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One of the most Important Supplements you’re not taking seriously enough!!

The amino acid GLUTAMINE!!

What is Glutamine? 

 Glutamine is an amino acid. Amino acids are the building blocks to

protein. Glutamine is not just any amino acid, it is the most

abundant amino acid in our body – and highly concentrated in our

muscles. Glutamine has recently been re-classified as a

conditionally essential amino acid. This means that while the body

can make glutamine, there are times when the body’s need for

glutamine is greater than its ability to produce glutamine.


What can Glutamine do for me? 


Studies have shown that glutamine supplementation can do the


· Increase Protein synthesis (which leads to increased muscle mass)

· Increase nitrogen retention

· Decrease muscle breakdown

· Decrease recovery time needed after a workout

· Enhance immune functions


How does Glutamine produce all these positive effects? 

In order to answer this question we first need to review how our

body builds muscles. The key to building muscle mass is protein

metabolism (to learn more about protein click here). Interestingly,

our body does not make muscles while we workout, it is during the

recovery time after we workout that muscles are made.


Our body goes through a constant cycle of catabolism and anabolism.

Or, in simpler terms – we are constantly going through cycles of protein

synthesis and protein breakdown (remember, protein is the building

block for muscles). During the stage of muscle catabolism we lose

nitrogen and glutamine is stripped from our muscles. You see, our

body needs glutamine for many other critical functions such as the

immune system, and these functions take precedence over the

building of muscles. Without any glutamine in the muscles we can

not build muscle mass and in fact the muscles can start to



The more stress our body is under the more glutamine that is pulled

away from the muscles. And guess what- working out puts a lot of

stress on the muscles. Ironically, when we work out we are really

putting our body into a catabolic state and losing the glutamine

that is essential to protein synthesis (which is how muscles are



Now, if we supplement our body with glutamine before an

intense workout we allow our body to keep a high supply of

glutamine in the muscles and stop the muscle catabolism. This means

the body can use the glutamine in the muscles to synthesize protein

and build muscle mass.


In addition, because there is enough

glutamine for the whole body – the other critical functions such as

the immune system have enough glutamine to perform their necessary



An interesting side note, for years high levels of glutamine have

been used in Emergency Rooms for patients that have been involved

in a high trauma accident. When a person is in a car accident,

their body is put into a stressful situation and begins to enter a

catabolic state.


The muscles start to breakdown as the body quickly

starts to pull glutamine from the muscles to deal with other more

serious problems. Doctors have found that giving patients a high

dosage of glutamine is very effective in preventing the muscle

breakdown. To a much smaller scale the same theory holds true when

you work out – if you keep a high level of free glutamine, your

body will not need to pull glutamine out of the muscles when the

stress begins.


 Who should take glutamine supplements?

 If you perform any type of serious workout you should consider

taking a glutamine supplement. In addition, if you are going

through any type of stressful event or just trying to fight off the

cold or flu – glutamine can be very helpful.


The following people should NOT take glutamine:

 – People with kidney problems

– People with cirrhosis of the liver

– People with Reye’s syndrome

– Pregnant women

– Women who are breast feeding


If you are on any medications or have a medical condition, you

should always consult with your Doctor before taking any dietary



How much glutamine should I take? 

The amount of Glutamine you take really depends on the amount you

work out and your diet. Glutamine is found in raw parsley and

spinach – so if you eat a lot of these foods you don’t need as much

glutamine. We recommend that you take between 5 – 10 grams per day.

Other people say to take 20-25 grams a day, but we think it makes

sense to start with a low amount such as 5 grams and then adjust

higher if you feel it is necessary.


Can I take glutamine with other sports supplements? 

 Yes. We recommend taking a combination of glutamine, creatine and

whey protein. These three supplements really work well together to

increase muscle mass and speed recovery time. Think of it this way

– creatine gives you the energy to build muscle mass and glutamine

and whey protein give the raw materials to make the muscles.


Is glutamine a safe supplement? 

 Yes. Glutamine is the most abundant amino acid in our body – so we

all live with a great deal of glutamine already in our system.

Unlike other sports supplements, glutamine does not play with the

hormone levels in our body. As long as you stay within the

recommended dosage, there should not be any negative side effects

to glutamine supplementation for body building


How to take Glutamine

To start follow the directions below

For men I recommend 5 grams (approx 1tsp) post workout and 5 grams just before bed.

For women I recommend 2.5 grams (approx 1/2 a tsp)  post workout and 2.5 grams just before bed.

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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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