Glutamin - En viktig byggesten

[Number1]

Aminosyrer er byggestener i proteiner. De hektes sammen i lange kjeder og danner noe vi kaller for peptider. Vi deler aminosyrer i essensielle og ikke essensielle aminosyrer.

Les hele artikkelen her

[Beefcake]

Til tross for mengder av forskning på glutamin så finnes det til dags dato ingen hold for at tilskudd av glutamin har noen effekt for muskelbygging eller immunforsvar hos friske mennesker.

Fra en massiv granskning av forskning og litteratur rundt kosttilskudd som ble publisert for noen dager siden:

"Glutamine is the most plentiful non-essential amino acid in the body and plays a number of important physiological roles [31, 108, 109] Glutamine has been reported to increase cell volume and stimulate protein [151, 152] and glycogen synthesis [153].  Despite its important role in physiological roles, there is no compelling evidence to support glutamine supplementation in terms of increasing lean body mass. One study that is often cited in support of glutamine supplementation and its role in increasing muscle mass was published by Colker and associates [154].  It was reported that subjects who supplemented their diet with glutamine (5 grams) and BCAA (3 grams) enriched whey protein during training promoted about a 2 pound greater gain in muscle mass and greater gains in strength than ingesting whey protein alone.  While a 2 pound increase in lean body mass was observed, it is likely that these gains were due to the BCAAs that were added to the whey protein.  In a well-designed investigation, Candow and co-workers [155] studied the effects of oral glutamine supplementation combined with resistance training in young adults.  Thirty-one participants were randomly allocated to receive either glutamine (0.9 g/kg of lean tissue mass) or a maltodextrin placebo (0.9 g/kg of lean tissue mass) during 6 weeks of total body resistance training.  At the end of the 6-week intervention, the authors concluded glutamine supplementation during resistance training had no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.  While there may be other beneficial uses for glutamine supplementation, there does not appear to be any scientific evidence that it supports increases in lean body mass or muscular performance."


"As described above, glutamine has been shown to influence protein synthesis and help maintain the immune system.  Theoretically, glutamine supplementation during training should enhance gains in strength and muscle mass as well as help athletes tolerate training to a better degree.  Although there is some evidence that glutamine supplementation with protein can improve training adaptations, more research is needed to determine the ergogenic value in athletes.  There is currently no research to suggest that glutamine has a direct effect on performance."

http://www.treningsforum.no/forum/index.php?topic=93626.0


Mer her:
http://www.treningsforum.no/forum/index.php?topic=70454.msg981589#msg981589

[neonX]

Bare et spørsmål.
Jeg kjøpte en boks L-glutamin som inneholder kreatin monohydrat og taurin.

Jeg føler meg mer pigg på trening ved bruk av dette, brukte kun kreatin monohydrat før jeg kjøpte denne uten samme følelsen. Føler jeg kan presse meg mer enn vanlig.

Kan da dette kun være placebo effekt?

Kostholdet er det samme både før og nå.

EDIT: Er klar over taurin, men effekten av det får så mye forskjellig omtale.

[Beefcake]

Bare et spørsmål.
Jeg kjøpte en boks L-glutamin som inneholder kreatin monohydrat og taurin.

Jeg føler meg mer pigg på trening ved bruk av dette, brukte kun kreatin monohydrat før jeg kjøpte denne uten samme følelsen. Føler jeg kan presse meg mer enn vanlig.

Kan da dette kun være placebo effekt?

Kostholdet er det samme både før og nå.

Jeg gjetter at det kan ha mer med taurin å gjøre. Taurin kan virke oppkvikkende og kanskje hjelpe på glykogeninnlagring (dog vil muligens beta-alanin være et bedre valg av tilskudd enn taurin, da disse to vel konkurrerer om samme reseptorer for opptak).


"ß-alanine.  In recent years research has begun investigating the effects of ß-alanine supplementation on performance.  ß-alanine has ergogenic potential based on its relationship with carnosine.  Carnosine is a dipeptide comprised of the amino acids, histidine and ß-alanine naturally occurring in large amounts in skeletal muscles. Carnosine is believed to be one of the primary muscle-buffering substances available in skeletal muscle.  Studies have demonstrated that taking ß-alanine orally over a 28-day period was effective in increasing carnosine levels [420, 421]. This proposed benefit would increase work capacity and decrease time to fatigue.  Researchers have found that ß-alanine supplementation decreases rate of fatigue [422].  This could translate into definite strength gains and improved performance.   A recent study [423] supplemented men with ß-alanine for 10 weeks and showed that muscle carnosine levels were significantly increased after 4 and 10 weeks of ß-alanine supplementation.
   Stout et al. [422] conducted a study that examined the effects of ß-alanine supplementation on physical working capacity at fatigue threshold. The results showed decreased fatigue in the subjects tested.  Other studies have shown that ß-alanine supplementation can increase the number of repetitions one can do [424], increased lean body mass [425], increase knee extension torque [426] and training volume [427].  In fact, one study also showed that adding ß-alanine supplementation with creatine improves performance over creatine alone [428].  While it appears that ß-alanine supplementation can decrease fatigue rate, raise carnosine levels, and improve performance all of the research is not as favorable.  There are other studies that show no performance benefits [425, 429]"

[Doit!Doit!]

Bare et spørsmål.
Jeg kjøpte en boks L-glutamin som inneholder kreatin monohydrat og taurin.

Jeg føler meg mer pigg på trening ved bruk av dette, brukte kun kreatin monohydrat før jeg kjøpte denne uten samme følelsen. Føler jeg kan presse meg mer enn vanlig.

Kan da dette kun være placebo effekt?

Kostholdet er det samme både før og nå.

EDIT: Er klar over taurin, men effekten av det får så mye forskjellig omtale.

jeg kjenner ingen ting av taurine..
jeg bruker kreatine som har b.l.a 2000mg taurine pr servering i seg..
jeg kjenner nada effekter av dette på treningen..kun de vanlige kreatin effektene...

[neonX]

jeg kjenner ingen ting av taurine..
jeg bruker kreatine som har b.l.a 2000mg taurine pr servering i seg..
jeg kjenner nada effekter av dette på treningen..kun de vanlige kreatin effektene...

Var derfor jeg lurte på om det var en placebo effekt. punktum punktum punktum

[DannY GuettA]

Til tross for mengder av forskning på glutamin så finnes det til dags dato ingen hold for at glutamin har noen effekt for muskelbygging eller immunforsvar hos friske mennesker.

Fra en massiv granskning av forskning og litteratur rundt kosttilskudd som ble publisert for noen dager siden:

"Glutamine is the most plentiful non-essential amino acid in the body and plays a number of important physiological roles [31, 108, 109] Glutamine has been reported to increase cell volume and stimulate protein [151, 152] and glycogen synthesis [153].  Despite its important role in physiological roles, there is no compelling evidence to support glutamine supplementation in terms of increasing lean body mass. One study that is often cited in support of glutamine supplementation and its role in increasing muscle mass was published by Colker and associates [154].  It was reported that subjects who supplemented their diet with glutamine (5 grams) and BCAA (3 grams) enriched whey protein during training promoted about a 2 pound greater gain in muscle mass and greater gains in strength than ingesting whey protein alone.  While a 2 pound increase in lean body mass was observed, it is likely that these gains were due to the BCAAs that were added to the whey protein.  In a well-designed investigation, Candow and co-workers [155] studied the effects of oral glutamine supplementation combined with resistance training in young adults.  Thirty-one participants were randomly allocated to receive either glutamine (0.9 g/kg of lean tissue mass) or a maltodextrin placebo (0.9 g/kg of lean tissue mass) during 6 weeks of total body resistance training.  At the end of the 6-week intervention, the authors concluded glutamine supplementation during resistance training had no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.  While there may be other beneficial uses for glutamine supplementation, there does not appear to be any scientific evidence that it supports increases in lean body mass or muscular performance."


"As described above, glutamine has been shown to influence protein synthesis and help maintain the immune system.  Theoretically, glutamine supplementation during training should enhance gains in strength and muscle mass as well as help athletes tolerate training to a better degree.  Although there is some evidence that glutamine supplementation with protein can improve training adaptations, more research is needed to determine the ergogenic value in athletes.  There is currently no research to suggest that glutamine has a direct effect on performance."

http://www.treningsforum.no/forum/index.php?topic=93626.0


Mer her:
http://www.treningsforum.no/forum/index.php?topic=70454.msg981589#msg981589

hvis man leeser det du ikke trykket i "fet skrift" så står det veldig mye positivt om Glutamin, men bare at man ikke kan være 100% sikker.

men mye TYDER på at det faktisk gir resultater...

[Beefcake]

hvis man leeser det du ikke trykket i "fet skrift" så står det veldig mye positivt om Glutamin, men bare at man ikke kan være 100% sikker.

men mye TYDER på at det faktisk gir resultater...

Gjør det?

"there is no compelling evidence to support glutamine supplementation in terms of increasing lean body mass"

"it is likely that these gains were due to the BCAAs that were added to the whey protein."

"the authors concluded glutamine supplementation during resistance training had no significant effect on muscle performance"




Hvis glutamin hadde hatt i nærheten av den effekten som det så ofte påstås, så burde vel de titalls eksperiment som har blitt utført for å se om det har noen effekt for muskelbygging eller prestasjon gitt bedre resultat enn hva de faktisk har gjort.


"Some athletes can have high intakes of l-glutamine because of their high energy and protein intakes and also because they consume protein supplements, protein hydrolysates, and free amino acids. Prolonged exercise and periods of heavy training are associated with a decrease in the plasma glutamine concentration and this has been suggested to be a potential cause of the exercise-induced immune impairment and increased susceptibility to infection in athletes. However, several recent glutamine feeding intervention studies indicate that although the plasma glutamine concentration can be kept constant during and after prolonged strenuous exercise, the glutamine supplementation does not prevent the postexercise changes in several aspects of immune function. Although glutamine is essential for lymphocyte proliferation, the plasma glutamine concentration does not fall sufficiently low after exercise to compromise the rate of proliferation. Acute intakes of glutamine of approximately 20-30 g seem to be without ill effect in healthy adult humans and no harm was reported in 1 study in which athletes consumed 28 g glutamine every day for 14 d. Doses of up to 0.65 g/kg body mass of glutamine (in solution or as a suspension) have been reported to be tolerated by patients and did not result in abnormal plasma ammonia levels. However, the suggested reasons for taking glutamine supplements (support for immune system, increased glycogen synthesis, anticatabolic effect) have received little support from well-controlled scientific studies in healthy, well-nourished humans."

http://jn.nutrition.org/cgi/content/full/138/10S-I/2045S


"We examined the effect of a post-exercise oral carbohydrate (CHO, 1g·kg-1·h-1) and essential amino acid (EAA, 9.25 g) solution containing glutamine (0.3 g/kg BW; GLN trial) versus an isoenergetic CHO-EAA solution without glutamine (control, CON trial) on muscle glycogen resynthesis and whole-body protein turnover following 90min of cycling at 65% VO2 peak."

"The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis"

Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise. Appl Physiol Nutr Metab. 2006 Oct;31(5):518-29.


"The purpose of this study was to determine if high-dose glutamine ingestion affected weightlifting performance."

"These data indicate that the short-term ingestion of glutamine does not enhance weightlifting performance in resistance-trained men."

The Effects of High-Dose Glutamine Ingestion on Weightlifting Performance. J Strength Cond Res. 2002 Feb;16(1):157-60.


"We investigated the effects of a glutamine-supplemented amino acid mixture on vastus lateralis muscle protein synthesis rate in healthy young men and women."

"We conclude that intravenous infusion of amino acids increases the fractional rate of mixed muscle protein synthesis, but addition of glutamine to the amino acid mixture does not further stimulate muscle protein synthesis rate in healthy young men and women."

Intravenous glutamine does not stimulate mixed muscle protein synthesis in healthy young men and women. Metabolism. 2000 Dec;49(12):1555-60


"The purpose of this study was to assess the effect of oral glutamine supplementation combined with resistance training in young adults"

"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."

Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol. 2001 Dec;86(2):142-9.


"The amino acid glutamine is known to be important for the function of some immune cells in vitro. It has been proposed that the decrease in plasma glutamine concentration in relation to catabolic conditions, including prolonged, exhaustive exercise, results in a lack of glutamine for these cells and may be responsible for the transient immunodepression commonly observed after acute, exhaustive exercise."

"It is concluded that, although the glutamine hypothesis may explain immunodepression related to other stressful conditions such as trauma and burn, plasma glutamine concentration is not likely to play a mechanistic role in exercise-induced immunodepression."

Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 93: 813-822, 2002

[Erik92]

ah, herlig at beefcake kommer inn. Artikkelen var utrolig overbevisende og jeg må innrømme det frista å skaffe seg glutamin, men jeg håpa på at beefcake eller unknown_soldier ville komme med forskning på at det ikke er vits å kjøpe det.

Hvordan er det med BCAA beefcake? Er det verdt å ta det?

[Beefcake]

Hvordan er det med BCAA beefcake? Er det verdt å ta det?

Se under "Possibly Effective" her:
http://www.treningsforum.no/forum/index.php?topic=93626.msg1384945#msg1384945

... og her:
http://www.treningsforum.no/forum/index.php?topic=93626.msg1384951#msg1384951

[GAMMERN]

Nok en artikkel som ukritisk pumper ut myter og påstander. Har redaksjonen daua? 

[Beefcake]

Fra artikkelen:

Det har vist at så lite som 2 g glutamin hver dag kan øke utsondringen av veksthormon med så mye som 400 %!

Som referanse på dette nevnes denne:

3. Growth hormone and IGF research" (127-129), 1998)

... et eksperiment hvor man har sett på insulin og arginin-administrasjon til fibromyalgipasienter?


"Decreased serum levels of insulin-like growth factor I (IGF-I) are common in patients with fibromyalgia, which is frequently associated with chronic fatigue syndrome (CFS). Twenty patients with CFS (7 men, 13 women; age range, 30–60 years) and age- and sex-matched controls were tested for peak GH responses to insulin-induced hypoglycaemia and arginine administration. Nocturnal secretion of GH and serum levels of IGF-I were also measured. Serum IGF-I SDS (± SD) was significantly lower in patients with CFS than in controls (SDS, −0.39 ± 1.07 vs 0.33 ± 0.84; P = 0.02). Patients with CFS also tended to have reduced nocturnal secretion of GH (area under the curve, 32.4 ± 18.3 vs 62.7 ± 43.7 μg/I/15 minutes; P = 0.06), but peak GH responses to insulin-induced hypoglycaemia and arginine administration did not differ significantly between the two groups. It is not clear whether the tendency for impaired spontaneous nocturnal GH secretion in patients with CFS is a cause or an effect of the condition."

Secretion of growth hormone in patients with chronic fatigue syndrome
J. Berwaerts, G. Moorkens and R. Abs
Growth Hormone & IGF Research
Volume 8, Supplement 2, April 1998, Pages 127-129

[PeGo]

Se under "Possibly Effective" her:
http://www.treningsforum.no/forum/index.php?topic=93626.msg1384945#msg1384945

... og her:
http://www.treningsforum.no/forum/index.php?topic=93626.msg1384951#msg1384951

Kunne du tenkt deg( beefcake) å ha en tråd, der du svarer på spørsmål fra oss som lurer på forskjellige ting og tang?

Jeg spør likevel her og du kan bare ignorere hvis det blir for mye:

spørs.1: Jeg lurer på om jeg bør kjøpe zma, hvis jeg tar multivitaminer fra bio-life?

spørs.2: kre-alkalyn vs kreatin mono?

[Erik92]

zma virker mest som overhypa tull, men har vel noen positive effekter på helsa. Jeg kjøpte en pakke og fant ut at det ikke var verdt det for meg.

Har kjørt kre-alkalyn i snart 2 måneder og kan ærlig si jeg ikke merker noe spesielt. Det som er spesielt med kre-alkalyn er at du ikke trenger å cycle det og at du ikke blir bloated. Jeg har også hørt at det ikke finnes noe forskning som viser at kre-alkalyn funker, men mange som viser at kreatin mono gjør det. Det at man blir bloated er vel også meningen når det kommer til kreatin, for å fylle musklene med vann og gjøre det optimalt for muskelvekst. Jeg skal ihvertfall fortsette med kreatin mono etter at jeg har gjort ferdig boksen med kre-alkalyn.

[Jupac]

http://www.ajcn.org/cgi/content/abstract/61/5/1058?maxtoshow=&hits=10&RESULTFORMAT=&fulltext=2+gram+oral+dose+of+glutamine+elevated+circulating+growth+hormone+levels+by+over&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT