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Glutamine, Creatine, Please Advice,,

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Posted by: peach_lover

I am on cutting session and just bought Glutamine Powder and Creatine Powder also to add them to my dailiy supplements beside the whey protein. how much should I take of them and when should I take them.. Please advice...


Posted by: Double D

5 grams before and after a workout for creatine with some juice. As far as glutamine, if you havent already opened it go ahead and return it. I read a posting on here a few months back from a study that Glutamine does nothing for you.


Posted by: juggernaut

When training for a contest-which is the only time that I will take in glutamine because I am skeptical about its benefits; I take in 5 grams in the morning upon rising, 5 grams after my workout and 5 grams right before bed in my protein/fat shake. Creatine is a whole different story; if its monohydrate, do a loading period of 5 fays with 20-25 grams, split out through the day, after-take in 5 grams a day after your workout. The crappy thing about mono is that you need at least 35 grams of a high glycemic liquid (gatorade or kool aid fits this perfectly). Unfortunately, when dieting, this is tricky because of those simple sugars being converted to bodyfat rather easily. There are creatine transport powders out there, and I heard they do work, but I dont get to use them because I'm a non-responder to mono. If its CEE (creatine ethyl ester), which the better of the two, dont do a loading period-just take whats recommended on the bottle with your morning meal and one dose right after your workout. The great thing about CEE is that it doesnt need a sugary transport such as kool aid or gatorade. Hope this helps.


Posted by: juggernaut

Incidentally, the reason why I keep using it is because I have noticed that it does prevent muscle wasting, a side effect from cutting or dieting. Keep using it.


Posted by: Double D

Here you go:

Effect of glutamine supplementation combined with resistance training in young adults.

Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T.

College of Kinesiology, University of Saskatchewan, Saskatoon, Canada.

The purpose of this study was to assess the effect of oral glutamine supplementation combined with resistance training in young adults. A group of 31 subjects, aged 18-24 years, were randomly allocated to groups (double blind) to receive either glutamine (0.9 g x kg lean tissue mass(-1) x day(-1); n = 17) or a placebo (0.9 g maltodextrin x kg lean tissue mass(-1) x day(-1); n = 14 during 6 weeks of total body resistance training. Exercises were performed for four to five sets of 6-12 repetitions at intensities ranging from 60% to 90% 1 repetition maximum (1 RM). Before and after training, measurements were taken of 1 RM squat and bench press strength, peak knee extension torque (using an isokinetic dynamometer), lean tissue mass (dual energy X-ray absorptiometry) and muscle protein degradation (urinary 3-methylhistidine by high performance liquid chromatography). Repeated measures ANOVA showed that strength, torque, lean tissue mass and 3-methylhistidine increased with training (P < 0.05), with no significant difference between groups. Both groups increased their 1 RM squat by approximately 30% and 1 RM bench press by approximately 14%. The glutamine group showed increases of 6% for knee extension torque, 2% for lean tissue mass and 41% for urinary levels of 3-methylhistidine. The placebo group increased knee extension torque by 5%, lean tissue mass by 1.7% and 3-methylhistidine by 56%. We conclude that glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.


Posted by: juggernaut

thats one study. I could find a bazillion other College of Sports Medicine studies that counteract what glutamine does. Let the guy try and if it doesnt work, then let him decide.
Afterall, trial on one's self is the best non-biased experiement there is.


Posted by: Double D

That is true. Just trying to lend a helping hand. If he hasnt opened it then I would take it back. The thing with glutamine is you wont notice a big difference. I have been into this sport for 10+ years and have taken it for years and as of recently I have stopped and I havent noticed a difference at all. Just saying my own personal observation.


Posted by: juggernaut

Thats cool D, I said in my original post that I was a skeptic; however, I feel safer when training for a show taking it. its probably psychological, but I have noticed when I am not on it, it feels different. There may be different environmental conditions, such as my carb cycling or the fact that I am beating myself intot he ground training.

I have been training since 1985, and in my opinion, there really hasnt been many improvements in the way of supplement nutrition, save for whey protein, creatine and the andros.Other than that-most of it is all hype.


Posted by: dontsurfonmytur

Quote:
Originally Posted by juggernaut View Post
When training for a contest-which is the only time that I will take in glutamine because I am skeptical about its benefits; I take in 5 grams in the morning upon rising, 5 grams after my workout and 5 grams right before bed in my protein/fat shake. Creatine is a whole different story; if its monohydrate, do a loading period of 5 fays with 20-25 grams, split out through the day, after-take in 5 grams a day after your workout. The crappy thing about mono is that you need at least 35 grams of a high glycemic liquid (gatorade or kool aid fits this perfectly). Unfortunately, when dieting, this is tricky because of those simple sugars being converted to bodyfat rather easily. There are creatine transport powders out there, and I heard they do work, but I dont get to use them because I'm a non-responder to mono. If its CEE (creatine ethyl ester), which the better of the two, dont do a loading period-just take whats recommended on the bottle with your morning meal and one dose right after your workout. The great thing about CEE is that it doesnt need a sugary transport such as kool aid or gatorade. Hope this helps.

i dont belive that mono has to be taken with sugars. my buddy is a monster and he just dumps the mono in his mouth and washes it down with water.


Posted by: juggernaut

I never understood that. Tell your friend he needs to do a lot of reading. He's not getting the full effect of mono unless he uses a glucose transport. There have been studies done on this.


Posted by: vortrit

Quote:
Originally Posted by juggernaut View Post
I never understood that. Tell your friend he needs to do a lot of reading. He's not getting the full effect of mono unless he uses a glucose transport. There have been studies done on this.
I've been mixing my mono with dextrose.


Posted by: P-funk

a) if you have to ask that question then you shouldn't be taking anything. know what you are putting into your body and why.

b) typically it says right on the side of the jar. so, you can start there.

c) do a search, this has been talked about to many times to even count.


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Glutamine, Creatine, Please Advice,,





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