Tag Archives: post workout supplements

What is it?

L-Glutamine is an amino acid, which is a building block of protein. It is naturally produced in the body and is found in many foods such as meat, fish, and dairy products. 

L-Glutamine is also available as a dietary supplement, which people use for a variety of reasons, such as to improve their gut health, enhance athletic performance, and support their immune system.

Why would someone take L-Glutamine?

• Individuals that want to gain muscle or improve their recovery but do not consume enough protein with high glutamine content may consider supplementing with L-Glutamine.
• People who suffer from specific gut health or digestion issues. L-Glutamine can improve the health of your gut, which is essential for proper digestion and nutrient absorption. L-Glutamine facilitates the cells in your gut lining, promoting growth and repair, resulting in improved gut health and easier digestion.
• People who’re searching for natural ways of improving their immune function. L-Glutamine has the potential to enhance immune function by fighting against things that can damage it, such as inflammation and oxidative stress.

Who’s L-Glutamine not for?

While L-Glutamine is generally safe for most people, certain groups of individuals should reconsider supplementing L-Glutamine or consult with a healthcare professional before doing so. 

These groups include:

1. Individuals with certain medical conditions: If you have liver or kidney disease, you should avoid taking L-Glutamine, as your body may not be able to process it effectively. Additionally, individuals with epilepsy or bipolar disorder should consult with a healthcare professional before taking L-Glutamine, as it may interact with certain medications used to treat these conditions.
2. Pregnant or breastfeeding women: It is not recommended for pregnant or breastfeeding women to take L-Glutamine, as there is not enough research to confirm its safety for these groups.
3. Allergies: If you are allergic to monosodium glutamate (MSG), you may also be allergic to L-Glutamine, as they have similar structures. In this case, it's important to avoid supplementing with L-Glutamine.

What to look for in L-Glutamine?

Thankfully, L-Glutamine is a simple supplement that doesn't require a bunch of complex considerations.

1. Quality: Look for a supplement that is high quality and from a reputable brand. You can check the company's website, reviews, and certifications to ensure that the product is safe and effective.
2. Purity: Look for a pure supplement free of additives, fillers, or contaminants. 
3. Form: L-Glutamine is available in different forms, such as powder, capsules, and tablets. Choose the form that is most convenient for you and fits your lifestyle.
4. Dosage: Look for a supplement that provides an adequate dosage of L-Glutamine per serving. The recommended dosage may vary depending on your age, weight, and health status, so consult with a healthcare professional before starting any supplement.
5. Price: Look for a supplement that fits your budget and offers good value for money. However, don't compromise on quality or purity for a lower price.

How to take L-Glutamine?

The recommended usage will vary based on the intended purpose.

For the amino acid supplementation purpose: To take L-Glutamine for protein synthesis, it is typically recommended to consume 5-10 grams of L-Glutamine per day. This can be taken as a single dose or divided into smaller doses throughout the day. It's often recommended to take L-Glutamine immediately after exercise to help with muscle recovery, but it can also be taken at other times of the day as well. 

For gut health purposes: 

If you are taking L-Glutamine for gut health, it's best to take it on an empty stomach so that it can be absorbed directly into the bloodstream and reach the cells of the intestinal lining. It's also important to drink plenty of water to help with absorption. The typical recommended dose ranges from 5 to 10 grams per day. 

For immune health: 

There is no specific recommended dosage of glutamine for immune health, but a general guideline is to take 2-5 grams of glutamine per day. 

When to take L-Glutamine?

Please refer to the section outlining the recommended usage for further guidance.

How long should I expect to see results?

The time it takes to see results with L-Glutamine can vary depending on the individual and the purpose for which it is being used. Some people may experience results within a few days, while others may need to use L-Glutamine for several weeks or even months before seeing any noticeable benefits. 

For example, individuals using L-Glutamine to support gut health may need to use it consistently for several weeks to see improvements in digestion and nutrient absorption. It's important to note that L-Glutamine is not a quick fix and that results may take time to manifest. As with any supplement or health-related change, it's important to be patient and consistent in your use to see the best results.

Can L-Glutamine be used with other supplements?

Yes, L-glutamine can be used with other supplements. However, it is always best to consult with a healthcare professional or a qualified nutritionist before combining supplements. Some supplements may have interactions with L-glutamine or may affect its absorption, so it's important to make sure that the combination is safe and effective. It's also important to follow recommended dosages and not exceed the maximum daily dose.

What differs from product to product?

So long as the product is pure L-Glutamine, free from additives like colours and fillers, and is manufactured by a reputable company, it is recommended that you choose a product that fits your budget or aligns with a brand that you trust.

References:

1. Gao, Z., Tseng, C. H., Strober, B. E., Pei, Z., & Blaser, M. J. (2018). Substantial alterations of the gut microbial ecology and function after antibiotic treatment. ISME Journal, 12(11), 2833-2843. https://doi.org/10.1038/s41396-018-0160-7
2. Varnier, M., Leese, G. P., Thompson, J., Rennie, M. J., & Pacy, P. J. (1995). Stimulatory effect of glutamine on glycogen accumulation in human skeletal muscle. American Journal of Physiology-Endocrinology and Metabolism, 269(2), E309-E315. https://doi.org/10.1152/ajpendo.1995.269.2.E309
3. Windmueller, H. G., & Spaeth, A. E. (1974). Intestinal metabolism of glutamine and glutamate from the lumen as compared to glutamine from blood. Archives of Biochemistry and Biophysics, 165(1), 1-14. https://doi.org/10.1016/0003-9861(74)90280-7
4. Castell, L. M., Poortmans, J. R., & Newsholme, E. A. (1996). Does glutamine have a role in reducing infections in athletes? European Journal of Applied Physiology and Occupational Physiology, 73(5), 488-490. https://doi.org/10.1007/BF02425410
5. Cury-Boaventura, M. F., Levada-Pires, A. C., Folador, A., Gorjão, R., Alba-Loureiro, T. C., Hirabara, S. M., & Pithon-Curi, T. C. (2008). Effects of exercise on leukocyte death: prevention by hydrolyzed whey protein enriched with glutamine dipeptide. European Journal of Applied Physiology, 103(3), 289-294. https://doi.org/10.1007/s00421-008-0719-9

Post-workout nutrition is one of the most important aspects of helping you make progress towards your fitness goals. Without it, you are robbing yourself of some SERIOUS progress.

But what are we supposed to eat after our workouts? Well, to answer that question, you have understand what is going on in our bodies after a workout is finished.

The Muscle Breakdown

During your workout, you are constantly placing stress on the muscles that you have been targeting during your training. As a result, your muscles have been broken down, and are in need of repair.

So, as you probably already knew, the most important factor in your post-workout nutrition is protein. This allows you to fuel your body with the resources it needs to build and repair muscle, in preparation for your next training session (which should include some form of increased stress, via progressive overload).

The best way to do this is with a whey protein shake, since it fills your body with high-quality, fast-acting protein. This will make an impact faster than any other form of protein, and is highly recommended for you right after your finish a workout. By doing so, you are taking advantage of the anabolic response your body is currently presenting.

Now, filling your body with protein right after your workout is great. However, it can still be improved.

How can this be done? Simple: it's time to combine protein with some carbohydrates.

Time to Carb Up

While carbohydrates have become the hated macronutrient in society, it is still widely known as an immensely beneficial nutrient to consume post-workout.

So, why should you take carbohydrates right after a workout if carbohydrates are so despised?

After intense exercise, it is known that your glycogen levels are also depleted. Re-filling these is important to give your muscles the energy they need, and carbohydrates are the perfect solution for this.

In fact, good carbohydrate and protein meals post-workout have been proven to increase the rate of muscle glycogen storage after exercise¹. This is because it helps to create a positive insulin response, which is the hormone responsible for the anabolic response your body needs in order to increase in size and muscle mass.

Now, with this statement, the next question to inevitably come up will be, 'What type of carbs should I be taking in?'

The answer: You should be taking in a mix of complex and simple carbohydrates. One is meant to fuel your muscles as quickly as possible, while the other is meant to help give you some more energy for a few hours.

However, carbs are not THAT simple. You see, these are placed on the glycemic index, which is used to measure how the carbohydrates that you just consumed raise your blood sugar levels. When you look at this scale, you should take note of the high GI carbs, as these will have the biggest impact on your insulin levels. With this comes an improved anabolic response, which equals more potential for growth for you.

One source that is often talked about is adding dextrose into your PWO shake. Dextrose is a form of glucose that is found in some foods, such as honey and fruits. Studies on horses have shown that doses of dextrose upon completion of intense exercise helps to increase the rate of muscle glycogen resynthesis².

Other good options to include would be carbohydrates from fruits and oatmeal, as these are both additions that mix nicely into your post-workout shake.

Fuel for Gains

Whatever you decide to do, just make sure that you are consuming a good amount of fast-acting protein and carbs upon the completion of your workout. Doing so ensures that you are giving your body the proper fuel it needs to begin repairing NOW, when the potential is at its highest. Without doing so, you are just leaving yourself at risk of reducing your progress significantly.

1. Zawadzki, K.M., B.B. Yaspelkis 3rd, and J.L. Ivy. "Carbohydrate-protein Complex Increases the Rate of Muscle Glycogen Storage after Exercise." Journal of Applied Physiology 72 (n.d.): 1854-859. Web.
2. Davie, A.J., D.L. Evans, D.R. Hodgson, and R.J. Rose. "Effects of Intravenous Dextrose      Infusion on Muscle Glycogen Resynthesis after Intense Exercise." Equine Veterinary Journal 27 (n.d.): 195-98. Web.

Research shows that the foods and supplements that you consume after your exercise session (post-workout) can have a profound impact on whether you achieve your fitness goals.