Hello everyone,
After reading the thread for creatine and deciding to try it for recovery, i asked a guy at work that is a pretty big iron head his opinion, he stated for recovery i should take glutamine.
Do you guys/gals have any experience with this supplement, and would you suggest creatine and glutamine?
Thanks for any help.
I believe the concensus is that glutamine is bunk, but I could be wrong. I know there is some research about glutamine in treatment of malnourished, chronically ill people.
If you are gonna take additional amino acids, forget glutamine, and move towards using extra BCAA's.
Glutamine supplementation has recently been shown to lack any major role in protein synthesis. Most Glutamine taken orally is approximately 80% absorbed and utilised by your gut cells, as glutamine is the primary fuel source for these cells(unlike glucose) which most other cells of the body use. Therfore, plasma glutamine levels will not be elevated making oral supp useless for purpose of elevating intramuscular glutamine levels post exercise.
On the other hand, BCAA's are readily absorbed into the bloodstream and can efficiently be transformed into intramuscular glutamine.
BCAA's are key singnalling agents in the process of protein synthesis, especially Leucine.
BCAA's can be used as an energy source in times of calorie restriction, sparing whole body proteins and amino acids, thereby preserving muscle mass.
glutamine, (which may be synthasized from BCAA's) can also play a major role in muscle glycogen replenishment especially useful in low carb diets.
As far as recovery is concerned - BCAA's are far better absorbed and taken into the blood stream than Oral glutamine, whereby BCAA's are able to trigger protein synthesis. BCAA's also convert to intramuscular glutamine in times of stress(such as in heavy resistance training) far better than oral supp of glutamine.
As far a Gut integrity and GIT health is concerned glutamine is an invaluble nutrient.
Good info sputniik
i believe extra l-luecine creats a more anabolic environment, but i swear by L-G for immune support. Its cheap enough if you buy in bulk & unflavoured.