Glutamine and recovery...

[Fuglydude]

I've been having issues with recovery lately... I train pretty intense, and have recently switched to a 5 x 5 format with things like deadlifts, squats and some pulling movements as well.

It seriously takes me 4 days to recover from a deadlift or back day...I've never had this issue before. I think its the 5 x 5 format. Anyways, my question is what do you guys think of glutamine for recovery?

I've used it before with shakes and it definitely helped, but I did have to take 20+ g day at a bodyweight of 180-185 lbs.

How much do you use and do you notice better recovery from it?

 

[Quiksilver]

Use 15g per day, stack it with taurine and argenine. Take a 5g serving at breakfast, 5g pre/mid workout, and 5g postworkout.

 

[Fuglydude]

Use 15g per day, stack it with taurine and argenine. Take a 5g serving at breakfast, 5g pre/mid workout, and 5g postworkout.

I've heard to take glutamine before going to bed as well... how much taurine per day? Do I just add it to my shakes?

I use arg. (arg-AKG and arg-ethyl ester stuff...basically supplements to increase NO) derivitives pre-WO for the pumps and vascularity.

 

[Omen]

Here is what I would suggest trying...

Green Tea (extract not the drink)
Coenzyme Q10
Possibly NAC as well

I dont think the glutamine is going to help you much, nor is Taurine or Arginine as far as what you are after.

 

[Fuglydude]

Here is what I would suggest trying...

Green Tea (extract not the drink)
Coenzyme Q10
Possibly NAC as well

I dont think the glutamine is going to help you much, nor is Taurine or Arginine as far as what you are after.

NAC, co-Q10 and the polyphenols in green tea are all antioxidants...i already take the GNC mega man multi vitamin. In addition I also take vit. C, A/D as well as a antioxidant formula as a part of my supplement regimen. In addition, I consume 10-15 servings of fruits/veges per day...would adding extra antioxidants help or would it be superfluous? Excessive anti-oxidant ingestion can hinder the immune system (by quenching free radicals in the anti-microbial respiratory burst of neutrophils, and macrophages).

 

[Francisco d'Anconia]

Believe it or not a good whey protein containing glutamine mixed with orange juice immediately after every intense workout works wonders. The calcium and citric acid contained in the OJ helps manage the lactic acid buildup.

 

[Omen]

NAC, co-Q10 and the polyphenols in green tea are all antioxidants...i already take the GNC mega man multi vitamin. In addition I also take vit. C, A/D as well as a antioxidant formula as a part of my supplement regimen. In addition, I consume 10-15 servings of fruits/veges per day...would adding extra antioxidants help or would it be superfluous? Excessive anti-oxidant ingestion can hinder the immune system (by quenching free radicals in the anti-microbial respiratory burst of neutrophils, and macrophages).

Yes I know what the above are

Not all antioxidants are the same. Hence why I listed the ones I did, and not what you listed. Just cause you take C, A, D that's doesn't mean they are the same as Q10, Polyphenols and NAC.

On that note as well, I dont think you need to supplement with extra C, A, & D especially if you claim to really eat that many fruits and veggies. That is rare for anyone to eat that many. I can see 5 or 6, but 10-15 is a lot. But if you say you eat them, then great.

And forget what you cut copied and pasted from somewhere at the bottom. Dont worry about that.

Here is the biggest problem with the soreness issue. Most people believe Lactic acid causes the soreness you get after 24-48hrs after exercise. This is still highly believed, but it is not longer valid in research, nor do you see it in any text books related to exercise anymore. So lactic acid is NOT the cause of soreness. Microfiber tears and a few other things are the cause of it.

Read up on Lactic acid (newer stuff) and you'll see what I am talking about. Not only what I mentioned above, but fuel as well.

 

[simon]

BCAAs always help me with recovery.

 

[Fuglydude]

Omen and Simon, what kinds of doses would you guys recommend for the respective supplements that you guys recommended?

Thanks again for the input.

 

[Rampage1]

im thinking of starting taking it too along with creatine...may as well give myself the best chances to get bigger and better since my genetics are ......very average!!!

 

[simon]

Omen and Simon, what kinds of doses would you guys recommend for the respective supplements that you guys recommended?

Thanks again for the input.

I usually take 20g pre-workout and 20g during workout. You should take at least 20g in total, though 0.44 g/kg bw would be optimal.

 

[lordson]

all that sh!t gets really expensive

you guys are definately enthusiasts

i would love to take glutamine, and an taurine and cartinine and whey isolate everyday

but the $$$ starts adding up big time

 

[Omen]

Omen and Simon, what kinds of doses would you guys recommend for the respective supplements that you guys recommended?

Thanks again for the input.

Green Tea is going to vary depending on the Polyphenol and EGCG content of the Green Tea you get. It can range from the low 40s all the way up to 90%

CoQ10 can vary as well since some are more readily absorbed in the body then others.

I'd look for 50mg-100mg dosages. You can even go lower if the body absorbs a certain kind better. Solu Q10 (manufactured by BASF) have used 60mg and found it more bio available then others. For instance read this....

scientists report that the relative bioavailabilities of the supplements, compared to the crystalline CoQ10, were: 142 per cent for Solu Q10, 131 per cent for Nature Made CoQ10, 107 per cent Swanson Ultra Q-Gel, and 89 per cent for CoQsol.

"In summary, clear differences in bioavailability between various types of CoQ10 supplements are visible. This is even more prominent during the early stages of absorption," said the researchers.

For NAC it is around 500-750mg or so.