What’s going on nation? I want to start doing more videos on individual supplements so I can help teach you guys not only what they do But also if they’re worth your [hard-earned] money so today, we’re going to talk about Glutamine now glutamine is the most Abundant amino acid in your body And it has many functions and since we’re talking about gains You should know that 60% of your skeletal muscle tissue is made of glutamine Now glutamine is claimed to have all these amazing benefits But I’m going to tell you today what I believe to be true and what I think is just hype it Is a fact that your levels of glutamine decrease when your body goes through stress and stress could mean trauma surgery anxiety or intense physical exercise for example When this happens your [body] can take glutamine from your muscles causing catabolism and making you lose the games You’ve worked so hard for it’s also believed that since your immune cells need glutamine to function you could weaken your immune System when you exercise heavily causing you to get sick more often I should also mention that low glutamine levels have been associated with overtraining And that glutamine is a big provider of nitrogen for your muscle tissue Since nitrogen is what you use from the protein you eat to internally synthesize amino acids needed for Muscle Growth Glutamine is very important for gains when you look at all the important roles of glutamine in your body It’s pretty easy to see why all these amazing claims are being made for [example] glutamine is claimed to [have] the following benefits prevent Muscle Breakdown help with immune system function promote protein synthesis or muscle growth and Even help you secrete more Human Growth hormone Which is super important for gains and fat burning now after reading and researching countless articles and studies and using glutamine for a while myself Here’s what I have to say one I don’t believe [the] human Growth hormone increased claim And this is just because just like testosterone you [would] have to create a massive increase in hgh To see a difference in your gains also studies have shown temporary increases in hgh But did not prove that they last You should be skeptical of any natural supplement that claims to increase your hormone levels Most of the time if they increase anything at all the increases are not big [enough] to impact your gains from where I’m standing usually if you see a difference It’s because you already on the low scale of what it means to be normal and because now you’re supplementing Something in it’s bringing you a bit higher on that normal range But nothing above that number two when it comes to glutamine helping your immune system I believe that the benefits only really apply if you had a serious injury or trauma Or if you’re a hardcore endurance athlete like a marathon runner for example Studies have shown that these athletes do have less infections when taking glutamine But for moderate athletes glutamine levels in your blood don’t get low enough after exercise to impair the function of your immune cells So if you’re just the average athlete looking for something that boosts your immune system. I don’t think glutamine really do the job Number three the most important part for me is actually preventing muscle, Breakdown And that’s the reason why I take glutamine now there are mixed reviews on this one guys some studies show no difference at all in muscle Catabolism in some [showed] clear preservation of Lean Mass with glutamine supplementation [there] are also studies on hiv patients that show that glutamine has made a Significant difference in [reducing] muscle wasting so here’s my personal opinion on this one Glutamine is an amino acid which is a building block of your muscles And if I can make sure I have plenty of what I need as an insurance to make sure I don’t lose any muscle tissue That’s what I’m gonna do and now I’m sure that if you are getting enough glutamine from your diet You should [be] okay without the supplement but in my opinion If I am doing anything that would cause me to be depleted or to be in a stress situation I would take glutamine some examples would be if you’re in a calorie deficit because you’re trying to lose weight if you’re an endurance athlete it does prolonged exercise You suffered an injury or a trauma you’re cutting for a specific reason you do intermittent fasting Or you’re fasting for religious reasons [in] these cases I would definitely take glutamine now in terms of side effects Studies show that there are no significant issues at doses up to 30 milligrams a day So taking it’s not going to hurt you to me as a natty athlete I work extremely hard for my gains So anything that can help me protect them is a win for me the other positive note is that glutamine increases cell hydration and Volume which is very important for muscle growth. This is because low cell volume is believed to inhibit the mtor pathway Which is an important muscle growth mechanism as far as dosages go I take 15 milligrams a day I like taking it in doses of 5 milligrams at a time [one] when I wake up one before and one after Exercise to help with hydration and to boost glutamine at the time of the most stress You can obviously adjust the space on your needs to guys before [I] end I want to talk about a couple of things First the Transport of glutamine in your body is sodium dependent So if you’re cutting sodium from your diet, which I myself don’t do this would be useless Second the bioavailability of Powder or capsule glutamine is about [30%] so keep in mind that you are actually getting much less than you’re Taking the bottom line is if you are concerned with muscle Wasting I would make glutamine part of your stash as an insurance Policy to make sure you’re not losing muscle, but if you are looking to get any of the other benefits I think they’re more hype without any science really backing them up to prove anything if You want [to] make sure you’re getting glutamine from your diet some foods that contain glutamine are beef pork chicken milk Ricotta cheese Cottage cheese raw spinach and even yogurt now if you want more detail [on] this topic I am putting a link to some of the studies I reviewed down in the info [section] below [now] one last thing guys Remember that you should always consult the nutritionist to discuss your specific nutritional needs So there you have it guys if you enjoyed this Make sure you put a comment down in the comment section below and let me know what supplement You would like me to review next For more exercises tips recipes and meal plans be sure to join us on Muscularstrength.com And if any of you guys looking for online coaching, I’m gonna put that link down in the info section below as well Hope you guys have a great day and as always more good stuff coming soon. 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