glutamine causes a notable increase in muscle glycogen storage through a mysterious and unknown mechanism. So supplementing with glutamine along can increase both glutamine and glycogen in muscle tissue. I recommend taking at the least, 5-10 grams of L-glutamine to allow for recompensation of glycogen. One study looked at the effects of an intravenous (IV) drip of glutamine. The drip raised blood Glutamine levels to about 70% above the normal range. This increase in blood glutamine levels significantly increased muscle glycogen deposition in humans. Notice that I did not say lab animals? (5).
The results of a research, which Paul Cribb from AST Sports Science spoke about were awesome. This study reported that 8-grams of L-glutamine taken directly after exercising promoted an equivalent glycogen storage effect as 61-grams of glucose would have. This proves that L-glutamine is very effective in increasing muscle energy stores. This news has great implications for athletes that want to build muscle mass, especially while on a calorie-restricted diet (6).
Glucose is the fuel, which powers intense exercise. Muscle glycogen is an athlete's fuel tank for glucose. Glutamine appears to enhance the refueling of glycogen while increasing the amount of fuel stored! Enhancing glycogen build-up in muscles not only means harder more intense workouts it means speedy recovery as well. Not to mention that it is a potent anabolic signal in muscle cells because the more glycogen storage ability in muscle cells the more cellular swelling and protein synthesis can occur. Even when on a calorie-restricted diet regimen, bodybuilders should gain muscle mass using glutamine directly following intense training sessions. The addition of L-glutamine to post-workout supplementation enhances glycogen storage and provides potent anabolic effects from training (6).
Glutamine and Glyco Synthesis
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Glutamine and Glyco Synthesis
by kp1512 on Tue Jun 30, 2009 8:33 pm
Some of you know this and use it for the reason [Cleaver I think] but for the rest if ya didnt know
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Re: Glutamine and Glyco Synthesis
by health4ni on Tue Jun 30, 2009 8:37 pm
I have always been a fan of glutamine. But... is this really true? Cos it seems there's a huge split in whether or not glutamine does this. Some say it's a great supp, some say it's useless ??
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Re: Glutamine and Glyco Synthesis
by kp1512 on Tue Jun 30, 2009 8:38 pm
Agree - as all the studies were on IV Sterile Glutamine. I dont think there ever has been a study on Oral Glutamine?
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Re: Glutamine and Glyco Synthesis
by Dtlv74 on Tue Jun 30, 2009 8:42 pm
Yes, and is why glutamine is a good PWO substitute for carbs when cutting... I think Chad Waterbury recommends this.
There is at least one study out there though that show this extra effect of glutamine is nullified completely in the presence of even the smallest level of ingested carbohydrate... i think that is the inconsistency issue between different peoples claims on glutamine. Would be interested to also see some trials on whether other aminos influence the effect too... may be another reason why differing trials show different results.
There is at least one study out there though that show this extra effect of glutamine is nullified completely in the presence of even the smallest level of ingested carbohydrate... i think that is the inconsistency issue between different peoples claims on glutamine. Would be interested to also see some trials on whether other aminos influence the effect too... may be another reason why differing trials show different results.
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Re: Glutamine and Glyco Synthesis
by Alex on Tue Jun 30, 2009 8:49 pm
Mix with the peptide bond as this tends not to be broken down after a long exposure time to stomach acid. I think the above is also dependant on what cell glycogen pool levels are like at the time of glutamine ingestion as this would be the priority to replenish these levels first.
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Re: Glutamine and Glyco Synthesis
by Bison on Tue Jun 30, 2009 8:49 pm
Interesting, especially as I just ordered 1kg of Glutamine last week!
Haven't used it for years as I've always thought it was crap but I've come across quite a few studies lately so thought I'd give it one more go.
Going to try 10g upon waking on empty stomach
10g PWO
10g before bed on empty stomach
Will see how it goes for the next 6 weeks.
Haven't used it for years as I've always thought it was crap but I've come across quite a few studies lately so thought I'd give it one more go.
Going to try 10g upon waking on empty stomach
10g PWO
10g before bed on empty stomach
Will see how it goes for the next 6 weeks.
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Re: Glutamine and Glyco Synthesis
by Alex on Tue Jun 30, 2009 8:50 pm
It's one of the supplements I would regulary take although I keep forgetting I have 500g and haven't used it in months.
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Re: Glutamine and Glyco Synthesis
by cleaver on Tue Jun 30, 2009 8:54 pm
There was a bloke on MD who suggested taking glutamine before every meal to prime your cells. He believed it helped with insulin sensitivity.
His test for those who did not believe him was to take 10 grams on an empty stomach. You should get a little pumped and vascular in the same manner as a carb meal. I tried this several times and it is noticable.
I'd say this report is what he was saying on MD.
@BISON - that's the protocol I normally follow although I've reverted to PWO only to test my gut status without it.
His test for those who did not believe him was to take 10 grams on an empty stomach. You should get a little pumped and vascular in the same manner as a carb meal. I tried this several times and it is noticable.
I'd say this report is what he was saying on MD.
@BISON - that's the protocol I normally follow although I've reverted to PWO only to test my gut status without it.
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Re: Glutamine and Glyco Synthesis
by Ader on Tue Jun 30, 2009 9:06 pm
I'm a glutamine fan - Always take pre and post workout - Sometimes stick some in my during workout drink if it's going to be a long one and during this hot spell too probably.
I'm one of the ones who believes they notice the difference when I do and don't take it - Whether or not it's psychological or 'real' I don't know and don't care 'cos it works one way or the other
I'm one of the ones who believes they notice the difference when I do and don't take it - Whether or not it's psychological or 'real' I don't know and don't care 'cos it works one way or the other
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Re: Glutamine and Glyco Synthesis
by Bison on Wed Jul 01, 2009 4:18 pm
cleaver wrote:@BISON - that's the protocol I normally follow although I've reverted to PWO only to test my gut status without it.
How do you rate it?
Are you using that protocol to try raise your own GH levels aswell?
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Re: Glutamine and Glyco Synthesis
by cleaver on Sat Jul 04, 2009 9:12 am
Bison wrote:cleaver wrote:@BISON - that's the protocol I normally follow although I've reverted to PWO only to test my gut status without it.
How do you rate it?
Are you using that protocol to try raise your own GH levels aswell?
Oops only just noticed the question. If it does raise GH all well and good but thats not my reasons. I find it keeps my guts tip top and my immunity high. I also think it does help with carb metabolism as stated above.
PWO I take it with glycine and NAC in the hope of stimulating Glutathione production at the time its most needed.
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Re: Glutamine and Glyco Synthesis
by Dtlv74 on Sat Jul 04, 2009 10:40 am
I really rate glutamine for gut health/intestinal health... noticed profound improvements within about ten days after first taking it.
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Re: Glutamine and Glyco Synthesis
by CHEEF!! on Wed Jul 22, 2009 9:02 pm
nice ive always rated it for doms/recovery anyway
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Re: Glutamine and Glyco Synthesis
by ollie on Wed Jul 22, 2009 9:17 pm
I haven't taken it for ages but I think (can't be sure) that it helped with immunity when I did. Didn't really notice much else.
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Re: Glutamine and Glyco Synthesis
by kp1512 on Wed Jul 22, 2009 9:22 pm
ollie wrote:I haven't taken it for ages but I think (can't be sure) that it helped with immunity when I did. Didn't really notice much else.
same here Ollie - in the past few weeks ive tried it yet again but at the 20+g a day - I cant say for sure but I do feel that my muscles feel fuller quicker....but ill wait and see for a good few months off and on it in the protocol
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