WHAT IS IT?
Glutamine (referring to L-glutamine) is an extremely important sports supplement. It’s an amino acid, that plays crucial roles in the body. It can be found in small quantities in beans, meats, and dairy products. Of course, high quality glutamine can also be found in sports supplement powders. Glutamine supplementation becomes essential in states of illness or injury.
WHAT IS IT GOOD FOR and HOW DOES IT WORK?
Glutamine is in such high demand by our bodies, that it's no wonder how popular it is as a sports supplement. Glutamine plays a major role in protein synthesis, aids in recovery and immune support, and is the primary fuel source for the cells in the small intestine.
The importance of L-glutamine goes beyond sports supplements though. It's even used in hospitals to help burn victims with their recovery. Impressive!
L-glutamine is essential to nearly every person who would like to enhance their performance and/or muscle growth and recovery. Knowing that glutamine plays a major role in protein synthesis and immune function, it's Important to note that a heavy workout can reduce glutamine levels in the body by up to 50%. Reduced levels of glutamine can cause catabolism, the process where your body will start to break down muscle for glutamine and other aminos. That said, for those that exercise regularly, supplementation is a must for keeping immune function and protein synthesis high.
Glutamine Summary:
-High demand in the body
-Aids in recovery
-Used as fuel source for immune system
-60% free form amino acids in muscle consists of L-glutamine
-Major role in protein synthesis
-Excess helps reduce muscle breakdown
-Heavy workout can reduce levels in body by up to 50%
-Used in hospitals to help burn victims with recovery
-Primary source of fuel for the cells lining inside small intestine
-Helps block cortisol induced protein catabolism
OTHER BENEFITS:
-A study suggests a useful increase in growth hormone when as little as 2g free form L-glutamine consumed
-Helps regulate pH balance in the kidneys
-Enhances brain function
-Assists in nitrogen transport
-Reduces toxic build up of ammonia in the brain
-Can act as anti-inflammatory
WHO SHOULD TAKE IT?
Almost anyone. Glutamine appears to have so many benefits, that it's hard to narrow it down to a select group that could benefit from it. Those that can benefit from glutamine the most would be anyone that trains, and would like to keep their muscles and immune system building and working as efficiently as possible.
WHEN and HOW TO TAKE IT:
-Take 3-5g L-glutamine per dose (mix with protein shake or other healthy fluid)
-1-2 doses per day (2 on training days)
-After workout and before bed
Thursday, March 26, 2009
Sunday, March 22, 2009
Best Sports Recovery Drink
Endurox R4 is the best recovery drink mix that I have been able to find.
It contains a great ratio of carbs to protein and with only 1 gram of fat in the mix, there's not enough to slow digestion. The ingredients are all very quick absorbing forms of carbs and protein, which is perfect for a post exercise drink.
There are several "recovery drinks" out there that include a high fat content, which will drastically slow digestion and ruin the whole purpose of a recovery drink.
The two most important aspects of a recovery drink are the carb sources and protein source... I'll start with a review of the carbs.
Endurox R4 contains a few key sources of carbs, which absorb quickly to create the necessary insulin spike. Those sources are maltodextrin, sucrose and a small amount of dextrose. The dextrose will absorb quicker than the rest, as it doesn't require any digestion. The maltodextrin is next and sucrose last to hit the blood stream.
As a side note, there are studies that show absorption of carbs is optimized if supplied in different forms.
Ok, next is the protein content. Whey protein concentrate is the form chosen for R4. Ideally, they would have used whey isolate for its extremely quick absorption rates. However, concentrate is not too far off. It still absorbs into the body very quickly, and is easy on digestion.
WHAT'S IN IT?
Endurox R4 contains a great blend of rapidly digesting carbs (53g/serving), protein (13g/serving) and several electrolytes/minerals. Containing vitamin C, Endurox also provides antioxidants to aid in recovery.
While I prefer a slightly higher amount of protein in a recovery drink, studies do show their ratio to be ideal. Either way, Endurox R4 has the best mix of ingredients that I've found, compared to all other recovery drinks.
WHAT IS IT GOOD FOR?
Recovery of course! Strenuous exercise puts small tears in your muscles, uses up valuable glycogen stores and breaks down muscle for protein. R4 utilizes a proper mix of important ingredients to quickly replace glycogen stores, vital amino acids and electrolytes. A good recovery drink like R4 also significantly increases protein and glycogen synthesis, therefore speeding up recovery and maximizing your muscle gains.
WHO SHOULD TAKE IT?
Recovery drinks are not just for bodybuilders! Anyone that performs at least 45 minutes of exercise can greatly benefit from a recovery drink. Without the proper form of nutrition right after a workout, your body will not get what it needs at the right time to maximize it's ability to heal and adapt.
WHEN and HOW TO TAKE IT:
The best time to consume a recovery drink, is immediately after a workout. At the latest, it should be consumed within 20 minutes for optimum results. There is a small window of opportunity following a workout, where your body is primed to readily absorb nutrients for repair. It's really a one hour window, but the benefits your body receives rapidly decline, the further into that hour you get.
As far as how to take it... Mix one serving of powder with 16 ounces of water.
It contains a great ratio of carbs to protein and with only 1 gram of fat in the mix, there's not enough to slow digestion. The ingredients are all very quick absorbing forms of carbs and protein, which is perfect for a post exercise drink.
There are several "recovery drinks" out there that include a high fat content, which will drastically slow digestion and ruin the whole purpose of a recovery drink.
The two most important aspects of a recovery drink are the carb sources and protein source... I'll start with a review of the carbs.
Endurox R4 contains a few key sources of carbs, which absorb quickly to create the necessary insulin spike. Those sources are maltodextrin, sucrose and a small amount of dextrose. The dextrose will absorb quicker than the rest, as it doesn't require any digestion. The maltodextrin is next and sucrose last to hit the blood stream.
As a side note, there are studies that show absorption of carbs is optimized if supplied in different forms.
Ok, next is the protein content. Whey protein concentrate is the form chosen for R4. Ideally, they would have used whey isolate for its extremely quick absorption rates. However, concentrate is not too far off. It still absorbs into the body very quickly, and is easy on digestion.
WHAT'S IN IT?
Endurox R4 contains a great blend of rapidly digesting carbs (53g/serving), protein (13g/serving) and several electrolytes/minerals. Containing vitamin C, Endurox also provides antioxidants to aid in recovery.
While I prefer a slightly higher amount of protein in a recovery drink, studies do show their ratio to be ideal. Either way, Endurox R4 has the best mix of ingredients that I've found, compared to all other recovery drinks.
WHAT IS IT GOOD FOR?
Recovery of course! Strenuous exercise puts small tears in your muscles, uses up valuable glycogen stores and breaks down muscle for protein. R4 utilizes a proper mix of important ingredients to quickly replace glycogen stores, vital amino acids and electrolytes. A good recovery drink like R4 also significantly increases protein and glycogen synthesis, therefore speeding up recovery and maximizing your muscle gains.
WHO SHOULD TAKE IT?
Recovery drinks are not just for bodybuilders! Anyone that performs at least 45 minutes of exercise can greatly benefit from a recovery drink. Without the proper form of nutrition right after a workout, your body will not get what it needs at the right time to maximize it's ability to heal and adapt.
WHEN and HOW TO TAKE IT:
The best time to consume a recovery drink, is immediately after a workout. At the latest, it should be consumed within 20 minutes for optimum results. There is a small window of opportunity following a workout, where your body is primed to readily absorb nutrients for repair. It's really a one hour window, but the benefits your body receives rapidly decline, the further into that hour you get.
As far as how to take it... Mix one serving of powder with 16 ounces of water.
Saturday, March 14, 2009
Creatine
WHAT IS IT?
Creatine is an organic acid that's produced naturally by our kidneys, liver and pancreas. It helps supply our muscles and nerve cells with energy.
About 95% of creatine is found inside muscles, while the other 5% is found in the brain, heart and testes. Creatine is 100% natural, and can be found in foods like fish, beef and other minor sources.
WHAT IS IT GOOD FOR and HOW DOES IT WORK?
Creatine is an excellent supplement for enhancing muscle size and increasing resistance to anaerobic fatigue.
Muscle Size:
Creatine starts by volumizing (super-hydrating) your muscle cells, which in turn makes them look larger. This volumizing effect is produced by creatine entering your muscle cells, and retaining extra water along with it. Because the extra water is retained inside the cells, you will actually look more muscular, not just puffy.
Another major benefit to your cells being super-hydrated, is that It promotes protein synthesis, glycogen synthesis and deters muscle breakdown.
If you don't already have a good amount of creatine stored in your muscles, you have the potential to put on easily 3-5 pounds in a one week loading phase. After that, simple maintenance will keep the weight on. The added weight will quickly convert to actual lean muscle, due to the increase in protein synthesis.
Increased Energy:
Creatine has the amazing ability to regenerate our bodies method of energy production, with extreme efficiency. It achieves this feat by donating a phosphate molecule to ADP (adenosine diphosphate), thereby restoring it to ATP (adenosine triphosphate). ATP is the key to energy production inside the body.
The normal process of regeneration takes much longer than this, making creatine ideal for anyone that will be performing intense anaerobic activities.
OTHER BENEFITS:
- Studies have shown creatine ingestion increased growth hormone levels by statistically significant amounts for 2-6 hours following consumption
- Acts as lactic acid buffer, delaying muscle fatigue
WHO SHOULD TAKE IT?
Basically, anyone with a desire for more energy, strength and an increase in lean muscle mass should take creatine. Not to sound like an advertisement... I say that because it's true!
There are many people that could benefit from creatine. Anyone that's into physical fitness, and performs anaerobic activities, would benefit greatly. Also, if you would like to quickly put on a few extra pounds, creatine is for you.
There is one particular group of people that could possibly benefit from creatine the most... Vegetarians. While our bodies produce small amounts of creatine on their own, a good quantity of creatine comes from the ingestion of meats.
That also means that vegetarians are likely to see much better initial results than those that do eat meat, because they have more room for extra creatine storage.
WHEN and HOW TO TAKE IT:
In my opinion, the best way to take creatine is the loading method, followed by a maintenance phase. the loading method is very simple, straight forward and you will notice the benefits much faster than if you start off on a maintenance phase.
The Loading Method:
Consume a total of 20 grams of creatine each day for 5-7 days. Split the 20 grams into four doses (5 grams each) throughout the day. Mix the creatine with water, tea, or a whey protein shake. Avoid mixing with acidic juices.
I like to take it with my morning protein shake, before and after workout, and then before I go to sleep at night.
NOTE: For best results, it is important that you drink more water than you normally would, while in the loading phase. if you do not, you could become dehydrated from the creatine pulling all the water from other parts of your body into your muscles. I recommend drinking at least 72 ounces of water each day, while on the loading phase.
After the loading phase, continue on a six week or more maintenance phase.
The maintenance phase is also very simple. Consume a total of 5 grams every day, split into 2 doses. I prefer to dose post workout, and before I go to sleep each night. If you like, feel free to take 3 doses of 2 grams each. You may achieve better results for yourself that way.
Cycling:
While there is no research to support it, one recommendation is to start a new loading phase after a six week maintenance phase. The reason behind this cycle, is because once you have gained a decent amount of muscle mass, there is more room in your muscles for the extra creatine. By repeating the loading phase, you will once again super-hydrate your muscles and give yourself another boost in mass.
Creatine is an organic acid that's produced naturally by our kidneys, liver and pancreas. It helps supply our muscles and nerve cells with energy.
About 95% of creatine is found inside muscles, while the other 5% is found in the brain, heart and testes. Creatine is 100% natural, and can be found in foods like fish, beef and other minor sources.
WHAT IS IT GOOD FOR and HOW DOES IT WORK?
Creatine is an excellent supplement for enhancing muscle size and increasing resistance to anaerobic fatigue.
Muscle Size:
Creatine starts by volumizing (super-hydrating) your muscle cells, which in turn makes them look larger. This volumizing effect is produced by creatine entering your muscle cells, and retaining extra water along with it. Because the extra water is retained inside the cells, you will actually look more muscular, not just puffy.
Another major benefit to your cells being super-hydrated, is that It promotes protein synthesis, glycogen synthesis and deters muscle breakdown.
If you don't already have a good amount of creatine stored in your muscles, you have the potential to put on easily 3-5 pounds in a one week loading phase. After that, simple maintenance will keep the weight on. The added weight will quickly convert to actual lean muscle, due to the increase in protein synthesis.
Increased Energy:
Creatine has the amazing ability to regenerate our bodies method of energy production, with extreme efficiency. It achieves this feat by donating a phosphate molecule to ADP (adenosine diphosphate), thereby restoring it to ATP (adenosine triphosphate). ATP is the key to energy production inside the body.
The normal process of regeneration takes much longer than this, making creatine ideal for anyone that will be performing intense anaerobic activities.
OTHER BENEFITS:
- Studies have shown creatine ingestion increased growth hormone levels by statistically significant amounts for 2-6 hours following consumption
- Acts as lactic acid buffer, delaying muscle fatigue
WHO SHOULD TAKE IT?
Basically, anyone with a desire for more energy, strength and an increase in lean muscle mass should take creatine. Not to sound like an advertisement... I say that because it's true!
There are many people that could benefit from creatine. Anyone that's into physical fitness, and performs anaerobic activities, would benefit greatly. Also, if you would like to quickly put on a few extra pounds, creatine is for you.
There is one particular group of people that could possibly benefit from creatine the most... Vegetarians. While our bodies produce small amounts of creatine on their own, a good quantity of creatine comes from the ingestion of meats.
That also means that vegetarians are likely to see much better initial results than those that do eat meat, because they have more room for extra creatine storage.
WHEN and HOW TO TAKE IT:
In my opinion, the best way to take creatine is the loading method, followed by a maintenance phase. the loading method is very simple, straight forward and you will notice the benefits much faster than if you start off on a maintenance phase.
The Loading Method:
Consume a total of 20 grams of creatine each day for 5-7 days. Split the 20 grams into four doses (5 grams each) throughout the day. Mix the creatine with water, tea, or a whey protein shake. Avoid mixing with acidic juices.
I like to take it with my morning protein shake, before and after workout, and then before I go to sleep at night.
NOTE: For best results, it is important that you drink more water than you normally would, while in the loading phase. if you do not, you could become dehydrated from the creatine pulling all the water from other parts of your body into your muscles. I recommend drinking at least 72 ounces of water each day, while on the loading phase.
After the loading phase, continue on a six week or more maintenance phase.
The maintenance phase is also very simple. Consume a total of 5 grams every day, split into 2 doses. I prefer to dose post workout, and before I go to sleep each night. If you like, feel free to take 3 doses of 2 grams each. You may achieve better results for yourself that way.
Cycling:
While there is no research to support it, one recommendation is to start a new loading phase after a six week maintenance phase. The reason behind this cycle, is because once you have gained a decent amount of muscle mass, there is more room in your muscles for the extra creatine. By repeating the loading phase, you will once again super-hydrate your muscles and give yourself another boost in mass.
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