glutamine?

what does it do?

What does it do and what scientific studies give evidence to support this?


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!

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.

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.

Ask Twin Peak

sounds like a very complicated suppliment.

Here's another perspective entitled 'Glutamine is Worthless' http://www.fitnessgeared.com/forum/showthread.php?s=&threadid=5691

Glutamine IS worthless. Even David Tolson thinks so.

PreMier is a big fan of glutamine

who has had decent results with it then?

Martinogdenbsx said:

who has had decent results with it then?

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Better than decent my friend.

Its not one of the supplements you notice a difference on right away. It takes some time, and its not a noticeable change like creatine or even protein. At least, thats my experience.

PreMier said:

Glutamine IS worthless. Even David Tolson thinks so.

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Oh, well if HE says so, I'm changing my mind on the whole subject!

gopro said:

Oh, well if HE says so, I'm changing my mind on the whole subject!

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Do you know as much about supplementation as David?

this subject has been run in the ground way too many times.

Still interesting to read for all the new people to the board I think.

Ive tried Glutamine a couple times and it didnt "appear" to do anything for me.

But im sick right now....and am really hating it
If it wasnt soo expensive, i'd try it again but im back in school, so...

I did notice I was never sick while on it but could have just been chance b/c i hardly ever get sick.

PreMier said:

Do you know as much about supplementation as David?

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I have been in the business of supplementation from every possible angle for almost 20 years now. From research to application, I am rather well schooled. Knowing precisely what each and every supplement can and can't do is vital to making me successful at what I do. When I say something works or doesn't work it is not a guess. And relying soley on what a study or textbook says will leave you half in the dark. Real world application tells 75% of the story. And while David is a very respected member of this industry and does not believe in glutamine, there are many other very well respected members of this industry that do...not just me.

Good reply.

I will choose to listen to David, and the studies posted by him on this one though. Along with the ones on pubmed. IMO glutamine will give me nothing but a lighter wallet

PreMier said:

Good reply.

I will choose to listen to David, and the studies posted by him on this one though. Along with the ones on pubmed. IMO glutamine will give me nothing but a lighter wallet

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Completely agree. The studies in this area are, on balance, very negative. If people say it works for them I'm not going to argue, good luck to them.

PreMier said:

IMO glutamine will give me nothing but a lighter wallet

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maybe it will, maybe it will not, is it not worth trying for 6 months to at least find out for yourself?

are you really going to read articles and base everything you do and don't do on them?

I read a great article by a PhD stating that 1-testosterone was absolutely worthless, and does absolutely nothing, had I believed that and never tried it look at what I would have been missing out on.

Robert DiMaggio said:

maybe it will, maybe it will not, is it not worth trying for 6 months to at least find out for yourself?

are you really going to read articles and base everything you do and don't do on them?

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No.. what does it even do? Aid in muscle recovery? How does one even quantify muscle 'recovery'? "Oooh, right there, yup my protein synthesis levels just returned to baseline levels. Guess i'm recovered... this glutamine is miracle stuff"

No. I wont base everything I do on what I read. But this I will

Glutamine, Creatine???s Sexy Sister?

In a land much like ours live two sisters, Creatine and Glutamine. Creatine???s hot, there is no doubt about it. Long legs, a nice tan, and she looks good in a thong (thong sandals, that is).

Yes, Creatine turns heads wherever she goes. She???s even put on the cover of all the popular magazines. Glutamine, on the other hand, sticks to herself, wears glasses, braces, and rarely lets her hair down. She certainly doesn't get the same attention as Creatine. But that doesn't seem to bother her, even when guys brush her aside for a little extra "quality time" with Creatine. However, when you take off Glutamine???s glasses, braces, and let her hair down, you've got one sexy little package. Oh yeah, she's also smart and has a big bank account...The total package you could say. I think it's time I got better acquainted with Glutamine...

Glutamine is one of those supplements that doesn???t receive the attention it deserves. Unfortunately, it gets thrown into the shadows of some flashier products like creatine, growth hormone boosters, and prohormones. In the ultra-competitive sport supplement industry, manufacturers are racing forward in an attempt to bring to market the latest, greatest, cutting edge supplement. For many people glutamine just seems boring in comparison...until you get to know it.

People are often shocked that I classify glutamine as a "foundation supplement" (I classify a foundation supplement as a product that I can't live without). In my opinion glutamine ranks as high as whey protein, meal replacement poweders (MRP's), and essential fatty acids. That's right boys and girls, I even rank glutamine above creatine in terms of importance. Shocked? You're not the first, believe me. Sure, glutamine doesn't have full-page ads touting 300% increase in this, or a 200% increase in that, but it provides a basis for a solid foundation for the athlete and non-athlete alike. Glutamine can increase growth hormone secretion, reduce muscle soreness, speed recovery, assist your body in times of stress, stimulate protein synthesis, volumize muscles, provide immune system support, and help support numerous internal organs. Plasma glutamine levels are also used as a marker in determining Overtraining Syndrom (OTS), therefore can help prevent OTS. Furthermore, glutamine also assists in the production of glutathione, one of the body???s most potent antioxidants. Like I said, glutamine is one sexy little package.


What is glutamine?

Glutamine is one of many amino acids that make up protein. It equates to over 60 percent of free amino acids in the body, making glutamine the most abundant amino acid. Originally glutamine was labeled ???nonessential??? because it can be synthesized from other amino acids - glutamic acid, isoleucine, and valine. However, more recently some people have upgraded it to ???conditionally essential??? because the body can not always produce as much glutamine as required. I believe both of these labels can be misleading. When a statement is made that something is ???not essential???, too often people consider it to mean not important or not necessary. I consider glutamine to be both important and necessary. The majority of glutamine is produced and/or stored in the skeletal muscles and lungs. Supplemental glutamine is sold in powder or capsule. The powder, which I prefer, is white and fluffy, kind of like the stuff you see at Hollywood parties (just don't snort glutamine). The flavor is slightly sweet and tastes neither good nor bad.


Why would anyone require more glutamine than the body can produce?

Exercise or lifestyle stress (like almost getting busted with your boss???s spouse...on your boss???s desk - now that???s stressful) can rob glutamine stores. Critically ill patients, burn victims, and people undergoing surgery also require additional glutamine. When the body is exposed to this stress or trauma it draws glutamine from skeletal muscle stores. In an attempt to heal itself, the body sends stored glutamine to damaged tissue. As glutamine stores are depleted, the ability to heal damaged tissue is reduced. Catabolic stress, as associated with stress or trauma, can reduce glutamine levels by more than 50%.1 This makes the category of who requires additional glutamine very broad; anybody who exercises, has lifestyle stress, is injured, or ill will benefit from glutamine supplementation. So if your boss does catch you, you???ll probably need additional glutamine for stress and surgery.

Are you overtraining?

???I train five days per week, work my butt off, and never seem to get anywhere. Not only that, I???m sick all of the time, irritable, and my ass drags about four feet behind me when I walk. I don???t think I can train anymore than I do, but I want to see some results. What am I doing wrong???? This was a question that somebody actually asked me recently; can anyone say overtraining? Sometimes getting slapped in the face every day isn???t enough to wake someone up. As with many things in life, more is not always better (of course, with many things more is better ??? hey, get your mind out of the gutter).

Often diagnosed by using plasma glutamine levels as a marker, overtraining is a result of training volume or intensity increasing beyond the recovery time allowed. If not allowed sufficient recovery between workouts, the body can not adequately repair itself, thus resulting in OTS. OTS is responsible for diminished physical performance, immune problems, lethargy, and irritability. What???s more disappointing is that once a person has OTS, only time, rest, nutrition, and supplementation can help. Unfortunately, when more time is spent experiencing OTS, more time is necessary to recover. Many athletes have OTS for as long as six months at a time. In a recent study, researchers had seven athletes engage in bouts of long distance running each day for ten consecutive days. Researchers determined that even after six days of recovery some athletes still had low plasma glutamine levels. In the same study, researchers also found that after athletes performed just one workout of short sprints, their plasma glutamine levels dropped by 45%.2 As you can see, the potential of developing low plasma glutamine levels can happen very easy, and these levels may remain low for quite some time.

I believe supplementing with glutamine is a wise way to maintain skeletal muscle glutamine stores as well as plasma glutamine levels. Maintaining glutamine stores and plasma levels may be the most effective way to limit the possibility of developing OTS. The old saying "an ounce of prevention is worth a pound of cure" has never been truer.

Growth Hormone

Growth hormone, which is produced by the pituitary gland, is a very complex hormone consisting of 191 amino acids. Increasing lean body mass, reducing bodyfat, improving sexual performance, mood, memory, and alertness are all benefits linked to growth hormone. Unfortunately, at the age of about 30 the body begins to produce less growth hormone, and as we age that amount continues to decrease. With a growth hormone decrease we can expect a reverse effect of its benefits. If we can prevent and turn around this decrease in growth hormone we may be able to put a little more wiggle in our walk, more lead in the pencil, and a little more ya in our yahoo. Dare I say, growth hormone could be the fountain of youth.

There are two ways to increase growth hormone: By using Recombinant Growth Hormone (synthetically produced in a lab, and administered by injections), or by stimulating our pituitary gland to naturally release more hormone. Recombinant growth hormone therapy can cost in excess of $20,000 per year, and in most cases is not covered under insurance. For most people Recombinant Growth Hormone is not economically feasible. On the other hand, using products that stimulate the pituitary gland can provide a much thriftier way to increase growth hormone.

Glutamine has been proven an effective supplement in substantially raising plasma growth hormone levels. Forty-five minutes after eating a light breakfast, nine people were given a two-gram serving of glutamine. After only 30 minutes plasma growth hormone increased up to 430%, and returned to normal within 90 minutes. 3 With the ream of benefits that elevated growth hormone has, this research is certainly exciting. If you are interested in an inexpensive way to maintain increased growth hormone you could consume two to five gram servings five to six times per day between meals. Growth hormone is naturally released shortly after you fall asleep; ensure that your last serving of glutamine is consumed shortly before bed.


How to use glutamine

Answering the question of how much glutamine to consume is somewhat difficult. There is not one blanket answer to cover every variable. Things to consider when determining the amount of glutamine to consume include body weight, activity level, lifestyle stress, overall health, and diet. Another variable to consider is what you are using glutamine for. Is it to prevent OTS, stimulate growth hormone secretion, help boost your immune system, or replace sugar in your post-workout drink?

To assist in preventing OTS I recommend consuming glutamine both before and after training, and before bed. Again, there are too many variables to give you an exact amount to consume. Generally five to ten grams pre and post workout, and before bed is a good place to start. If you are on a very low carbohydrate diet, you may want to consider upping this amount, especially in your post-workout drink. Glutamine can increase glycogen storage by as much as 16 percent if consumed post-workout. 4

I have seen recommendations as high as .44 grams per lean pound of body weight. Consuming high levels of glutamine about a half an hour before a workout will leave you with a memorable experience. Upon experimenting with 30 grams of glutamine pre-workout, I experienced increased muscle volume to the point that I could no longer contract the muscle. No other supplement, including creatine, has ever given that intensity of ???pump??? before. I must warn you, however, I have had some people tell me they experience nausea when consuming large amounts of glutamine per serving (even with large servings I have personally never experienced any side effects). But, at the same time, they also said their workouts were some of the best they???ve ever had. Interestingly, while I was experimenting with larger servings (30 grams pre/during workout and 15 grams post-workout) I found it nearly impossible to get sore muscles. Normally I???m hobbling around in shear pain for four or five days following a hard leg workout; I was obviously ecstatic to be able to walk around pain-free. This experiment is hardly scientific, however, if you suffer from delayed onset muscle soreness (DOMS - the intense muscle pain that occurs and peaks about 48 hours after a workout) I suggest you consider adding glutamine to your supplement routine.

Unfortunately, like so many other topics relating to our bodies, the amount of glutamine one should take offers no black and white blanket answer. Use the above recommendations as a guide and look to your body for feedback. If you gobble down 30 grams of glutamine, then feel like you???re going to blow chunks, reduce your next serving size. If you have any nausea, or stomach discomfort start with small serving sizes and gradually introduce larger amounts.


Conclusion

Rarely in the sports supplement industry does one come across a product as diverse as glutamine. However, with flashy supplements hitting today???s market, unfortunately glutamine has to play second fiddle. But, a solid body can never be built with these flashy supplements unless a solid foundation is first laid. If you are looking for a product that prevents sickness, speeds recovery, prevents sore muscles, and stimulates growth hormone production look no further than glutamine.

As I said earlier, glutamine is sexy. I???m glad I took some time to get better aquainted.

the following article has some images:

GLUTAMINE - A Supplement Waiting for Science to Catch Up?

How would you feel if I also told you that BCAA's were a waste?

I have read that everything that glutamine/bcaa's do can be achieved with a high protein diet. Unless you are dieting severly for a competition.. http://forum.avantlabs.com/?act=ST&f=1&t=8741

This is from a guy on CEM:-


I wrote a post on EF(Controversial at the time) saying WHY oral glutamine is useless. Might still be there.

There are only 5g of Amino Acids in the Blood stream at any given time. This is VERY tightly controlled by your body.

Out of those 5g of AA's, 61% is glutamine.

So, 3g of glutamine in the Blood stream at any given time.

95%(Probably more) of all ingested glutamine is destroyed by the stomach acids(PH is too acidic).

Whatever glutamine manages to survive the stomach intact, can only be used at a certain rate.

Assume, that there is a 66% depletion in Blood stream glutamine(Only 1g instead of 3g(61%))

Therefore, only 2g of glutaqmine can be absorbed by the bloodstream and theoretically be used.

So,what does this all mean:

Out of 100g of ORALLY ingested glutamine, only MAYBE 1-2g can be used AT MAXIMUM.

Complete and utter waste of money IMO.

Now IV Glutamine is another story. THAT works and is what the supplement companies show in websites to fool you.

Here's another view:-

[font=verdana, arial, helvetica]http://www.hypertrophy-specific.com...ct=ST;f=13;t=25

Here are the reasons to take glutamine.

1) Immune support. Supplemental use of glutamine, either in oral, enteral, or parenteral form, increases intestinal villous height, stimulates gut mucosal cellular proliferation, and maintains mucosal integrity. It also prevents intestinal hyperpermeability and bacterial translocation, which may be involved in sepsis and the development of multiple organ failure. One study reported that athletes reported fewer incedences of upper respiratory tract infections while supplementing with glutamine (2 grams) after they ran.

2) Gastrointestinal support. 70-80% of orally administered glutamine is absorbed into the cells of your GI tract. It remains there and is metabolised by those cells without ever reaching the blood stream (image). In sicknesses such as sepsis it has been shown to help improve survival because of improved GI tract function.

Thats pretty much it.

There is no real benefit for someone looking to build bigger muscles. That 10% of dietary glutamine that gets past the GI tract is taken up by the liver where it is converted into sugar (gluconeogenesis) and stored as glycogen in the liver.

Don't let in-vitro research fool you into thinking oral glutamine will have an effect on a healthy individuals muscle mass. Yes, glutamine does regulate protein synthesis to a certain extent under some situations. However, you can't make it happen by taking it orally. Don't let ads with some pro-bodybuilder holding a bottle of glutamine fool you. Even if that pro-bodybuilder is taking it...it isn't doing anything for him either.

Here are a couple good "in-vivo" research studies to start with:

1. Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol. 2001 Dec;86(2):142-9.

2. Antonio J, Sanders MS, Kalman D, Woodgate D, Street C. The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res. 2002 Feb;16(1):157-60.

Keep in mind that if you are eating protein powders, especially any thing with whey in it, you are getting plenty of glutamine. The question of glutamines worth in the newsletter centered on its effect on building mass and/or strength, not anything to do with the gastrointestinal track.

In short, only 47-50% of orally administered glutamine can be expected to make it past the liver and other organs, into the blood stream. And only about 10% can be expected to reach extracellular spaces.[Bowtell JL, Gelly K, Jackman ML, Patel A, Simeoni M, Rennie MJ. Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. Journal of Applied Physiology. 1999 Jun;86(6):1770-7] Now, this is the main argument against glutamine. 90% of the glutamine you take orally never even makes it to your muscles. This isn't to say it is wasted. Your GI tract loves glutamine from reasons explained earlier. If you are having intestinal problems nothing is better. If you are trying to increase protein synthesis by loading glutamine, it isn't going to work[/font]

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PreMier said:

How would you feel if I also told you that BCAA's were a waste?

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I would just hope that you were joking.

From the Avant link.

David Tolson said:

Well we've managed to establish that glutamine is useless, I would like to take the next step. I just finished a lot of research on BCAA's, and an article. Here is about 1/4th of the article.


Are BCAA supplements necessary?

Given the information above, there is significant evidence indicating various benefits of BCAA ingestion for athletes. However, the pertitent issue then becomes whether or not BCAA supplements have any advantage over ingestion of protein and/or carbohydrates, which are both significantly less expensive.

The first issue is whether or not BCAA's are superior to protein in stimulating protein synthesis. One study indicates that there is a decline in plasma leucine over five weeks of training in speed and strength athletes consuming 1.26 g protein per kg bodyweight daily, and that leucine supplementation prevents this decrease [4]. However, this study is only confirming a well known fact, which is that strength athletes need high amounts of dietary protein. Studies indicate that in bodybuilders and strength trainers, the amount of dietary protein needed to maximally stimulate protein synthesis is in the realm of 1.4-1.8 g/kg bodyweight (about .6-.7 g/lb), and also that most of these athletes consume well above this amount [31]. For example, a study in stength athletes compared daily dietary protein intakes of .86 g/kg, 1.40 g/kg, and 2.40 g/kg, and found that whole body protein synthesis was increased in the 1.40 g/kg group compared to the lower group, but not further increased in the 2.40 g/kg group. However, rates of leucine oxidation were much higher in the high protein group [32]. This means that if protein intake is adequate, it is doubtful that BCAA supplementation could further stimulate protein synthesis, as the extra amino acids will just be readily catabolized.

Perhaps even more enlightening is the work of Tipton et al., who conducted studies on the types and quantities of amino acids that increase protein synthesis in humans during and after exercise [33]. They compared 40 grams of mixed amino acids to 40 grams of essential amino acids (containing a much higher quantity of BCAA's) to compare their effectiveness in stimulating protein synthesis postexercise, and the two supplements provided a equivalent increases in protein synthesis. The authors then concluded that "there is a maximum rate of net synthesis attainable during hyperaminoacidemia after exercise," and that 40 grams of mixed amino acids is enough to maximally stimulate protein synthesis postexercise.

Another issue is that BCAA supplements are in the form of free-form amino acids, as opposed to a whole protein source. Supplement companies often claim that free-form amino acids are absorbed in greater quantity, more effectively, and more quickly, but this is contrary to the scientific evidence. In general, studies indicate that protein hydrolysates are utilized most effectively, followed by whole proteins, followed by free form amino acids. Intestinal transporters exist for both peptides and free amino acids, and peptides are absorbed more rapidly [34]. Peptides that are not absorbed via a transporter can be rapidly broken down enzymatically. Although not the best model for human athletes, studies in food-deprived rats being refed consistently find that whey protein hydrolysate leads to much higher degrees of weight gain and nitrogen retention than free form amino acids, with one study indicating that whole protein is in the middle in terms of effectiveness [35-36]. Comparative studies have also been done in humans. In healthy subjects, whole protein, protein hydrolysate, and free amino acids all resulted in similar nitrogen balance [37]. Another study in healthy humans found that a protein hydrolysate was absorbed equally as rapidly as free form aminos [38]. Ideally, a study more specific to the conditions in question would be available, but this research indicates that fast-digesting proteins could be just as or more effective than free form amino acids for use before or during exercise.

Carbohydrates may also provide many of the benefits of BCAA supplementation at a much lower cost. As mentioned above, two studies found that BCAA's and carbohydrates together did not provide a performance advantage over carbohydrates alone. Carbohydrates will obviously have glycogen sparing and glucose increasing properties as BCAA's do. Also, carbohydrate supplementation prevents the increase in tryptophan levels caused by exercise, although they may not be as effective as BCAA's [20]. Finally, carbohydrates also have glutamine-sparing and positive immune effects in athletes [39].

All in all, it would appear that the positive effects of BCAA's on protein synthesis can be achieved by a high protein diet and use of a fast-acting protein prior to and after exercise, and that most of the other possible benefits on exercise performance could be achieved equally as effectively by ingesting simple carbohydrates prior to exercise. If caloric intake must be limited at all costs, or if protein intake is inadequate, BCAA's may be useful in this respect. Also, a unique benefit of reduced CNS fatigue by decreasing tryptophan buildup cannot yet be discounted. Given the other properties of BCAA's described below, the usefulness of BCAA supplements can further be questioned.

Other effects of BCAA's

In addition to the effects on tryptophan levels, BCAA's may have other effects on the CNS, both direct and indirect. A well established property is that BCAA supplements reduce dopamine levels, an effect that occurs in many sample populations including healthy human volunteers (at doses of 10, 30, and 60 g) [40]. There are two possible reasons for this effect. The primary reason is that BCAA's competitively inhibit transport of phenylalanine and tyrosine to the brain (similar to the inhibition of tryptophan) [41]. Secondly, BCAA's also simultaneously lower the plasma levels of key amino acids required for neurotransmitter synthesis. This occurs because the BCAA's stimulate protein synthesis, but other amino acids are also required for protein synthesis. This issue does not occur with whole protein sources, which also provide the other amino acids required for protein synthesis. BCAA's also consequently lower levels of norepinephrine [42]. In conditions such as mania and hepatic encephalopathy, this effect of BCAA's can be beneficial [41-42]. However, decreased levels of NE and dopamine are generally not desirable in normal individuals. Functional changes induced in healthy humans by BCAA ingestion so far include impaired spatial memory and elevated plasma prolactin [40-41]. There is also a reference in the literature to BCAA ingestion increasing appetite [43].

The references

4. Sports Med. 1999 Jun;27(6):347-58. Leucine supplementation and intensive training. Mero A.

20. Amino Acids. 2001;20(1):25-34. Amino acids and central fatigue. Blomstrand E.

31. J Am Coll Nutr. 2000 Oct;19(5 Suppl):513S-521S. Beyond the zone: protein needs of active individuals. Lemon PW.

32. J Appl Physiol. 1992 Nov;73(5):1986-95. Evaluation of protein requirements for trained strength athletes. Tarnopolsky MA, Atkinson SA, MacDougall JD, Chesley A, Phillips S, Schwarcz HP.

33. Am J Physiol. 1999 Apr;276(4 Pt 1):E628-34. Postexercise net protein synthesis in human muscle from orally administered amino acids. Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR.

34. Ann Nutr Metab. 1982;26(6):337-52. Characterization and nutritional significance of peptide transport in man. Silk DB, Hegarty JE, Fairclough PD, Clark ML.

35. JPEN J Parenter Enteral Nutr. 1989 Jul-Aug;13(4):382-6. Effect of whey proteins, their oligopeptide hydrolysates and free amino acid mixtures on growth and nitrogen retention in fed and starved rats. Poullain MG, Cezard JP, Roger L, Mendy F.

36. Eur J Nutr. 2000 Dec;39(6):237-43. Protein hydrolysate vs free amino acid-based diets on the nutritional recovery of the starved rat. Boza JJ, Moennoz D, Vuichoud J, Jarret AR, Gaudard-de-Weck D, Ballevre O.

37. Gut. 1985 Jul;26(7):694-9. Relative nutritional value of whole protein, hydrolysed protein and free amino acids in man. Moriarty KJ, Hegarty JE, Fairclough PD, Kelly MJ, Clark ML, Dawson AM.

38. Gut. 1982 Aug;23(8):670-4. Comparison of plasma and intraluminal amino acid profiles in man after meals containing a protein hydrolysate and equivalent amino acid mixture. Hegarty JE, Fairclough PD, Moriarty KJ, Clark ML, Kelly MJ, Dawson AM.

39. Clin Nutr. 2002 Oct;21(5):423-9. Carbohydrate supplementation during intense exercise and the immune response of cyclists. Bacurau RF, Bassit RA, Sawada L, Navarro F, Martins E Jr, Costa Rosa LF.

40. Psychopharmacology (Berl). 2002 Mar;160(2):192-7. Epub 2002 Jan 10. A dose-finding study on the effects of branch chain amino acids on surrogate markers of brain dopamine function. Gijsman HJ, Scarna A, Harmer CJ, McTavish SB, Odontiadis J, Cowen PJ, Goodwin GM.

41. Br J Psychiatry. 2003 Mar;182:210-3. Effects of a branched-chain amino acid drink in mania. Scarna A, Gijsman HJ, McTavish SF, Harmer CJ, Cowen PJ, Goodwin GM.

42. Am J Psychiatry. 2003 Jun;160(6):1117-24. Efficacy of the branched-chain amino acids in the treatment of tardive dyskinesia in men. Richardson MA, Bevans ML, Read LL, Chao HM, Clelland JD, Suckow RF, Maher TJ, Citrome L.

43. Brain Res Bull. 1999 Jul 1;49(4):281-4. Branched-chain amino acid-induced hippocampal norepinephrine release is antagonized by picrotoxin: evidence for a central mode of action. Torigoe K, Potter PE, Katz DP.

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Many people swear by BCAA's.

Many people swear by glutamine.

If you give someone a placebo, many people will swear by it.

I will not deny your personal experience. But I will say that I do not think it should constitute a convincing argument for others. I argue that the scientific evidence does not favor BCAA supplementation. If people go on to use them based on feedback that is their prerogative.

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PreMier, why do you use Anabolic-Matrix then?

David thinks Tribulus is worthless doesn't he? And I am sure I can find many articles stating the same thing.

I used it, initially to support the board, and see if you had a good product. IMO it is a good product, and I will continue to use it. David could be talking about the 'less than par' trib that seems to have flooded the market, I dont know. I also dont take everything he says as 'the word'. I just feel that glutamine has nothing to offer me, thats all.