European Flex,December 2001, Glutamine
Q: I have noticed that most of professional bodybuilders claim that they regularly use glutamine. What is so special about this nonessential amino acid? After all body can synthesize glutamine (if there is a need) from other amino acids.
A: Glutamine is unambiguously one of the most popular supplements among the bodybuilders and competitive athletes. Just to name a few benefits –glutamine has anabolic activity (increase synthesis of muscle protein), anticatabolic activity (decrease muscle protein breakdown), lipolytic activity (as it increases secretion of “fat burning” growth hormone), increases synthesis of glycogen and ATP, decreases buildup of fatigue substances –lactate and ammonia, boost immune system and free testosterone levels.
Glutamine is the most abundant amino acid in our body and our muscle tissue. High intensity weight training and any other highly stressful condition depletes Glutamine stores and increases the need for the Glutamine production. Unfortunately even though our body can synthesize this amino acid from the other amino acids (glutamic acid, isoleucin and valine) it appears that body’s ability to produce Glutamine doesn’t replenishes what was lost during intense training or stress.
Many athletes have used it and most commonly they have noticed increased ability to recover from their workouts. Bodybuilders especially can attest for many of glutamine’s powerful muscle building and cell volumazing effects.
I would suggest you to give Glutamine honest try. Don’t use it sporadically but make a habit to take 5grams a day immediately after the workout. After the first week start increasing the dosage by 2-3grams until you reach at least 20 grams per day (I have athletes that take up to 40 grams a day with great results).
Some bodybuilders on their low carbohydrate diets also take excess amount of Glutamine preferring to get glucose from non-carbohydrate source (Glutamine can be converted into glucose by glyconeogenesis process). This is a common practice among the competitive bodybuilders and even though it make some sense I believe that Glutamine is to valuable (and expensive) to be wasted and converted into highly available (and extremely inexpensive) simple sugar –glucose.
Finally –don’t confuse unessential with unimportant. Essential amino acids got that name as our body’s can not produce them and we have to intake them through food or supplements.
European Flex,Decembar 2001,Glutamin
Q: Zapazio sam da vecina bodibildera tvrdi da redovno koristi glutamin.Sta je to tako specificno kod ove neesencijalne amino kiseline? Na kraju krajeva ,telo ima sposobnost da sintetise glutamin (ako postoji potreba) iz drugih amino kiselina.
A: Glutamin je sigurno jedan od najpopularnijih suplemenata kod bodibildera i ostalih sportista koji takmicarski treniraju.Navescemo nekoliko pozitivnih strana-glutamin ima anabolicku aktivnost (povecava sintezu misicnih proteina),antikatabolicku aktivnost (smanjuje pad kolicine proteina),lipoliticku aktivnost (pojacava sekreciju hormona za rast koji ucestvuje u sagorevanju masti),povecava sintezu glikogena i ATP-a,blokira stvaranje supstanci koje stvarju osecaj zamora-laktate i amonijak,podize imuni sistem i izjednacava nivo testosterona.Glutamin je najbogatija amino kiselina u nasem telu i misicnom tkivu.
Treninzi sa tegovima visokog intenziteta ili bilo koje druge vezbe osiromasuju rezerve glutamina i povecavaju potrebu za njegovom sintezom.Nazalost,iako nase telo moze da stvara glutamin iz drugih amino kiselina (glutaminske kiseline,izoleucina i valina),ono nije u mogucnosti da popuni prazninu koja je nastala usled vezbanja.Mnogi sportisti,koji su ga cesce koristili,su primetili da se dosta brze oporavljaju od treninga.Bodibilderi mogu potvrditi cinjenicu da glutamin mnogo ucestvuje u izgradnji misica i u povecanju zapremine celija.
Predlazem da pruzite sansu glutaminu.Ne koristite ga povremeno,vec stvorite naviku da uzimate 5 g dnevno odmah posle treninga.Posle prve nedelje pocnite da povecavate dozu za 2-3 grama sve dok ne stignete do najmanje 20 dnevno (postoje sportisti koji uzimaju po 40 g na dan i imaju odlicne rezultate).Ne3ke vezbaci koji drze dijetu u toku koje unose malo ugljenih hidrata takodje uzimaju znacajne kolicine glutamina,jer hoce da im izvor glukoze bude iz materija koje nisu ugljeni hidrati (glukoza se moze dobiti iz glutamina procesom glikogeneze).Medju ozbiljnim bodibilderima ovo je cesta praksa i iako ima smisla-ja mislim da je glutamin previse vredan (i skup) da bi bio rasipan i pretvaran u veoma dostupan (i jeftin) prost secer-glukozu.
Na kraju-nemojte mesati ono sto je nepotrebno sa onim sto je nevazno.Esencijalne amino kiseline su dobile ime po tome sto nase telo nije u stanju da ih sintetise i stoga ih moramo unositi kroz hranu ili suplementacijom.
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Topic: Glutamin (Read 27757 times)