What's going on nation?
I want to start doing more videos on individual supplements so I can help teach you guys not only what they do
But also if they're worth your [hard-earned] money so today, we're going to talk about
Glutamine now glutamine is the most Abundant amino acid in your body
And it has many functions and since we're talking about gains
You should know that 60% of your skeletal muscle tissue is made of glutamine
Now glutamine is claimed to have all these amazing benefits
But I'm going to tell you today what I believe to be true and what I think is just hype it
Is a fact that your levels of glutamine decrease when your body goes through stress and stress could mean trauma
surgery anxiety or intense physical exercise for example
When this happens your [body] can take glutamine from your muscles causing catabolism and making you lose the games
You've worked so hard for it's also believed that since your immune cells need glutamine to function you could weaken your immune
System when you exercise heavily causing you to get sick more often
I should also mention that low glutamine levels have been associated with overtraining
And that glutamine is a big provider of nitrogen for your muscle tissue
Since nitrogen is what you use from the protein you eat to internally synthesize amino acids needed for Muscle Growth
Glutamine is very important for gains when you look at all the important roles of glutamine in your body
It's pretty easy to see why all these amazing claims are being made for [example] glutamine is claimed to [have] the following benefits
prevent Muscle Breakdown help with immune system function promote protein synthesis or muscle growth and
Even help you secrete more Human Growth hormone
Which is super important for gains and fat burning now
after reading and researching countless articles and studies and using glutamine for a while myself
Here's what I have to say one
I don't believe [the] human Growth hormone increased claim
And this is just because just like testosterone you [would] have to create a massive increase in hgh
To see a difference in your gains
also studies have shown temporary increases in hgh
But did not prove that they last
You should be skeptical of any natural supplement that claims to increase your hormone levels
Most of the time if they increase anything at all the increases are not big [enough] to impact your gains
from where I'm standing
usually if you see a difference
It's because you already on the low scale of what it means to be normal and because now you're supplementing
Something in it's bringing you a bit higher on that normal range
But nothing above that number two when it comes to glutamine helping your immune system
I believe that the benefits only really apply if you had a serious injury or trauma
Or if you're a hardcore endurance athlete like a marathon runner for example
Studies have shown that these athletes do have less infections when taking glutamine
But for moderate athletes glutamine levels in your blood don't get low enough after exercise to impair the function of your immune cells
So if you're just the average athlete looking for something that boosts your immune system. I don't think glutamine really do the job
Number three the most important part for me is actually preventing muscle, Breakdown
And that's the reason why I take glutamine now there are mixed reviews on this one guys some studies show no
difference at all in muscle Catabolism in some [showed] clear preservation of Lean Mass with glutamine supplementation
[there] are also studies on hiv patients that show that glutamine has made a
Significant difference in [reducing] muscle wasting so here's my personal opinion on this one
Glutamine is an amino acid which is a building block of your muscles
And if I can make sure I have plenty of what I need as an insurance to make sure I don't lose any muscle tissue
That's what I'm gonna do and now I'm sure that if you are getting enough glutamine from your diet
You should [be] okay without the supplement
but in my opinion
If I am doing anything that would cause me to be depleted or to be in a stress situation
I would take glutamine some examples would be if you're in a calorie
deficit because you're trying to lose weight if you're an endurance athlete it does prolonged exercise
You suffered an injury or a trauma you're cutting for a specific reason you do intermittent fasting
Or you're fasting for religious reasons [in] these cases
I would definitely take glutamine now in terms of side effects
Studies show that there are no significant issues at doses up to 30 milligrams a day
So taking it's not going to hurt you to me as a natty athlete
I work extremely hard for my gains
So anything that can help me protect them is a win for me the other positive note is that
glutamine increases cell hydration and
Volume which is very important for muscle growth. This is because low cell volume is believed to inhibit the mtor pathway
Which is an important muscle growth mechanism as far as dosages go
I take 15 milligrams a day
I like taking it in doses of 5 milligrams at a time [one] when I wake up one before and one after
Exercise to help with hydration and to boost glutamine at the time of the most stress
You can obviously adjust the space on your needs to guys before [I] end I want to talk about a couple of things
First the Transport of glutamine in your body is sodium dependent
So if you're cutting sodium from your diet, which I myself don't do this would be useless
Second the bioavailability of Powder or capsule glutamine is about
[30%] so keep in mind that you are actually getting much less than you're
Taking the bottom line is if you are concerned with muscle Wasting I would make glutamine part of your stash as an insurance
Policy to make sure you're not losing muscle, but if you are looking to get any of the other benefits
I think they're more hype without any science really backing them up to prove anything if
You want [to] make sure you're getting glutamine from your diet some foods that contain glutamine are beef pork chicken
milk Ricotta cheese
Cottage cheese raw spinach and even yogurt now if you want more detail [on] this topic
I am putting a link to some of the studies
I reviewed down in the info [section] below [now] one last thing guys
Remember that you should always consult the nutritionist to discuss your specific
nutritional needs
So there you have it guys if you enjoyed this
Make sure you put a comment down in the comment section below and let me know what supplement
You would like me to review next
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And if any of you guys looking for online coaching, I'm gonna put that link down in the info section below as well
Hope you guys have a great day and as always more good stuff coming soon. See you guys
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