Glutamine

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posted by shortz

Glutamine
By shortz

There is a lot of debate on the topic of glutamine. Here is what I found. It didn’t take much to form my own conclusion. The information is quite easy to find, but, opinions seem to shadow the facts.

Glutamine is, in fact, the most abundant amino acid in the blood and muscle cells. It consists of more than 60% of the free amino acid pool in muscle tissue. Glutamine is also the most nitrogen rich amino acid, supplying 35% of the nitrogen that muscle cells use to synthesize proteins.

Glutamine is considered to be a “conditionally essential” amino acid because although the body can synthesize it, there are times when the body’s high demand for glutamine exceeds its’ glutamine stores and manufacturing efforts. Several kinds of stress can use up its’ stores easily, like medical conditions, intense exercising, injuries etc.

Glutamine is effected in many other ways and effects the body in many ways. One study reported that 73% of athletes with infection had glutamine levels below normal. It’s quite obvious why glutamine supplementation during illnesses can be beneficial.

Gltumaine has also been shown to promote the storage of glycogen. A study by Bowtell and colleagues from the University of Dundee, Scotland, groups 6 subjects each cycled until fatigue and were given a carb supp and a carb/glutamine supp and although the carb/glutamine supp did not increase the glycogen stores in muscles, it did increase them in the liver.

So, what doses are effective? A minimum of 2g is needed to increase plasma growth hormone levels and 8g has been effective in promoting glycogen resynthesis. For the purpose of recovery, .3g per kg of body weight is found to be the effective dose. For a PWO shake, an average of 1-2g is effective and yes, the powder supp is best in this case.

Can't afford it?? Find it in these foods!!! The “grams” are the amount of glutamine found in each food.

Round steak 3oz- 4.05g
Chicken Breast 3oz- .374g
Ground Beef 3oz- 3.19
Ham 3oz- 2.68g
Flounder 3oz- 2.39g
Mozz. Cheese 1oz- 1.65g
Dry Roasted peanuts 1oz- 1.40
1 large boiled egg- .82g

posted by the masterpiece

thanx shortz i found that info very interesting

posted by illsniggles

... and space it out with creatine :2cents:

posted by jcvaughn26

yep they compete for the same space so one will become ineffective.

posted by BOTB

How long should u space them? If you take ur creatine shake directly after pumping how long should you wait before glutamine intake?

posted by illsniggles

i usually take glutamine in the morning or something with a meal, then take creatine after my workout. Just space it out it least a few hours.

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