Archive for February, 2012

Glutamine is the most abundant amino acid in the body, making up 60 percent of the amino acids in skeletal muscle. It is a true super nutrient! It increases growth hormone levels, encourages lean body mass, and promotes muscle growth. It supports brain function, immunity and intestinal cells. Athletes and bodybuilders choose Glutamine as it helps buffer lactic acid, which tires muscles and reduces performance. Those training for endurance sports often take Glutamine to reduce cramps caused through repetitive motion. Plus, glutamine actually helps you store muscle glycogen, the primary fuel source for intense exercise. 

And since this amino acid has a mildly sweet taste, and is readily absorbed from the intestinal tract, supplementation is easy and pleasant.

In a nutshell, the primary benefits of L-Glutamine have been found to be:

• prevention of muscle break down and support in fat loss (from increased muscle as well as increased production of human growth hormone)
• support of enterocytes (intestinal lining cells) through which all nutrients are absorbed
• improved or increased immune system
• clarity of thought and better muscle contractions as it is the amino acid found in highest concentration in spinal and cerebral fluid.

So, what is L-Glutamine?

L-Glutamine is the most abundant “free” amino acid in the body, but it is considered a “non-essential amino acid” since it can be synthesized (made) in the body from glutamate. However, scientists have classified glutamine as a “conditionally essential” amino acid, because under certain conditions (such as severe stress), glutamine may be needed in much higher amounts.  Additionally, glutamine has been found in higher concentrations than other amino acids in vital tissues including the brain, intestinal mucosa cells, immune cells, and in skeletal and smooth muscle.

Technically, Glutamine acts as a nitrogen shuttle by picking up and dropping off nitrogen around the body.  Nitrogen is an essential component of DNA (the genetic material of life) and vital for muscle building. Glutamine also converts to alpha-ketoglutarate, an essential nutrient to create energy via the Krebs cycle. 

Safety & Side Effects

More and more research continues to show significant results with the supplementation of L-Glutamine without negative side effects even up to 60g per day for the ultra-intense training athlete.

Recommended Dosing

L-Glutamine is recommended for intense training athletes, those subject to immune toxins or weak immune systems, and post surgery and irritable bowel syndrome (IBS) patients.  Normal dosing ranges from 2g per day up to 60g per day. Optimal dosing is 5-10g per day in divided doses.  This is a perfect supplement for flu and cold season as well as year round. 

For increased GH release, take 10g L-Glutamine upon waking on an empty stomach, as well as before bed. It is also highly recommended to be taken pre and post workout.

With all the benefits glutamine offers, and available at a more than reasonable price, it only makes sense to make this one of your primary supplements.

Now you can build up your immune system and enhance your physical performance, all in one super supplement!

MORE INFORMATION:

Glutamine and Skeletal Muscle

In muscle, the concentration of free glutamine appears to influence whether muscle will break down (low glutamine content) or build (high glutamine content). Athletes suffering from continuous fatigue have shown to have decreased blood glutamine concentrations that persist for extended periods of time. These decreased concentrations may hinder immune health and lead to slower recovery times following exercise and physical stress. Subjects supplementing with oral glutamine show elevated plasma concentrations of both glutamine and growth hormone, suggesting glutamine’s potential benefit in terms of body composition.

Additional Benefits of L-Glutamine

Glutamine is also a major contributor to proper functioning of the intestines. By serving as an energy source for these highly active cells, many studies have demonstrated the critical role of glutamine as the predominant fuel for intestinal epithelium and its vital action in maintaining intestinal structure and function in stress-related situations.

Patients recovering from strenuous physical activity have an increased demand for glutamine. This is probably the result of increased use by the immune system and the decreased integrity of the traumatized tissue. Following stressful physical demand, amino acids become vital for the healing process. Glutamine has proven to be essential during this time because the demand may exceed that which can be obtained from muscle stores.  A study at the Geisinger Medical Center noted that increased muscle breakdown following extreme physical activity was in part due to glutamine deficiency. From their observations the researchers concluded that glutamine supplementation will prevent muscle breakdown and enhance the healing process. Lastly, there is evidence showing glutamine to be helpful for alcohol addiction. In an early study, alcohol consumption was curbed slightly when 1,000mg of glutamine was administered orally.

Support for Immune Health

It is well understood that immune health is dependent on macrophages and lymphocytes (a type of white blood cells). Glutamine levels are very high in white blood cells, and in experimental cell cultures, lymphocytes were less efficient when glutamine was reduced. When glutamine was added to the culture medium, lymphocyte reproduction significantly rebounded to a normal rate. A further study showed that lowered glutamine concentrations reduced adequate immune health underscoring the importance of supplementation for individuals whose immune status is stressed by heavy physical activity.

Support for Neurological Health

Because glutamine is one of the most abundant amino acids in cerebrospinal fluid, it readily enters the brain where it can serve as a precursor to the neurotransmitter gamma-aminobutyric acid (GABA). GABA and serotonin are vital neurotransmitters with various functions including enhanced sense of well being and calmness. In one study performed at St. Joseph’s Hospital in Phoenix, researchers showed that glutamine supplementation helped to maintain amino-acid concentration in brain tissue, increased the uptake of tryptophan and enhanced synthesis of serotonin.

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: “Lucho Crisalle, CEO of Exercise & Nutrition Works, Inc., internationally recognized expert in the field of nutrition and supplements is the creator of the Certified Fitness Nutrition Specialist program! To learn more and get 20 FREE Videos and your copy of our FREE SPECIAL REPORT “Food for Thought & Money in The Bank“ click HERE

“All I really need is love, but a little chocolate now and then doesn’t hurt!”
– Lucy Van Pelt in Peanuts by Charles M. Schulz

In any given year Americans consume over 3 billion pounds of chocolate.

Why are we all so in love with chocolate? Yes, it tastes great, feels wonderful on the tongue, is sweet, creamy, and is associated with treats, deserts, and pleasurable occasions. But is there something about chocolate that actually creates an elevation of mood and sense of sensual well-being? Is it good for us in some way?

Research seems to show it is. There have been many studies linking cocoa and dark chocolate with health benefits. And purer chocolate is best; those brands that boast a cocoa content of more than 50% contain a large amount of antioxidants (flavonoids), and are high in potassium, calcium and magnesium, iron, and vitamins A, B, (particularly B1 and B2), C, D and E.

Chocolate also contains Phenylethylamine (PEA), which may act on the body in a similar way to falling in love. The ancient Aztecs always claimed chocolate was an aphrodisiac, and they may have been right!

Cocoa and dark chocolate may play a part in preventing stroke and heart disease, by reducing high blood pressure and blood clotting. One Italian study showed that a 20 gram square of dark chocolate, taken every three days, can result in benefits to the cardiovascular system.

The actual ingredients of chocolate are:

1. Fat: The fat in chocolate is primarily two saturated fats (stearic and palmitic acid) and oleic acid, which is mono-unsaturated. Milk chocolate is higher in fat than dark chocolate, due to the dairy content.
2. Sugar: The cacao bean is mostly starches and fibers, with a very small percentage of sugar. Simple sugars are added by the chocolate manufacturers.
3. Theobromine: This is a weak stimulant, and is the chemical which makes chocolate dangerous to animals like cats and dogs.
4. Antioxidants: Polyphenols, such as those found in red wine, are one of the healthy benefits of chocolate.
5. Minerals: Iron, zinc, copper, potassium, manganese, and larger amounts of calcium and magnesium.
6. Vitamins: A, B vitamins, C, and E.
7. Caffeine: Chocolate contains small amounts of caffeine, although much less than tea, coffee or soft drinks such as Coca-Cola.
8. PEA: Phenylethylamine: Phenylethylamine is considered a mild stimulant and antidepressant. Its action resembles dopamine and adrenaline, natural neurotransmitter chemicals produced in the brain.
9. Serotonin: Chocolate has been found to increase brain levels of serotonin, which is involved in mood. People diagnosed with depression often have reduced levels of serotonin.

So, the bottom line is: although you must watch out for the high calories of chocolate, due to its fat and sugar, choosing high quality dark chocolate, and practicing moderation, can mean you get to revel in the wonder of chocolate and not feel sinful!

Enjoy!

"Chocolate is a divine, celestial drink, the sweat of the stars, the vital seed, divine nectar, the drink of the gods, panacea and universal medicine."
Geronimo Piperni, quoted by Antonio Lavedán, Spanish army surgeon, 1796

Di Giuseppe R, di Castelnuovo A, Centritto F, et al. Regular consumption of dark chocolate is associated with low serum concentrations of C-reactive protein in a healthy Italian population. J Nutr 2008; 138: 1939-1945.

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: “Lucho Crisalle, CEO of Exercise & Nutrition Works, Inc., internationally recognized expert in the field of nutrition and supplements is the creator of the Certified Fitness Nutrition Specialist program! To learn more and get 20 FREE Videos and your copy of our FREE SPECIAL REPORT “Food for Thought & Money in The Bank“ click HERE