Wat werkte er nou echt?
- Topic starter Big Steve
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glutamine
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Xenadrine werkte wel goed, maar ben toch maar begonnen met bulken omdat ik eerst meer massa wil hebben en niet alleen maar wilde afvallen.
natuurlijk wel icm cardio.
natuurlijk wel icm cardio.
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Animal Cuts van Universal!!!! verschillende pilletjes in een zakje die time-released werken... dan in combinatie met goed dieet en cardio... kan niet missen!!
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Amino Acids
(Glutamine, BCAA's, Arginine, Lysine, Methionine, Carnitine, Cysteine, HMB)
Amino Acids are wondrous things. Once you learn what they do in the body you're almost struck with amazement. They fulfill the basic foundations of well-being like vitamins and minerals whilst also optimizing those micronutrients and providing the fuel for growth, health, good functioning of the body and genetic transcription. If I were to go into a rant about amino acids and their many functions I could easily fill a book. As a matter of fact, if I went into describing the uses of every amino acid separately I'd already have a nice novella. That's why I'm only going to discuss the ones that could be of potent benefit to the athlete. That's probably still going to justify several pages.
What are amino acids? Well, amino acids in food make up protein. When protein is digested it is once again broken down into specific amino acids, that are then selectively put together for different uses. These new proteins formed in the body are what make up most solid matter in the body: skin, eyes, heart, intestines, bones and of course muscle. That's why understanding what each of these aminos can do and getting more of them in your diet can be very beneficial to reaching specific goals, such as muscle building. Of course one must'nt exaggerate, because a good protein balance is what provides health and stability, without it any of the amino acids can become toxic. An issue that has been brought up in the case of phenylalanine, but holds true for all amino acids. To counter potential harmful effects, getting enough vitamins and minerals is important because they insure proper conversion of protein to amino and vice versa.
There are 22 actual amino acids. Of those 22, 8 are considered essential, which means that you need to get a certain amount of them in your diet to function properly. Since aminos are the building blocks of protein, I'm sure you get plenty of all of them, but this article will show you the benefits of supplementing with extra free form amino acids, going in to deep detail of what too much or too little of several of them can do, what they do in the body and how much and when you should use them. Next to the 8 essential amino acids there are 14 non-essential amino acids and a whole host of other metabolites classed as amino acids which are derived from the 8 essential ones. Next to the 8 essential aminos I will try to discuss a number of them that have made the headlines recently: Glutamine, Arginine, Carnitine, Cysteine and HMB.
The 8 Essential Amino Acids
Understanding the essentials and trying to optimize them in your diet should be basic knowledge for any bodybuilder. A complete spectrum of amino acids and an optimum health can only be brought forth by gearing your protein intake to these 8 aminos
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Glutamine is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance. 60% of free-form amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a very important role in protein metabolism, and it appears to be a very important nutrient for body builders. When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs because other tissues that need glutamine will not rob the glutamine stored in the muscle cells.
Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Since the body relies on glutamine as cellular fuel for the immune system, scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Its effects on replenishing the body after stress or trauma have been shown in Europe where it is commonly given to patients in hospitals. Glutamine's cell-volumizing effects have also been shown in several studies. No conclusive studies have been done to evaluate the effects of L-glutamine supplementation on weight-training adults; however, a recent study showed up to a 400% increase in growth-hormone levels when as little as 2 grams of free-form L-glutamine supplement was consumed!
3. Who needs it and what are some symptoms of deficiency?
Bodybuilders and those who have been under a lot of stress or trauma (such as burn, surgery, and disease victims) can particularly gain from the intake of glutamine. Since bodybuilders use a lot of their glutamine when working out, they are more susceptible to illness, as the immune system relies heavily on this amino acid.
Becoming ill or losing lean muscle mass are signs of deficiency. Catabolism or muscle break down can occur if the body robs muscles of glutamine for use elsewhere such as nitrogen transport or maintaining the immune system. Glutamine supplementation is certainly important in keeping muscles building--not deteriorating.
4. How much should be taken? Are there any side effects?
Bodybuilders can benefit by taking ten grams of L-glutamine per day, although clinical studies have not determined a precise amount for muscle metabolism optimization.
There are no side effects associated with L-glutamine, because it is a nutrient naturally occurring in the body. Reports of an upset stomach are associated with ingesting a great deal of glutamine, using smaller doses is recommended if this occurs.
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L-Glutamine is a non-essential amino acid that is present in the body in large amounts. At some times it forms 60 percent of your total amino acid pool. Because it passes through the blood-brain barrier rather easily it's often called brain-food. It may aid memory recall and concentration. In the brain it converts to glutamic acid, which is essential for brain functioning and increase GABA (gamma-amino-butyric-acid, another popular supplemented amino) needed or mental activities. It is used in synthesis of muscle-tissue. We all know we need nitrogen to get big, but too much nitrogen in the body could cause ammonia in the brain. Glutamine helps to get rid of it by attaching itself to the nitrogen and forming Glutamic acid, then escorts it out of the body. Glutamine is also one of the main building blocks in the genetic coding. It is found in several strands of DNA and RNA, more than other amino's. And most important perhaps is that it balances the acid/alkaline level, so it reduces lactic acid.
It decreases the cravings for sweets which can be of use on a diet, and a metabolite of Glutamine called Monosodium Glutamine (MSG), a salt, is used as a flavor enhancer. It has no real flavor of its own, but it can enhance the flavor of other products such as meat, fish and vegetables.
Glutamine has the downside of being more readily used as fuel for energy than some simple carbs. It is one of the preferred fuels of the intestines for example and a good source of energy throughout the body. So chances are more glutamine will not even be used for what you supplement it for. The body just doesn't use what it already has.
So is Glutamine a bad supplement? No. It's one of the best supplements currently on the market, but there is no way in hell you need to supplement with L-glutamine in a bulking phase. You should have plenty. I asked some sources who could know (and don't have a vested interest in the stuff ) and they said and I quote: "In the presence of good health, supplementation is not necessary." That, my friends, is fact. No company, other than commercial supplement companies, carry a Glutamine product. But we all know they'll produce anything if they smell money, just look at vanadyl.
So why bother? Well, In a dieting phase you will be lowering your carbs, and if you are cutting up for competition your carb intake will be so low you are in danger of using hard earned muscle-protein as fuel for your body. And what did I say is the preferred fuel of most tissues: Glutamine. So supplementing with extra Glutamine makes sense if you want to spare that hard-earned muscle. In fact in this instance it becomes necessary. I use the stuff myself. 15-25 grams can be supplemented and burned without touching the rest of the body's amino acid supply. Some people suggest using 2 doses, but I can tell you as a competitor that you will get more benefit by using more. I prefer 5 doses of 5-7 grams, but that is a personal opinion, not a guideline. Keep in mind that it is expensive.
This is a supplement as paradox. It is absolutely useless and a waste of money one moment, but a critical tool in success the next. Never dismiss the power of Glutamine despite the bad wrap I gave it. It can be worth your buck. I just think it's more important to convince you of its overuse than of its merits, there are enough companies that will sell you on that.
Use to bodybuilders: The preservation of muscle mass and the supplying of an alternate energy source in glucose deprivated conditions (diets and such)
Dosage: Don't go overboard. 5-10 grams can illicit an effect, but bodybuilders on low-carb diets for shows could go as high as 30-35.
Deficiency: Unknown, Glutamine is the most manufactured protein in the body.
Overdosing: Only dangerous in people with liver or kidney trouble
Sources: Large amounts in all high-protein foods.
ik gebruik glutamine tijdens het cutten en werkt perfect..
