[TheBiggest]

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.

[mindstar]

i believe i've posted this too...but reps for some news some people probably don't want to hear..

[mikeh40+]

yep its been addressed before, for some reason glutamine still seems to come up in many posts, good to have a recap on what a waste of money it is..

[True21]

Omg this is so old news why even bother?

[TheBiggest]

o i didnt kno its been covered tht much sorry guys lol my kno it all friend was swearing this is the best **** ever so i dug this up and figured id share it wit u guys too

[Zack]

True--- just throwing this out there, but MAYBE, JUST MAYBE, some people haven't heard about it.

[tps154]

while were on the amino debate any thoughts on leucine? ive heard its effective never tried it tho

[TheBiggest]

ill try to find a scientific study on it or at the very least an article

[True21]

Originally Posted by Zack

True--- just throwing this out there, but MAYBE, JUST MAYBE, some people haven't heard about it.

Nah, bro - everybodys heard about it... :)

Except noobs off course, but who cares about them...

[TheBiggest]

Leucine is a branched chain amino acid that the liver readily converts to sugar. Your body needs extra sugar during endurance exercise, and it doesn't care where it gets it. Your brain gets more than 95 percent of its energy from sugar in your bloodstream. It cannot store extra fuel in its cells. However, there is only enough sugar in your bloodstream to last three minutes. To prevent blood-sugar levels from dropping, your liver constantly releases sugar from its cells into your bloodstream. There is only enough sugar in your liver to last up to 12 hours at rest, and you run out of liver sugar much faster than that when you exercise.



Your liver then makes sugar out of certain protein building blocks called branched chain amino acids in a process called gluconeogenesis. So taking leucine, a branched chain amino acid, helps to maintain blood sugar levels, but so will eating any source of carbohydrates. Athletes buy special concentrated sugar gels, mineral-sugar drinks, and all sorts of expensive exercise foods. None are any more effective in prolonging endurance than ordinary food sources of carbohydrates such as a soda, an orange or banana, a peanut butter and jelly sandwich, a bagel, cookies or whatever you like.

(i did not write this)

[tps154]

^ thanks man. i never take specific bcaas. i figure the food you eat and a good protein shake/ multi is all you need.

[TheBiggest]

^absolutely u get enough amino acids from ur diet IMO especially if u eat a lot of eggs as they are considered the perfect protein source, containing all essential amino acids necessary for human life

[Zack]

just try some leucine... u have no idea what ur missing

[mikeh40+]

Originally Posted by Zack

just try some leucine... u have no idea what ur missing

gotta agree with zack on this one, along with taking BCAA`s in general i believe make a large difference in recovery and muscle growth

[GENOMYX]

Yes there are more studies supporting Leucine. Good supplement.

Also about the glutamine post. I think its still a very important topic like Zach said. Fact in numbers, Glutamine is still one of the most purchased supplements on the market. You will see it hit the top supplements on some of the bigs supplements sites.

[tps154]

^ so leucine is legit?

[GENOMYX]

Originally Posted by tps154

^ so leucine is legit?

Very Legit. We just reviewed a bunch of studies well share soon.

[TheBiggest]

^o maybe the website i pulled that from was just hatin then. wat r some of the benefits of leucine?

[GENOMYX]

Originally Posted by TheBiggest

^o maybe the website i pulled that from was just hatin then. wat r some of the benefits of leucine?

I don't know perhaps there hating :) to be honest I didn't look at your post. ill have to post some stuff up later, I'm on my phone and its my daughters birthday today.

What I can say is that were developing a product now that has leucine as its main ingredient. Instead of going to websites we've actually reviewed actual published studies on leucine alone and have a complte write up referencing ACTUAL studies not our opinion.

[JakeVendetta]

Sorry the biggest but whereever you got that from was misinformed gluconeogenesis happens only under certain circumstances, most of which wont happen in a fed state. Also Leucine is a ketogenic amino acid meaning it can be converted into ketone bodies rather then glucose. That whole post in general disturbs me, with some of the food recomendations to prolong endurance. Leucine is one of the few supplements i dont mind spending the money on because i can actually tell the diffrence when taking it. It genuinely helps with recovery (mainly what i notice from it) but also the evidence that it supports muscle anabolism and prevents muscle catabolism to a degree is too overwhelming to ignore.

[I 4m Legend]

What product do you use for leucine or if you buy in bulk from what company is it available if you wouldn't mind posting?

[TheBiggest]

nothin to apologize jake it seems tht i was wrong and i am the one apologizing for misinforming the members of the dungeon also im gonna have to pick up some leucine

[JakeVendetta]

I've used bulks from all over. TP, Nutra, bulk-supplements, etc. Cant say i've ever had a real problem with quality you just have to expect its going to mix and taste like ****. Right now i'm using BPS's Anabolic 411 Went through a couple tubs of that. I feel it mixes a little easier then the bulk products and the watermelon tastes descent after you get used to it (especially mixed with a small amount of crystal light or other flavor pack stuff)

[mikeh40+]

Originally Posted by JakeVendetta

I've used bulks from all over. TP, Nutra, bulk-supplements, etc. Cant say i've ever had a real problem with quality you just have to expect its going to mix and taste like ****. Right now i'm using BPS's Anabolic 411 Went through a couple tubs of that. I feel it mixes a little easier then the bulk products and the watermelon tastes descent after you get used to it (especially mixed with a small amount of crystal light or other flavor pack stuff)

I agree 100% with the BPS, i just ordered 2 more tubs myself, best BCAA`s i have yet to use!!

[mindstar]

*cough*posted a study on leucine too*cough

[mikeh40+]

Originally Posted by mindstar

*cough*posted a study on leucine too*cough

yes you did, it was actually a awesome post, since your to humble to post it again, i will..

I understand not wanting to use exogenously administered insulin. Does this mean you would lose out on insulin's contribution to GH induced anabolism?

No...you can achieve what would amount to a couple iu of Hum-R by using glucose & leucine. The two work synergistically to spike insulin.

About 3.5 grams of Leucine was sufficient to double the insulin response to 25grams of glucose. See below:

Leucine, when ingested with glucose, synergistically stimulates insulin secretion and lowers blood glucose, Dionysia Kalogeropoulou, Metabolism Clinical and Experimental 57 (2008) 1747–1752

Thereafter, they received 25 g glucose or 1 mmol/kg lean body mass leucine or 1 mmol/kg lean body mass leucine plus 25 g glucose in random order. Serum leucine, glucose, insulin, glucagon, and alpha-amino nitrogen concentrations were measured at various times during a 2.5-hour period after ingestion of the test meal. The amount of leucine provided was equivalent to that present in a high-protein meal, that is, that approximately present in a 350-g steak. After leucine ingestion, the leucine concentration increased 7-fold; and the alpha-amino nitrogen concentration increased by 16%. Ingested leucine did not affect the serum glucose concentration. When leucine was ingested with glucose, it reduced the 2.5-hour glucose area response by 50%. Leucine, when ingested alone, increased the serum insulin area response modestly. However, it increased the insulin area response to glucose by an additional 66%; that is, it almost doubled the response. Ingested leucine stimulated an increase in glucagon. Ingested glucose decreased it. When ingested together, the net effect was essentially no change in glucagon area. In summary, leucine at a dose equivalent to that present in a high protein meal, had little effect on serum glucose or insulin concentrations but did increase the glucagon concentration. When leucine was ingested with glucose, it attenuated the serum glucose response and strongly stimulated additional insulin secretion. Leucine also attenuated the decrease in glucagon expected when glucose alone is ingested. The data suggest that a rise in glucose concentration is necessary for leucine to stimulate significant insulin secretion. This in turn reduces the glucose response to ingested glucose.
So, in summary:
PWO - Hi-GI carbs + Leucine
20 minutes later -eat protein, carbs, even a little fat

>> midstars post
http://www.bodybuildingdungeon.com/f...ine-spike.html

[tps154]

im on board. gotta go pick some up then.

mike, do you suggest taking a complete BCAA supplement or just a leucine supp?

[JakeVendetta]

I've done both and Leucine alone was just as affective and has been proven to be affective on its own. So just do what evers going to be cost effective for you. At least thats my opinion.

[A-Ron21]

Originally Posted by TheBiggest

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.

Well, yeah.

[mikeh40+]

Originally Posted by tps154

im on board. gotta go pick some up then.

mike, do you suggest taking a complete BCAA supplement or just a leucine supp?

well i`m a firm believer in the big 3 of the BCAA`s
L-leucine : well we all know what this one does
L-valine : is needed for metabolism within muscle cells, also is found in high quantities in muscle tissues
L-isoleucine : has the ability to increase endurance and stamina plus ability to maintain energy levels by regulating blood sugar levels.
both valine and isoleucine help to maintain a positive nitrogen balance in the body.
which is why i use 1 serving pre and 1 serving post workout, i believe the added components of all 3 work very well together, my workout thread, i have documented that all my PB`s have increased, and in about 1 1/2 month, i have added 1/4 inch to my bicep , pumped of course, but i have for the first time in my life, measured my biceps at 18 1/4 inches,
i put much of this growth due to the added BCAA regime i started at that time, other than taking 2-3 servings of BCAA`s into my diet, everything else is the same, no other supplements or added calories,
i use the BPS brand, which has the highest ratio of L-leucine at 4-1-1 it works for me

Originally Posted by JakeVendetta

I've done both and Leucine alone was just as affective and has been proven to be affective on its own. So just do what evers going to be cost effective for you. At least thats my opinion.

i would like to do a review of just L-leucine after my 3 tubs of BCAA`s are out to see if i notice any difference, without a doubt L-leucine is the real deal