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My personal
take on Glutamine.
Glutamine is an
effective cell-volumizer similar to Creatine. I use it primarily to conserve
lean muscle mass while on a cutting diet. When a bodybuilder diets to increase
definition, the loss of some muscle tissue is inevitable. The published ratio
is 1 lb of muscle loss to every 3 lbs of fat. Glutamine supplementation is
helpful because it helps to preserve muscle tissue even while on a cutting
diet. If you want maximum size and definition, give Glutamine a shot.
1. What is it
and where does it come from?
L-Glutamine can be
found in protein powders, beans, meats, fish, poultry, dairy products, and of
course, L-Glutamine supplement from Bodybuilding.com.
2. What does it
do and what scientific studies give evidence to support this?
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 L-glutamine. L-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.
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 L-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 L-glutamine
supplement was consumed!
3. Who needs it
and what are some symptoms of deficiency?
Bodybuilders and
those who have been under a lot of stress or trauma (such as burn, surgery,
and disease victims) can particularly gain from the intake of glutamine. Since
bodybuilders use a lot of their glutamine when working out, they are more
susceptible to illness, as the immune system relies heavily on this amino
acid.
Becoming ill or
losing lean muscle mass are signs of deficiency. 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 L-glutamine per day, although
clinical studies have not determined a precise amount for muscle metabolism
optimization.
There are no side
effects associated with L-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.
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