L-Glutamine and do I need other supplements??

[PaulCaine5]

I only take Whey protein at the moment. Do you think I need other suppliments? because it seems like everyone else is on like 5-6 suppliments.

Also has anyone tried l-glutamine and how good is it? This is what ive got from the internet.


L-Glutamine Information
After hearing some great stuff about L-Glutamine, I decided to start using it about 6 months ago. First off, it is not any real big serious supplement. No side effects or anything. It doesn't make you bigger or stronger or give you energy or burn fat or do anything like that, yet, it could be one of the most useful supplements. Let me explain... L-Glutamine is an amino acid, just like protein. It is the most abundant free amino acid in muscle tissue, and it plays a principal role in protein metabolism, cell volumizing, and anti-catabolism. Yes, lots of big fancy words, however, "anti-catabolism" is the reason that I started to use it and continue to do so. Catabolism is the breaking down of your muscles, which is something that you don't want to happen. Doing cardio or aerobic activity could have a catabolic effect on your muscles. Your body needs something to burn for energy when you jog, run, walk, ride a bike, jump rope, take an aerobics class or do any other form of cardio, and sometimes your body uses your own muscle for energy. This is where L-Glutamine comes in. Since it is an "Anti-catabolic" it will allow you to maintain as much muscle as possible and prevents muscle cell breakdown. Most people find that L-Glutamine comes in handy the most when they are in their cutting up phase (which is when I originally started to take it) or any time when you are trying to lose fat. During this phase, you are trying to lose fat, but at the same time you are trying to maintain as much muscle as possible which is why L-Glutamine can be extremely useful for anyone trying to lose fat and keep as much muscle as they can. Another thing that you should know about L-Glutamine is that you are probably already taking it. How? Well, if you are taking any kind of whey protein supplement, then chances are you are already taking L-Glutamine since just about all whey protein supplements include a few grams of it in each serving. Designer Protein Powder has about 2 grams per serving in it already. However, this supplement will be most effective when taking about 10-15 grams total each day, with the most effective times first thing in the morning, before you go to bed, and directly after your workout. Try to divide the 10-15 grams of L-Glutamine during those times (or maybe just 2 of those times). Also, it comes in the powder and capsule form. However I use and recommend the powder form because it will save you lots of money. Don't worry about the taste either, L-Glutamine is completely tasteless and odorless and can be mixed with anything including water.

:confused:

[ebon00]

Glutamine and creatine are the two major supps you should think about after covering your nutritional needs, getting a good multivitamin/mineral, and taking protein. I think the recommendation to use 10-15 g is a bit excessive. Most research suggest using glutamine peptides rather then L-Glutamine though so the writer may be compensating for that. If you decide to use glutamine, try 2-3 g right after you workout (don't take it with your creatine though as they hamper the assimilation of each other) and 2-3 g right before bed (studies indicate this will boost the release of GH that occurs naturally in your sleep).

[PaulCaine5]

How good is creatine? Ive heard some scare stories about it so Im therefore a bit wary of it. However, alot of people seem to be taking it so im definately interested.

[ebon00]

Depending on what you're after, creatine can help you or hurt you. It can't physically hurt you unless you take massive amounts and then abstaing from drinking any fluids for extended periods though so you shouldn't worry too much. Taking creatine for explosive sports or to increase strength is great. You get an almost immediate increase in the weights you can lifts and some increase in bodyweight (since creatine binds water in the muscles). If you're into endurance sports, it's probably not a good idea to take creatine. It only acts on energy systems that matter extremely little for those kind of sports and the added weight will probably hinder more than help.

The only drawback to creatine is that if it's not disolved properly (which can be hard) it can cause some gastrointestinal problems. You'll find that out once you try it though, and it's generally not that bad.

[PaulCaine5]

It sounds like a valuable supplement. I am looking to increase strength and muscle mass but also reduce fat. Im also playing a bit of soccer.

Ive seen that there are different types of creatine also. Which type is the best to get? Bearing in mind I dont want to put on a huge amount of excess wait.

[Lee J B]

Micronized Creatine powder is the best...... do not buy the pills for hells sake

[ebon00]

For soccer creatine will most likely help you with sprints. The only thing about soccer is that it's such a mixed sport; you run all out now and then and then you just jog around a bit before having to stand still (and hopefully catch your breath) when there's a substitution. But, the extra weight added directly from creatine won't amount to too much, somewhere around 5lbs maybe so you'll probably be alright there.

As for kind, any powdered creatine should work. I haven't tried the citrate and effervescent variations (I stick to creatine monohydrate) so I can't give you much advice on that really.

[PaulCaine5]

Thats good advice. I think Im gonna buy some but im a little put off by the water retention.

So is it just worth taking creatine when bulking and glutamine when cutting?

[Lee J B]

Glutamine is a supplement that can be taken everyday..... no matter if your cutting or bulking, it aids in preserving muscle and also helps your immune system out somewhat. Creatine can still be used for cutting, water retention is just part of creatine full stop, it has to be, it makes the cells in your muscles take in more of the water you drink and so giving an increase in muscle size.... water weight will only be slightly noticable dont worry.

[PaulCaine5]

ok, think Im gonna get some. Creatine and Glutamine that is. Are there any side effects of glutamine?

Ebon00, you mentioned not to take them together. What do you mean by that, will I have to finish glutamine and then go onto creatine, or did you mean a couple of hours apart?

[MoosemaN]

Is it true that you should put creatin in warm water? otherwise it will not desolve?

[Lee J B]

You can take them together they use different receptors, thats just a rumour, if in doubt take them half an hour apart though, I take 20g glutamine a day, no sides here.

EDIT : Creatine in warm water? Not sure where you got that from mate, put in into grape juice, or water.... it dissolves just fine.

[PaulCaine5]

Ok. Thats cleared everything up.

[PaulCaine5]

Thanks for all the advice

[ebon00]

Originally posted by Lee J B
You can take them together they use different receptors, thats just a rumour, if in doubt take them half an hour apart though, I take 20g glutamine a day, no sides here.

If it's not the receptors they share then it's something else. I wish I had the research in front of me but unfortunately I don't (you know how it is, you always think you can find stuff again...). Perhaps it's how the exit the stomach but I know there's been a study about these two interfering with each other when taken simultaneously.