The Benefits Of Glutamine by Durham Personal Training

Today, The Method Gym Durham personal training will be explaining what L-Glutamine powder can do for you, how much you should supplement with, the benefits it has, why you should take it, and if there are any side effects.

Studies have shown that L-Glutamine supplementation can minimize the breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina, and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize the breakdown of muscle and improve protein metabolism.

WHAT CAN L-GLUTAMINE POWDER DO FOR YOU?

Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.

This is especially useful for people ‘cutting down’. Especially during summer when you’re trying to get rid of somebody fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines require the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses – this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the ‘maintenance’ effects of L-Glutamine.

Glutamine is especially useful during summer when you’re trying to get rid of somebody fat without losing any muscle.
GLUTAMINE IS ESPECIALLY USEFUL DURING SUMMER WHEN YOU’RE TRYING TO GET RID OF SOMEBODY FAT WITHOUT LOSING ANY MUSCLE.

L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%.

HOW MUCH SHOULD YOU SUPPLEMENT WITH?

Bodybuilders should take 10 to 15 grams of L-Glutamine a day – supplementing it 2 to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you’re taking. Many protein supplements already have some L-Glutamine mixed into it, so read the labels to know for sure. The best times to take L-Glutamine powder is in the morning, after a workout, and at night before bedtime.

IS THERE ANY SIDE EFFECTS WITH L-GLUTAMINE SUPPLEMENTATION?

Should you worry about Glutamine side effects? In short, no. You shouldn’t worry about Glutamine side effects, as studies have found it to have no adverse side effects, and also because Glutamine naturally occurs in your body, it has no health risks. However, like all supplements, too much is never a good idea. Taking excessive amounts of L-Glutamine has led to upset stomachs, so you should follow the recommended dosages.

So, that’s it! On with the benefits!

THE BENEFITS OF L-GLUTAMINE!

Are you supplementing L-Glutamine? If not, maybe you should consider it after reading the following benefits. Glutamine is a carbon and nitrogen donor and helps restore glycogen which restores energy. Glutamine is the most important component of muscle protein, and helps repair and build muscle. Here’s a list of glutamine benefits:

Glutamine has been linked to protein synthesis. It prevents your muscles from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.

Glutamine helps maintain cell volume and hydration, speeding up wound and burn healing and recovery.

Glutamine benefits you by replenishing declining Glutamine levels during intense workouts.

Research has shown Glutamine can help you produce growth hormone levels. A study has shown 2 grams of L-Glutamine increased growth hormones by over 400%.

Glutamine may serve to boost your immune system. For bodybuilders, this is important since heavy workouts tend to greatly deplete Glutamine levels. (Glutamine is a primary energy source for your immune system.)

Glutamine is one of the most important nutrients for your intestines. It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.

Bet you didn’t know this: It can even cure ulcers! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate in 4 weeks.

Researchers are suggesting that Glutamine is the most important amino acid to the bodybuilder. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid, making the benefits of L-Glutamine supplementation a realistic venture.

WHY SHOULD I TAKE L-GLUTAMINE?

Even though L-Glutamine is a very important part of a bodybuilders’ supplementation, L-Glutamine isn’t only for bodybuilders. Glutamine is essential for maintaining intestinal function and aiding in the immune response as well. After glutamine is synthesized in skeletal muscle it is released into the bloodstream and transported to the kidney, liver and small intestine and cells of the immune system where it plays another vital role.

Glutamine is used by white blood cells and contributes to normal immune-system function. Individuals with muscle-wasting and immune-system related illnesses (such as cancer or AIDS) who may be incapable of manufacturing their own supply of glutamine may benefit from glutamine supplements taken along with other amino acids. Becoming ill or losing lean muscle mass are potential signs of glutamine deficiency.

So, are you convinced yet? Not only is Glutamine important for bodybuilders to help prevent metabolism, but it’s also important for regular folks with all the benefits it provides, and no side effects. So, what are you waiting for?

If you are ready to start your Durham personal training or have any questions contact us here: themethodtraining.com/contact/

If you would like to more information about L-Glutamine then what Durham personal training provided visit this link: www.webmd.com/vitamins-and-supplements/ss/slideshow-digestive-health

All About Protein: How to Gain Muscle and Lose Fat the Healthy Way

Last week on our blog, we dished out the secret on how to gain muscle and lose fat. We say the secret lies in resistance exercise (weight lifting, weight machines, and whole body exercises) and eating lots of protein at the right times. When paired with lots of protein, even more than the recommended base amount, can boost the effects of resistance training and build muscle! Today our Durham personal trainers are going to break this down a bit further.

Get enough protein

To maintain muscle, consume at least 1.2 g of protein per kilogram of body weight each day. The best way to do this without gaining weight is through lean meat, poultry, fish, eggs, yogurt, milk, soy beverages, tofu and legumes.

You can take this a step further by aiming for 2 to 2.4 g of protein per kilogram of body weight. What does that look like for the average person?  Consider about four egg whites, 14 ounces of lean meat, two cups of milk, and a protein drink. Be warned… It’s a real commitment!

Eat Protein Throughout the Day

Make sure you eat protein throughout the day from the morning into the evening and surrounding your workouts!

Don’t Forget to Eat Some Carbs

Many people are scared of carbs when it comes to losing weight but if you don’t eat enough of them you won’t have as much energy to workout and you could lose muscle. Carbohydrates fuel muscles to do work that allows them to get bigger. Without enough carbs, all that protein you’re eating will be used for energy instead of muscle repair and growth.

Grab a Protein Drink 

Drinking a protein shake immediately after you workout will give your muscles what they need for repair and growth.

What’s your favorite way to get protein? Have you seen a difference in your muscle tone when you’re eating more protein? Let us know your experiences in the comments below! Happy sweating Durham fitness lovers!