Glutamine-is it worth it?
I have always heard mixed reviews about this product's usefulness? Is it a requirement for your stack? Why or why not?
Why Glutamine is not worth Investing in:
"The findings indicate little benefit for retention of lean mass with supplementation of glutamine during a short-term weight reduction program."
"Supplemental glutamine would only benefit us if our intracellular muscle glutamine concentrations were depleted. There are numerous studies that indicate no intracellular muscle glutamine depletion whatsoever following extensive exercise, but even if we do experience some glutamine attenuation.... we are still producing it within us, and getting it through our diet.
In healthy adults, dietary consumption of glutamine has been estimated to be around 5 grams per day (3). Foods such as meat, fish, dairy products, eggs, beans, cabbage, spinach, parsley, beets, ect. are all common sources. A single 3-oz serving of meat contains around 3-4 grams of glutamine. (4)
Now let's add on top of all that, the fact that an average 50 gram protein shake, there's about 4.5+ grams of glutamine. So for a 150 lb individual at only 2 protein shakes a day, that's around 9-10 grams of supplemental glutamine. "
"addition of glutamine did not affect whole-body protein synthesis post-exercise. The rate of MPS was not different between trials. The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis"
"glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults."
"short-term ingestion of glutamine does not enhance weightlifting performance in resistance-trained men."
"Although glutamine supplementation may increase plasma glutamine levels, its effect on enhancement of the immune system and prevention of adverse effects of the overtraining syndrome are equivocal"
"although the glutamine hypothesis may explain immunodepression related to other stressful conditions such as trauma and burn, plasma glutamine concentration is not likely to play a mechanistic role in exercise-induced immunodepression."
Examine is great to get a first look at most supplements without having to dig through journals.
@thefitmurse I love examine, but i also like to verify everything with pubmed or researched studies to make sure everything is on the same page.
we all know how much magazines or dogma can push certain supplements when in reality it is more false than true!
I dont have as much research to offer but I just recently introduced glutamine into my supplement regimen and it has made a huge difference in recovery during this show prep.
@campusprojkg glutamine has no effects on recovery. (read the references above) You may have added plenty of other supplements or products that could offer recovery benefits that include
LCLT, HICA, Citrulline, Beta-alanine, Betaine, Synerglut
All of these actually have research behind it for those effects. Glutamine may only help internally with digestion. As it was studied on patients who were ill or needed help with digestion. You won't find any study to back recovery or aid in the gym with strength. This is why the bulk ingredient is dirt cheap because there is not much to back it.
While it may get a lot of placebo, it may be better to invest your money in things like Ergonine or Xtend Perform to help assist with recovery during your goal at the moment with contest prep.