glutamine

[MS]

Eat your Oats!

Here's an intersting one from the folks at our favorite chocolate company (Nestle's) in:

Am J Physiol Gastrointest Liver Physiol 2001 Jul;281(1):G267-74

Free and protein-bound glutamine have identical splanchnic extraction in healthy human volunteers.

The objectives of the present study were to determine the splanchnic extraction of glutamine after ingestion of glutamine-rich protein ((15)N-labeled OAT proteins) and to compare it with that of free glutamine and to determine de novo glutamine synthesis before and after glutamine consumption. ……………….. The main conclusion of the present study is that glutamine is equally bioavailable when given enterally as a free amino acid and when protein bound. Therefore, and taking into consideration the costs and drawbacks of free glutamine supplementation of ready-to-use formulas for enteral nutrition, protein sources naturally rich in this aminoacid are the best option for providing stable glutamine.

NOTE: Soy protein is also high in glutamine.......though as a whole, soy protein is not as well absorbed.

 

[Fonz]

You never said anything about my Homer pic of you, Fonz.

LOL

I thought it was pretty original.

Fonz

 

[Fonz]

I can only speak of my own experience, but I haven't gotten sick in the two years I've been taking glutamine. That fact alone keeps me on it. I also have a mentor who has been training for 50+ years who swears by it. He only recommends three supplements for bodybuilding (outside of vitamins/minerals) - glutamine, creating, and protein. He has me taking 30 grams/day, split up into three portions - 10 in the am, 10 after I train, and 10 before I go to bed.

4 things:

- Glutamine comprises 61% of the amino-acid pool
- Glutamine in the bloodstream is what counts
- Blood stream glutamine is TIGHTLY controlled by
our bodies.
- Inefficient delivery systems: Taking it orally is
a waste. You'd need 30-40g just to deliver
2-3g into the bloodstream. And even then,
you'd have to be deficient regarding blood stream glutamine
levels.

In theory, POST-WO, there is a window.

Personally, IMO to many "ifs" and "buts".

And btw, you're confusing glutamines immune-system boosting
abilities with its anabolic abilities. They are not tied to one another. While one can be stimulated, the other one
may not.

Fonz

 

[jenny27]

i don't know about muscle recovery but taking glutamine seems to make my muscles look fuller

 

[MS]

I basically agree (from the beginning) that it's a waste of time and money unless you are deficient. In this case if you take enough (yeah, 30-40g per in several large doses over 10 or more days) then it clearly gets absorbed enough to increase plasma levels considerably. Whether this has any anabolic relevance is doubtful, but the use I'm talking about is really just as an anticatabolic during the stress of precomp dieting (without AAS....I think AAS also negates the benefits of supplemental glutamine). I also recommend adding in BCAAs at this stage of the diet.

What I'm talking about has nothing to do with immune function and, in fact, the evidence for glutamine's ability to enhance immune function when taken orally is a lot more dubious! Anyway, if you cost it out I think you'll find that 10mg per day of winny is much cheaper AND more effective for dieting. For those that choose to not use AAS, I think this is a worthwhile supp but only in extreme circumstances. Is there any direct scientific evidence for this in a population of natty bodybuilders during the last month of a precomp diet???? No, nor is there likely to be. All we know is that it IS partially absorbed, it DOES increase plasma levels, and that athletes that have low plasma levels are more likely to feel fatigued or sick. We know that plasma levels are crucial to anitcatabolic processess and increasing protein in the diets of athletes with low glutamine leads to an increase in their plasma glutamine levels. We know this happens whether we supplement free form glutamine, or increase intake of glutamine rich proteins, or just proteins in general. The body will make all the glutamine it needs when other dietary factors are adequate. We know anecdotally that people such as Spatts feel they recover better when consuming some glutamine. I expect this to be very dose and individual dependant, but I honestly think that most folks are fine just making sure they get enough protein. Glutamine is an expensive way to increase your protein intake just like ALA is an expensive way to reduce your blood glucose..........I think both supps are excellent in some cases, and completely unnecessary in others. Knowing when to take what can save a lot of money in the long run.

But the bottom line, as always, is that if it works for you then stick with it even if it's a placebo or minimal effect.

 

[aurelius]

As for glutamine being the cornerstone of bodybuilding supps, I think this reflects the faddish nature of the supp industry. Everyone (almost) buys into the hype until they realize it's not helping THEM. I think that glutamine will help some folks in certain situations, but not most normal healthy people getting enough rest and protein.

amen

I would just add (no degree in nutrition) that for me, a sound diet contains plenty of what you need. No need to run out and spend silly amounts of money on "supplementation" when a juicy t bone is what the doctor ordered.