Written on Sunday, August 31st, 2008 by Miroslav Nikolov
L-glutamine supplement – body muscles, weight loss, training
L-glutamine – very popular supplement, I am sure you have heard about it. Do you know that glutamine can help you with your training, weight loss and save your muscles.
L-glutamine or just glutamine is very popular supplement in bodybuilding area, but it is also great for weight loss. It has many advantages, it is harmless and can help you with your training, cardio or just sustain your muscles during cardio and after it.
L-glutamine is the most widespread amino acid in our body and as such it is rarely enough. Glutamine takes part into many processes in our body and sometimes our organism has to make a compromise - to chooses from where to take more glutamine.
In brief:
What L-glutamine is?
Glutamine is non-essential amino acid, because it is synthesizes by different organs in our body – muscles, liver and so on. This amino acid takes huge part in our blood plasma – 30 – 35% and it contains 20% hydrogen – this makes glutamine main hydrogen carrier to the muscle cells.
How glutamine supplement is produced?
Normally L-glutamine is produced as part of biotechnological way by fermentation of proper food environment and bacterias.
1) What is the main physiology effect of L-glutamine?
It raises growth hormone’s levels and takes important part in protein metabolism, which makes it very famous among bodybuilders and fitness competitors. If you take it regularly glutamine will protect your muscles of dissociation. Also this will guarantee enough amount for your muscles during cardio training and keep your muscles untouched during your weight loss diet.
Your body has to have enough amount of glutamine otherwise another tissues will reach for it in muscles.
2) About L-glutamine doses for weight loss and training.
It is considered that the proper dose is about 0,2 grams per kg of body weight (for example if you are 80 kg your dose is 16 grams). It is researched that doses of about 0,3 grams are harmless for our body. Dose of 2 grams (single intake) 30 min after training rises growth hormone’s levels sensibly and a bit less of insulin and testosterone’s levels for 2 hours after it’s intake.
If you took 4 grams this will raise your growth hormone’s levels even more. It is good to know that these levels (using this dose) can jump to 4 times.
This is related to a healthy weight loss and training, because your body is going to recover better, you will have more strength and more fats will be used for energy (because glutamine keeps muscles untouched).
3) Side effects when you take L-glutamine.
L-glutamine has no side effects, but if you take too much you can have indigestion. If you have this problem then wait until it passed and reduce the doses.
4) When you can take glutamine?
Many researches point that after training glutamine amount go down to 50%, so the best time to take it is after training or cardio. Then it helps for muscle glycogen’s recovery (without raises blood sugar and insulin’s levels – this is great of weight loss point of view). L-glutamine also increases protein synthesis and raises many important hormone’s levels.
This is great, because you know now that your body has enough material for recovery – one step closer to fit body goal.
The best variant is to take it 30 min after training.
5) Where you can find L-glutamine?
You can find it in many supplement products – liquid form, pills or in powder. It takes part in amino acid supplements, in most of the protein powders. You can find it also as independent supplement.
Normally there are many supplement products combining L-glutamine, creatine and L-carnitine.
You can find it in some weight loss products as well.
In addition:
By taking glutamine you don’t have to think about, if your body is well recovered or if it will stay fit during your weight loss program. So you can think about other aspects of your diet.
It is great if you are trying to lose weight healthier way, because after cardio you will help your muscles and ensure fat loss.
Do not forget that your muscles are your most important tool for weight loss no matter if you are man or woman.
Summary:
- take glutamine 30 min after training or cardio for better body muscle recovery;
- take glutamine before sleep time – it will protect your muscles during the night and force your body to uses fats for energy;
- take glutamine if you have big holes between meals – again to protect your muscles;
- combine glutamine with creatine and carnitine to boost your weight loss results;
Do you think this can help for your weight loss results?
Used tags: body, cardio, glutamine, muscles, supplements, training, Weight loss supplements
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