Athletes and Bodybuilders: What is Glutamine? Is it effective and safe?

[battleknight24]

?

[judge_smales]

1. Glutamine is the most abundant amino acid in skeletal muscle.

Supplementing w/ it is definately safe, but it's efficacy as a muscle builder and endurance promoter is still very much debateable. If you want to take something tried and true go w/ creatine.

[battleknight24]

2. I heard that creatine is effective, but you retain a lot of water...

... is this true?

[judge_smales]

3. Yup.

That's the whole idea. It binds water in muscle tissue giving increased size and more endurance.

What are you trying to do?

[battleknight24]

4. I'm just trying to get lean, not develop huge muscles...

...

[judge_smales]

5. Well then,

That's all about diet.

Body building is about 60% diet, 20% training, 15% proper rest and recuperation and about 5% supplementation. Which is good for you- Learn how to eat for what you want to accomplish and it becomes pretty easy.

[battleknight24]

6. Can you recommend a good multi-nutritional shake?

Should I drink something after my workouts to help replenish nutrients and stuff?

[judge_smales]

7. Maybe protien and some simple carbs

There are a few supplement compaines that make such stuff, but I can't reccomend one from personal experience. If you look aroound on line though you will certainly find some reccomendations. I think there are more body building/fitness sites than there are political sites, so GVoogle will definately be your friend with this one.

[Reverend_Smitty]

8. Gotta be careful with creatine use

First of all it is a relatively new supplement so there are no long term studies done on what this stuff can do to your liver and kidneys years from now. My exercise physiology professor told me that since your body produces creatine naturally, supplementing with more of it can actually cause your own body to stop or slow down the production of it naturally. Which could potentially screw you up down the road.

Also it makes your muscles retain water, and you can actually die from having too much water in your system hyponatremia or water intoxication. Most of the muscle bulk associated with creatine use is due to water retention.
On edit: Muscle cramping is also a side effect of this suppliment, because there have been cases where the water level in the muscle dropped drastically thus causing major cramping. Its kinda funny how its side effects are both water retention and water loss in the muscles.

I personally wouldn't recommend it to any of my athletes and if you do choose to use it, do so carefully and in moderation

[Taverner]

10. If you buy creatine

Skip the fancy expensive brands and get a tub of pure creatine. It will set you back $20 but last for several months.

You can mix it into water, but studies show that it works faster and better if you mix it with sugary, non acidic liquids.

Personally, I think the stuff works just as well if you just mix it into water and drink it after a good workout.

[HuckleB]

9. Go see a nutritionist without ties to any products.

This is an area where sleaze reigns. So don't get sucked into buying all kinds of products without seeing a truly knowledgeable nutritionist first. Or take a nutrition course at your local CC.

If you're going to go with someone who sells products, then I'd say go with Carmichael Training Systems ( http://www.trainright.com/ ). At least you know that they know what they're talking about.