CUTTING THROUGH THE BULLSHIT
A quick look into the world of supplements with N4
It seems like in today's world, everyone is trying to find that 'magic bullet'. That one supplement that will make them look and feel amazing. Marketers know this. They know what you want most. They know that you're willing to pay top dollar; especially if you're desperate. So many supplements, so little time. If only there was SOME way to find out what really works....thankfully, there is. I have already given but a small snippet of scientific information regarding one supplement (beta alanine) and I will now share with you another...
Ladies and gentleman, boys and girls, I present to you....Glutamine.
Glutamine is bought every year by THOUSANDS of green lifters. It is pushed onto them by sponsored athletes and supplement companies alike. The real question is; does it really work? Is there any benefit to using it? In short, the answer is essentially a resounding NO.
Some studies:
Exercise-induced immunodepression- plasma glutamine is not the link.
Source
Copenhagen Muscle Research Centre and Department of Infectious Diseases, Rigshospitalet, University of Copenhagen, DK-2100 Copenhagen, Denmark.
Abstract
The amino acid glutamine is known to be important for the function of some immune cells in vitro. It has been proposed that the decrease in plasma glutamine concentration in relation to catabolic conditions, including prolonged, exhaustive exercise, results in a lack of glutamine for these cells and may be responsible for the transient immunodepression commonly observed after acute, exhaustive exercise. It has been unclear, however, whether the magnitude of the observed decrease in plasma glutamine concentration would be great enough to compromise the function of immune cells. In fact, intracellular glutamine concentration may not be compromised when plasma levels are decreased postexercise. In addition, a number of recent intervention studies with glutamine feeding demonstrate that, although the plasma concentration of glutamine is kept constant during and after acute, strenuous exercise, glutamine supplementation does not abolish the postexercise decrease in in vitro cellular immunity, including low lymphocyte number, impaired lymphocyte proliferation, impaired natural killer and lymphokine-activated killer cell activity, as well as low production rate and concentration of salivary IgA. It is concluded that, although the glutamine hypothesis may explain immunodepression related to other stressful conditions such as trauma and burn, plasma glutamine concentration is not likely to play a mechanistic role in exercise-induced immunodepression.
Facts and fallacies of purported ergogenic amino acid supplements.
Source
Department of Exercise Science, Physical Education, and Recreation, Old Dominion University, Norfolk, Virginia, USA. mwilliam@odu.edu
Abstract
Although current research suggests that individuals involved in either high-intensity resistance or endurance exercise may have an increased need for dietary protein, the available research is either equivocal or negative relative to the ergogenic effects of supplementation with individual amino acids. Although some research suggests that the induction of hyperaminoacidemia via intravenous infusion of a balanced amino acid mixture may induce an increased muscle protein synthesis after exercise, no data support the finding that oral supplementation with amino acids, in contrast to dietary protein, as the source of amino acids is more effective. Some well-controlled studies suggest that aspartate salt supplementation may enhance endurance performance, but other studies do not, meriting additional research. Current data, including results for several well-controlled studies, indicated that supplementation with arginine, ornithine, or lysine, either separately or in combination, does not enhance the effect of exercise stimulation on either hGH or various measures of muscular strength or power in experienced weightlifters. Plasma levels of BCAA and tryptophan may play important roles in the cause of central fatigue during exercise, but the effects of BCAA or tryptophan supplementation do not seem to be effective ergogenics for endurance exercise performance, particularly when compared with carbohydrate supplementation, a more natural choice. Although glutamine supplementation may increase plasma glutamine levels, its effect on enhancement of the immune system and prevention of adverse effects of the overtraining syndrome are equivocal. Glycine, a precursor for creatine, does not seem to possess the ergogenic potential of creatine supplementation. Research with metabolic by-products of amino acid metabolism is in its infancy, and current research findings are equivocal relative to ergogenic applications. In general, physically active individuals are advised to obtain necessary amino acids through consumption of natural, high-quality protein foods.
Amino acids and endurance exercise.
Source
School of Health Sciences, Deakin University, Burwood, 3125, Australia.
Abstract
Although skeletal muscle is capable of oxidizing selected amino acids, exercise in the fed and carbohydrate-replete condition results in only a small increase in amino acid utilization. Nevertheless, it may be important to increase the dietary protein requirements of active individuals. There is ongoing debate as to whether the amino acids for oxidation are derived from the free amino acid pool, from net protein breakdown, or a combination of both. There has been interest in the potential ergogenic benefits of amino acid ingestion; however, BCAA ingestion does not appear to affect fatigue during prolonged exercise, there is little support from controlled studies to recommend glutamine ingestion for enhanced immune function, and although glutamine stimulates muscle glycogen synthesis, its addition to carbohydrate supplements provides no additional benefit over ingestion of carbohydrate alone.
These are but a few studies which disprove the efficacy of glutamine. If you wish to continue reading, then by all means, check out my thread: Useful studies and links I have accrued over the years
That thread is quite literally a gold mine if you ever want to find some SCIENTIFIC EVIDENCE regarding supplements. Whether you want some details on whey, creatine or fish oil, my thread will no doubt have something of VALUE to offer.
As always, I hope this helps :)
N4J4R
CMO & Supplement Researcher at Spartan Supps
Train. Supplement. Conquer.
*Disclaimer: I am not a trained medical professional. All posts in this blog are my own personal opinion backed with what evidence I may have on hand. Before using any supplement, please check with your healthcare professional.
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