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Glutamine and Overtraining

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winder731
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2011/03/29 21:08:39 (permalink)
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Glutamine and Overtraining

I just wanted to share my views on Glutamine.
 
For the last 3 months I have been training virtually everyday doing both cardio and resistance, mostly to failure and have stupidly got myself into an overtrained state: waking up early, lower lifts, aching, fatigue, irritable, high blood pressure on waking etc.
 
After a lot of different people's advice I have taken a week off and day by day have started feeling a little bit more human again.  Today I also took a high dose of glutamine (about 40g) and I can't tell you how much better I feel for it.  Much less tense all round and aching massivley subsided.  Hopefully I'll sleep better tonight too.  The are some that say it reduces cortisol too, which is why I'm sure it's helping me recover.
 
Does anyone else have any positive experiences with it, especially for recovery?
 

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    iaink
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    Re:Glutamine and Overtraining 2011/03/29 21:13:06 (permalink)
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    So do you feel better for taking the glutamine or the week off? How did you tell the difference between the 2 treatments?
     
     
    winder731
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    Re:Glutamine and Overtraining 2011/03/29 21:17:08 (permalink)
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    I started resting on Friday and have slowly started seeing some recovery but today I seem to be much, much better and the only supp I have taken is glutamine.  Even considering starting back in the gym early tomorrow.  It might be coincidence but having read up on it a lot do beleive it it for recovery.  I'm definitely going to start taking it regularly as opposed to 'when I remember'.
    dirtyvest
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    Re:Glutamine and Overtraining 2011/03/29 21:50:03 (permalink)
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    As per Iain, can't say your 'study' confirms anything LOL but I do agree with your conclusion nonetheless.
     
    As soon as I added L-Glute into my supp regime I have felt that my recovery has improved and am even more confident that my immune function has dramatically improved.

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    iaink
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    Re:Glutamine and Overtraining 2011/03/29 21:55:50 (permalink)
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    If you are truly overtrained (something that is neurological in nature) I cannot see a day or 2 taking glutamine effecting this and enabling such a rapid recovery from this chronic fatigue.
     
    I am sure it may aid recovery and help boost immune function though.
    Liam86
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    Re:Glutamine and Overtraining 2011/03/29 22:01:20 (permalink)
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    When i read all the conflicting reviews on Glutamine i have to admit i was a tad skeptical.I have been training hard in the gym the past few months, making good steady progress, with all lifts constantly going up, whilst leaning out in the process.
    However i started to feel overtired/overtrained/sore on certain days, i had looked into the use of running a BCAA type product, but didnt have the money available to make this a constant monthly purchase.
    I tun a tub of Sizeon at a discounted price, and did find recovery times, both after sets, and after full workouts to be good,(sizeon being a mix of creatines, electroylyes, bcaas, glutamine and carbs)

    I have since started using L-Glutamine in my postworkout and morning shakes.Not only has this helped with recovery (10g-15g daily split doses) but i also feel i can push myself more, or rather go back to the high intensity that i was at before, without the fear of overtraining.

    I like most people would love to have a week off now and then, but after just the weekend, i cant wait to get back into the gym and train, so for now, L-Glutamine is the one :P lol
    winder731
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    Re:Glutamine and Overtraining 2011/03/30 11:08:37 (permalink)
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    Glad it worked for you too mate.  I think, as with a lot of products, the jury is still out on it in terms of the science behind it but I know it has definitely helped me.
    Liam86
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    Re:Glutamine and Overtraining 2011/03/30 14:17:26 (permalink)
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    The same can be said for 9/10 supplements out there, either they dont have enough studies behind them, or only a certain degree of people qualify for noticable results anyways, based on gender, age, training experince and so on and so fourth.
    Alot of the time you dont know till you try, but you cant go wrong with keeping things simple; in this regard, like creatine mono, some dont respond, but for the price;as with glutamine, its not going to cost you so much just to give it a try.
    mick_the_brick
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    Re:Glutamine and Overtraining 2011/03/30 14:48:54 (permalink)
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    For the relative cost of supplementing with it - it's a worthwhile addition for most I feel.
    The_Lone_Wolf
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    Re:Glutamine and Overtraining 2011/03/30 16:07:36 (permalink)
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    A quote from a Charles Poliquin article here......
     
    1.Glutamine Load:
    If you have a hard time gaining muscle mass, I would advise you to do this: take 80 grams of glutamine a day for 5 days, yes 80 grams, best is to do 8 x 10 grams. When NHL recruits were at a plateau gaining mass, that was my best quick and dirty trick.


    Do I have peer reviewed studies for it. No. Just plenty of clients and students who had had success with it. I find taking 10 grams every two hours diluted in a cup of water works  very well. Timing with meals does not matter. How does it work? Many possibilities, including:

    A - glutamine is the primary building block on the intestinal lining. Many people suffer unknowingly from leaky gut syndrome. The glutamine overload phase seals the lining, which diminishes food intolerances and inflammation.
    B - muscle gains are correlated to how strong the immune system is. Glutamine loading boosts the immune system. Conversely, when you overtrain, your glutamine levels drop dramatically.

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    iaink
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    Re:Glutamine and Overtraining 2011/03/30 18:12:21 (permalink)
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    Charles Poliquin; the guy that demands uber dosing of the supps he sells... genius ;)
     
    I think glutamine has potential to be a worth while addition, and may give you an edge as far as recovery gose if you are really pushing very, very, hard. The science on the subject hasn't proved much either way.
    The_Lone_Wolf
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    Re:Glutamine and Overtraining 2011/03/31 09:19:01 (permalink)
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    Of course he is going to push hard, but glutamine is glutamine, and most people know that you can buy it in bulk for cheaper then he sells it for at 500g.
     
     
     

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    Dr Pepper
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    Re:Glutamine and Overtraining 2011/03/31 10:09:32 (permalink)
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    L-Glutamine (Powder form) definitely helps me as far as recovery goes - massively... I feel too sore to train on consecutive days whenever I don't take it. The only downside is the taste, it's horrid and ruins shakes. I mix it with a little water and chug it back quickly. I'm yet to try the capsule version.
     
    BCAA's Capsules didn't have the same effect on me, so I stopped buying them.

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    Big Les
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    Re:Glutamine and Overtraining 2011/03/31 10:32:58 (permalink)
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    http://articles.muscletal...article-glutamine.aspx
     
    is my take and includes how to read the studies that have been done on it - quick hint - they are pants!
    bish8303
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    Re:Glutamine and Overtraining 2011/04/05 08:09:17 (permalink)
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    Glutamine is an exitogen it plays with processes in the brain to make you feel good. Aspartime is an exitogen to, reason why you shouldnt abuse the stuff. It wont directly be able to make you lift more but the physcological effect is imense. I feel the OP was just worn down and if you want it for the mental wellness definitly cycle the stuff.
     
    Been taking 20-30g of glutamine a day for the passed week and a bit to help with my guts (it hasnt helped much in that regard). The cognitive effects were most apparent in the secord or third day id feel more focused. Its been about 10 days and when i wake up it isnt as difficult, infact i need less sleep. If i suffer from a hang over it clears it up nicely for me as well. When i get a cold im going to attempt a loading and see if it clears it up any faster so stay tuned.
     
     
    Glutamine isnt juice though and wont give you the strength increases creatine does but it has its uses so i wouldnt say its entirely pants.
    post edited by bish8303 - 2011/04/05 08:10:23
    Big Les
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    Re:Glutamine and Overtraining 2011/04/05 10:19:34 (permalink)
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    bish8303

    Glutamine is an exitogen it plays with processes in the brain to make you feel good. Aspartime is an exitogen to, reason why you shouldnt abuse the stuff. It wont directly be able to make you lift more but the physcological effect is imense. I feel the OP was just worn down and if you want it for the mental wellness definitly cycle the stuff.

    Been taking 20-30g of glutamine a day for the passed week and a bit to help with my guts (it hasnt helped much in that regard). The cognitive effects were most apparent in the secord or third day id feel more focused. Its been about 10 days and when i wake up it isnt as difficult, infact i need less sleep. If i suffer from a hang over it clears it up nicely for me as well. When i get a cold im going to attempt a loading and see if it clears it up any faster so stay tuned.


    Glutamine isnt juice though and wont give you the strength increases creatine does but it has its uses so i wouldnt say its entirely pants.

    Have you got a reference of some sort for this effect?
     
    I have read about l-glutamate (which is synthesised from glutamine but is very tightly regulated) and neural function but nothing on glutamine except as part of nitrogen regulation in brain tissue.
     
    Thanks
    narraboth
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    Re:Glutamine and Overtraining 2011/04/05 11:31:12 (permalink)
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    I think it's possible that L glutamine would make a hug difference, if his body was lacking of it.
    He didn't tell about his diet. Maybe he did too much training and didn't intake enough protein so his brian, muscle and organs were all screaming for amino acid. If this was the case, the change can happen in one day for sure. But in this case taking extra 100g of good protein powder should give him the same result.
     
    If he took protein enough but only glutamine can help, then it might be other reasons as mentioned.
    there are some studies talking about glutamine might influence brain physiology through removing amonia or increasing GABA, etc. (GABA can be a treatment for chronic fatique)
    http://ajpcell.physiology...ntent/274/4/C1101.full
    http://www.fasebj.org/content/21/4/1227.full.pdf
     
    iaink
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    Re:Glutamine and Overtraining 2011/04/05 11:44:04 (permalink)
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    narraboth

    I If he took protein enough but only glutamine can help, then it might be other reasons as mentioned.
    there are some studies talking about glutamine might influence brain physiology through removing amonia or increasing GABA, etc. (GABA can be a treatment for chronic fatique)
    http://ajpcell.physiology...ntent/274/4/C1101.full
    http://www.fasebj.org/content/21/4/1227.full.pdf


     
    Are those studies in your field? I ask as they don't (on face value after a skim by somebody not in that field lol) really provide much evidence that increasing glutamine consumption would positively effect brain function. I have noted that it was a tentative suggestion on your part but am curious none the less :) 
     
    Big Les
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    Re:Glutamine and Overtraining 2011/04/05 12:55:48 (permalink)
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    Interesting papers but it looks you are making a huge leap not actually present in the literature.
     
    the paper on GABA increases is specific about its application to disordered function - in this case anxiety disorder.
    It is not a good idea to extrapolate from what is beneficial in a disordered state to what is necessarily beneficial in a non-disordered state. You should also note the text of the abstract
    "Hence, glutamine administration may provide a
    useful adjunct for treating disorders (e.g., anxiety,
    seizures) when enhanced GABAergic transmission is
    desired."
    Ive highlighted the word may, you should also note the adjunct in there as well, along with enhanced - that is over and above that normally found.
     
    To me this paper points to nothing in people without disorders :)
    MasterSplinter
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    Re:Glutamine and Overtraining 2011/04/05 14:08:58 (permalink)
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    I only use L-glutamine on my supp diet 3 times a week which are the days that I lift weight and I have to agree with most of the guys here that it sure has a substantial impact on muscle recovery time. I've experimented without it for a week and I've notice muscle fatigue increased.
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