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Who is this guy?
- Rylan Duggan RK, CSCS
- I am known as 'The Problem Part Pro' for my dedication to helping women eliminate all of their stubborn problem areas like sagging arms, muffin top, love handles, and more. My weapons of choice in the battle of the bulge include highly specialized fitness and nutrition programs designed to get maximum results in minimum time. I am an expert author and international consultant on women's fitness, nutrition, and health. I live with my beautiful wife in BC Canada, where I run my private Kinesiology practice and fish on my days off (but never catch anything).
Hi, Rylan:
ReplyDeleteI have been looking into adding Glutamine as a supplement to my existing Whey Protein Isolate. I've read that there are 2 types, L-Glutamine, and Peptide Glutamine. L-Glutamine seems to be the most popular.
My questions to you are, what are your thoughts on this supplement (either or both)?
The research I've uncovered was broad based including: muscle mass growth, immune system support, improved digestion, neurotransmitter growth... etc. The list seems to go on and I haven't come across side effects or studies against it's use.
I am seriously considering this because ever since starting an intense exercise routine 4 months ago, I've felt more "run-down" and have been fighting a cold almost every 6 weeks.
Your thoughts?
Thanks,
Jay
Late 30's male
This comment has been removed by the author.
ReplyDeleteGlutamine is something that I experimented with a number of years back based on the very claims that you stated Jay.
ReplyDeleteTo make a long story short, it's no longer in my regular rotation of the very few supplements that I actually do use.
Glutamine does have a spot for some people, but in my case, it just was never worth the extra money.
Where I do recommend it is if you are undergoing longer than normal caloric depletion, and thus would be at risk for burning up some of your muscle stores. Glutamine supplementation seems to work very well at preserving muscle mass under caloric restriction, or during very high intense exercise.
The point you make about being sick isn't a reason that I would recommend using glutamine, unless your diet is near perfect. The effect glutamine will have on your immune system is negligible compared to the effect that ensuring proper raw vitamin and mineral intake will. I say raw, because your typical multi-vitamin doesn't hold a candle to actual raw food as far as bioavailability.
Anyway, heres the low down on glutamine...
For building muscle mass and gaining strength and size, glutamine is pretty useless.
For boosting your immunity, not worthwile unless your diet is great. If your diet is spot on, glutamine can help a bit.
For preserving muscle mass during caloric depletion and high intensity exercise, glutamine can work wonders.
The best test is to use if for three weeks at 10 grams a day and see how you feel. Side effects are pretty much non existent (glutamine is nothing more than an amino acid that is found in all meat, eggs, fish, etc).
You will know within three weeks if its working for you. If not, then don't waste any more money on it.
Hope that clears it up for you.
PS. If you are already getting 1g/lb of protein, then you are getting more than enough glutamine already and don't need to supplement with it.
5g morning and night in a shake is fine otherwise.
Thanks Rylan, I will try your suggestion.
ReplyDelete-Jay