10 Steps to bigness

-0000-

Banned
10 Steps to bigness

--------------------------------------------------------------------------------

10 STEPS TO BIGNESS


1. TAKE GLUTAMINE AS SOON AS YOU WAKE UP
Glutamine is an amino acid that supports muscle growth in a variety of ways. By supplementing with glutamine first thing in the morning, you help satisfy your body’s amino acid needs without tapping into muscle stores.
Recovery Rx Take five grams of glutamine as soon as you wake up.

2 EAT A HIGH-PROTEIN BREAKFAST WITH CARBS
In addition to a regular bodybuilding breakfast, consider consuming whey protein isolates (either in a shake or added to oatmeal). Recovery Rx Take in up to 60 g of protein and 60 g of carbs, depending on your size, caloric needs and current bodybuilding goals. (Eat fewer carbs if you’re trying to shed bodyfat.)

3 DRINK A PREWORKOUT SHAKE
Providing your body with essential amino acids before training reduces muscle loss and helps create an anabolic environment. FLEX recommends taking in a low-glycemic-index carbohydrate, such as oatmeal or banana, before each workout along with whey protein.
Recovery Rx Drink 20 to 40 g of whey protein isolates with 40 to 80 g of carbs.

4 VOLUMIZE BEFORE YOU WORK OUT
Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.
Recovery Rx Take 3 to 5 g of creatine, 5 g of glutamine and drink a liter of water.
5 DRINK A POSTWORKOUT SHAKE
After you train, you should always have a protein and carb drink to help boost recovery.
Aminos are more rapidly and efficiently taken up by muscle fibers after they’ve been trashed by a workout.
Recovery Rx Drink 20 to 40 g of whey protein isolates with 40 to 80 g of carbs.

6 TAKE CREATINE WITH YOUR POSTWORKOUT SHAKE
In addition to your postworkout shake, you should provide your body with creatine because exercised muscle takes up creatine better so less is wasted.
Recovery Rx Mix 3 to 5 g of creatine with your postworkout shake for up to a total of 10 g per day.

7 TAKE AN INSULIN MIMICKER WITH YOUR POSTWORKOUT SHAKE
Insulin is an anabolic hormone that drives the synthesis of muscle protein from both the outside and inside of your muscles. Warning: Many creatine products include insulin mimickers — such as alpha-lipoic acid (ALA), d-pinitol (3-O-methyl-chiroinositol) and taurine — so be careful to avoid duplication.
Recovery Rx Take 300 to 600 mg of 4-hydroxyisoleucine, 200 to 1,000 mg of ALA, 50 to 100 mg of d-pinitol, or 1 to 3 g of taurine.

8 TAKE LEUCINE WITH YOUR POSTWORKOUT SHAKE
Leucine inhibits muscle breakdown but also flips on an important switch for muscle growth.
Recovery Rx Take 3 to 5 g of leucine.

9 TAKE ANTIOXIDANTS
After your workout is also a good time to take half of your day’s ration of supplemental antioxidants, because training creates free radicals that destroy muscle tissue. Recovery Rx Take 400 international units of vitamin E (as d-alpha tocopherol acetate), 500 mg of vitamin C, 15 mg of lycopene and 500 mg of curcumin (from turmeric extract).

10 DRINK A LATE-NIGHT PROTEIN SHAKE
Muscle breakdown increases over the course of the night, which is why choosing protein with a significant content of casein (e.g., milk protein concentrate, which contains both casein and whey), with its prolonged digestion and delivery of aminos to the muscles, is superior to more rapidly digested and absorbed proteins, such as pure whey. Recovery Rx Drink a micellar casein shake (up to 50 g of protein) with few or no carbs. Add fiber (up to 5 g) and healthy fats (up to 10 g) such as flaxseed oil for their bodybuilding benefits and to prolong digestion.
 

swede74

Trusted Member
Muscle breakdown increases over the course of the night, which is why choosing protein with a significant content of casein (e.g., milk protein concentrate, which contains both casein and whey), with its prolonged digestion and delivery of aminos to the muscles, is superior to more rapidly digested and absorbed proteins, such as pure whey.

That's interesting...I'll have to try switching from whey at bedtime. Good info Wylie
 

M FREAKY

Super Moderator
Muscle breakdown increases over the course of the night, which is why choosing protein with a significant content of casein (e.g., milk protein concentrate, which contains both casein and whey), with its prolonged digestion and delivery of aminos to the muscles, is superior to more rapidly digested and absorbed proteins, such as pure whey.

That's interesting...I'll have to try switching from whey at bedtime. Good info Wylie
Wylie broke it down very well like I mentioned earlier nice post wylie,,,,Swede Try look into Muscle Edge protein it has 7hour sustained release Anti-catabolic Formula I solid chake before bed time, I have seen great result from using this protein specially I am in a stage of bulking . (AS Thought)
 

swede74

Trusted Member
Wylie broke it down very well like I mentioned earlier nice post wylie,,,,Swede Try look into Muscle Edge protein it has 7hour sustained release Anti-catabolic Formula I solid chake before bed time, I have seen great result from using this protein specially I am in a stage of bulking . (AS Thought)
I'll give it a try...can you pick it up at GNC?
 

M FREAKY

Super Moderator
I'll give it a try...can you pick it up at GNC?
Possibility, I usually get it from my nutritionist 50%off. Hey check with oldschool that MOFO bought 3k worth of supplement tell him I sent you, I will compensate him later,,,,
 

swede74

Trusted Member
Possibility, I usually get it from my nutritionist 50%off. Hey check with oldschool that MOFO bought 3k worth of supplement tell him I sent you, I will compensate him later,,,,
Thanks, if I can't find it online, I'll take you up on the offer. 3,000 worth of supplements? For himself? That's crazy...if I had the cash, I'd probably do it too though.
 

M FREAKY

Super Moderator
Thanks, if I can't find it online, I'll take you up on the offer. 3,000 worth of supplements? For himself? That's crazy...if I had the cash, I'd probably do it too though.
Believe me his oldschool hahaha but very knowledge, I would have him on my side any time of the day when it comes down to supplement,,,
 

Strateg0s

New member
I'm new to the board, so I don't want to come off sounding like a contrarian jackass, but the value of glutamine supplementation has been pretty convincingly called into question.

Check out Str8flexed's posts on MindAndMuscle.net/forums or BB.com. Layne has researched the matter pretty thoroughly. Moreover, he isn't just a talking-head geek. He walks the walk, having built a very impressive and natural physique through hard work and knowledge. Right now, IIRC, he is working on his PhD focussed primarily on exercise nutrition and physiology.
 

swede74

Trusted Member
I'm new to the board, so I don't want to come off sounding like a contrarian jackass, but the value of glutamine supplementation has been pretty convincingly called into question.

Check out Str8flexed's posts on MindAndMuscle.net/forums or BB.com. Layne has researched the matter pretty thoroughly. Moreover, he isn't just a talking-head geek. He walks the walk, having built a very impressive and natural physique through hard work and knowledge. Right now, IIRC, he is working on his PhD focussed primarily on exercise nutrition and physiology.
If you wouldn't mind posting a link to one of those articles, that would be appreciated. Glutamine has been one of the more validated ones out there, so I would be curious what this guy has to say...thanks man.
 

Strateg0s

New member
"non-essential amino acids are pretty useless by themselves unless your in a caloric deficit (where they might become conditionally essential) or you inject them. When you take NEAA's orally, they are just stripped by the gut to the carbon skelaton and use for biosynthesis of whatever amino acids are needed."

"the supplement companies are using IN VITRO data to skew facts to their benefits. In vitro data means ****shit. All the in vivo data shows almost none of ingested dietary glutamine survives the gut."

Here's Layne's homepage: http://www.bodybuilding.com/fun/layne.htm

Here are some studies posted up by Bobo (owner of AM, and nutrition genius)
Oxidation of glutamine by the splanchnic bed in humans.

Haisch M, Fukagawa NK, Matthews DE.

Departments of Medicine and Chemistry, University of Vermont, Burlington, Vermont 05405, USA.

[1,2-(13)C(2)]glutamine and [ring-(2)H(5)]phenylalanine were infused for 7 h into five postabsorptive healthy subjects on two occasions. On one occasion, the tracers were infused intravenously for 3.5 h and then by a nasogastric tube for 3.5 h. The order of infusion was reversed on the other occasion. From the plasma tracer enrichment measurements at plateau during the intravenous and nasogastric infusion periods, we determined that 27 +/- 2% of the enterally delivered phenylalanine and 64 +/- 2% of the glutamine were removed on the first pass by the splanchnic bed. Glutamine flux was 303 +/- 8 micromol. kg(-1). h(-1). Of the enterally delivered [(13)C]glutamine tracer, 73 +/- 2% was recovered as exhaled CO(2) compared with 58 +/- 1% of the intravenously infused tracer. The fraction of the enterally delivered tracer that was oxidized specifically on the first pass by the splanchnic bed was 53 +/- 2%, comprising 83% of the total tracer extracted. From the appearance of (13)C in plasma glucose, we estimated that 7 and 10% of the intravenously and nasogastrically infused glutamine tracers, respectively, were converted to glucose. The results for glutamine flux and first-pass extraction were similar to our previously reported values when a [2-(15)N]glutamine tracer [Matthews DE, Morano MA, and Campbell RG, Am J Physiol Endocrinol Metab 264: E848-E854, 1993] was used. The results of [(13)C]glutamine tracer disposal demonstrate that the major fate of enteral glutamine extraction is for oxidation and that only a minor portion is used for gluconeogenesis.
Splanchnic bed utilization of glutamine and glutamic acid in humans.

Matthews DE, Marano MA, Campbell RG.

Department of Medicine, Cornell University Medical College, New York, New York 10021.

To study the fate of enterally delivered nonessential amino acids, glutamine and glutamate, 14 healthy adults were infused in the postabsorptive state with [2-15N]glutamine and [15N]glutamate for 7 h by intravenous (iv) and nasogastric (ng) tube routes. The amount of enterally delivered tracer that was sequestered by the splanchnic bed on the first pass was 54 +/- 4 and 88 +/- 2% for the [2-15N]glutamine and [15N]glutamate tracers, respectively. Only 46 and 12% of the ng glutamine and glutamate tracers entered systemic blood, respectively. The relative amount of 15N transferred from glutamate to glutamine, the transaminating amino acids leucine, isoleucine, valine, and alanine, and to proline was significantly higher when the [15N]glutamate was infused by the ng vs. iv route. The same was also true for [2-15N]glutamine, which presumably transferred 15N after it was converted to glutamate. Thus we conclude that the splanchnic bed sequesters over one-half of the glutamine and almost all of the glutamate delivered to it in the postabsorptive state. There is production of transaminating amino acids in the splanchnic bed, and the splanchnic bed produces simultaneously both glutamine from glutamate and glutamate from glutamine.
For those that think peptides are better, I believe this is the only one comparing the two.
Free and protein-bound glutamine have identical splanchnic extraction in healthy human volunteers.

Boza JJ, Dangin M, Moennoz D, Montigon F, Vuichoud J, Jarret A, Pouteau E, Gremaud G, Oguey-Araymon S, Courtois D, Woupeyi A, Finot PA, Ballevre O.

Nestle Research Center, Vers-Chez-Les-Blanc, 1000 Lausanne 26, Switzerland.

The objectives of the present study were to determine the splanchnic extraction of glutamine after ingestion of glutamine-rich protein ((15)N-labeled oat proteins) and to compare it with that of free glutamine and to determine de novo glutamine synthesis before and after glutamine consumption. Eight healthy adults were infused intravenously in the postabsorptive state with L-[1-(13)C]glutamine (3 micromol x kg(-1) x h(-1)) and L-[1-(13)C]lysine (1.5 micromol x kg(-1) x h(-1)) for 8 h. Four hours after the beginning of the infusion, subjects consumed (every 20 min) a liquid formula providing either 2.5 g of protein from (15)N-labeled oat proteins or a mixture of free amino acids that mimicked the oat-amino acid profile and contained L-[2,5-(15)N(2)]glutamine and L-[2-(15)N]lysine. Splanchnic extraction of glutamine reached 62.5 +/- 5.0% and 66.7 +/- 3.9% after administration of (15)N-labeled oat proteins and the mixture of free amino acids, respectively. Lysine splanchnic extraction was also not different (40.9 +/- 11.9% and 34.9 +/- 10.6% for (15)N-labeled oat proteins and free amino acids, respectively). The main conclusion of the present study is that glutamine is equally bioavailable when given enterally as a free amino acid and when protein bound. Therefore, and taking into consideration the drawbacks of free glutamine supplementation of ready-to-use formulas for enteral nutrition, protein sources naturally rich in this amino acid are the best option for providing stable glutamine.
Others
Eur J Appl Physiol. 2001 Dec;86(2):142-9. Related Articles, Links

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.
 
Last edited:

Strateg0s

New member
Glutamine

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.

<img src="http://www.thorne.com/altmedrev/fulltext/4-4-glut-fig2.jpg">

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.
A study using what would be upwards of 70 GRAMS of glutamine/day...
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.
http://www.mindandmuscle.net/forum/index.php?showtopic=7534&hl=
http://forum.bodybuilding.com/showthread.php?t=180179
http://forum.bodybuilding.com/showthread.php?t=196615
...
 
Top