Glutamine is just 1 of 11 nonessential aminoácidos. Just as it’s nonessential does not mean it isn’t essential. To put it simply, the body is able to produce what it needs. 60% of free form amino acids are present in the shape of glutamine. During times of stress (stress not defined), glutamine reserves are depleted.
Many studies have proven that despite all of the hype about how glutamine complementação may help increase músculo mass, strength and stop the dreaded OT (overtraining) syndrome, study articles which could be found now (2006) that analyze glutamine supplementation benefits on performance, body composition and proteína degradation have proven that it features no noticeable, scientifically proven benefit to the peso lifter. Obviously when I got the first article about glutamine’s super muscle building benefits, I was interested myself.
After finding the study done by David Barr, I was so excited I could not wait to tell you. I’m not going to offer a complete reference list – they are all at the end of David Barr’s article that will be included here for your reference. A high protein dieta or that of a well-fed bodybuilder who’s following the criteria for protein intake, will be adequately supplied with the dietary glutamine they require. About 10 percent of your overall dietary protein consumption is comprised of glutamine (3-10percent from milk proteins; 15 percent from mean resources ).
In my case, given my stats and dietary intake, I’m getting around 29g of glutamine per day in my diet. Over most supplement companies would recommend I supplement with anyhow. A good deal of theories hold onto the belief that because glutamine helps with clinical stress, it is going to assist with exercise induced stress. But bear in mind that exercise has nothing on actual clinical stress.
Nitrogen loss in actual clinical stress is significantly more widespread than the leg exercise you just did. In a 2001 study by Candow et al, they reasoned that 0.9g of supplemental glutamine/kg/day during resistance training had no substantial effect on muscle performance, body composition or muscle protein degradation in healthy adults. At my current weight, that’s 75g of glutamine per day! Most of the research on endurance athletes have shown little to no important benefits concerning immune system functions or enhancements.
Exercise-induced immunodepression- plasma glutamine isn’t the link. In reference to glutamine’s capacity to raise the hydration state of cells, Dr. John M Berardi, Ph.D.. The jury remains out on glutamine improving glycogen stores after resistance exercise. Most bodybuilders have a post-workout strategy of high glycemic carbohydrates anyway which replace any glycogen lost making additional supplement unnecessary. In the analysis by Welbourne (1995) they demonstrated a little 2g oral dose of glutamine is capable of significantly elevating alkaline reserves in addition to growth hormone.
But does this influence the bodybuilder in any measurable way? According to the Cadow et al (2001) they did not find any lean body mass gains. Finally, in relation to protein synthesis (muscle preservation and construction ) the latest research indicates no immediate correlation that glutamine increases the rate of protein synthesis in any respect. Even in some of the worst cases, it has little measurable effect.
There goes the muscle building concept! One study even went up to test on individuals, the effects of adding glutamine to an amino acid mixture. They reasoned that the initial amino acid mix increased protein synthesis by 48% but adding glutamine to the mix had no extra protein synthesis effects. At this time you are probably thinking that glutamine is a useless supplement.
It is not a useless supplement and my aim is to just show you another side of the coin so you can decide on your own. Even David Barr points out that there are cases when glutamine supplementation may be helpful to the Realtor, particular injury instances, postoperative patient or for total parenteral nutrition (TPN) during acute illness. Steroid users coming off a bicycle. At this moment, testosterone can be extremely low. There’s a chance of increased catabolism whatever the diet of the bodybuilder.
When on a cutting diet and trying to get really lean, some bodybuilders may further boost a calorie deficit AND boost exercise volume. This may cause an increase condition of exercise induced stress and catabolism beyond that of a standard bodybuilder on a fat loss regime. Competitive bodybuilders come to mind in this example. Glutamine can help reduce the stress and exercise associated catabolism since it is beyond that of regular exercise induced stress. In elite endurance athletes or individuals who train under extreme conditions many times a day.
These are cases where intense anxiety (not clinical) but a whole lot more intense then routine exercise comes into play and glutamine may be beneficial. Under specific circumstances where catabolic waste is intense (Alcoolismo, Chemotherapy side effects, Food allergies, HIV/AIDS, Irritable bowel syndrome, Cândida yeast overgrowth, Post-exercise colds and flu, Severe burns Ulcerative colitis). These are situations where a man is injured and trying to prevent catabolic waste.
David Barr makes a last remark after all his study that glutamine is not a worthwhile supplement to the resistance trainer who’s on the right bodybuilding diet with post workout nutrition. Of course he does not call glutamine a dramatic supplement with muscle building benefits. He does show some cases where glutamine may be beneficial in valid wasting conditions. It’s not just a black and white answer.
Glutamine supplementation likely will not do anything for you if you’re a bodybuilder on a correct dietary plan. Spend your cash on more food if you’re wanting to build muscle. At this time, I’d actually encourage you to do your own research. Granted, David has done a bang up job! Even I thought in glutamine for bodybuilding before I was confronted tolook at real evidence rather than a magazine ad or a fantasy from a big guy at the gym. If you don’t think any of this, that is okay. But until future research can shown that glutamine has remarkable muscle building effects, the current literature available does not support those theories. 1. Barr, David J., CSCS, MSc. 2. Berardi, Dr. John M, Ph.D..