Carnitine supplementation

Carnitine is a unique nutrient vitamin-like with a large number of applications such as:

provide energy
lose weight
Boost the immune system
Stimulate the mental faculties
Lower cholesterol, etc. .

It was discovered in the extract of the flesh of the musculature of mammals and is required for the biochemical function of muscle cells .

Features of carnitine:
It is not considered an essential nutrient because it can be synthesized in the body. In our body is in the heart , skeletal muscle, kidney, liver and brain. The organism synthesises carnitine from the amino acids lysine , methionine, vitamin C , iron, vitamin B3 and B6 .
It is found mainly in animal foods ( organ meats and red meats ) so deficiencies may occur in vegetarians ( vegetables and fruits do not contain the amino acids methionine and lysine ) .


 

Symptoms of carnitine deficiency:
Fat deposits in tissues
Fatty degeneration of heart tissue , liver and muscle
Fatigue and loss of vitality
Muscle atrophy and fatigue
Increased recovery time
Depression of the immune system
cardiovascular disorders
Reduction of protein synthesis

Functions of carnitine on athletic performance:

Should be taken before training.
Increases muscle performance: submaximal , maximal aerobic power , maximal oxygen consumption and production of energy in sprinters.
Promotes saving liver and muscle glycogen in exercise of long duration and high intensity.
Increases resistance preventing the appearance of "bumps " after 70-90 ' intake .
Less prone to injury and infection.
You get a shorter recovery time : reduces ammonium radicals produced by strenuous exercise , reduces the production of lactic acid, reduces the release of enzymes from stress and muscle pain.
To lose weight aerobic training plan : reduce lipid levels in the blood and other tissues .

How to use carnitine:
The recommended dose is 15-30mgr/día/kilogramo body weight 30 minutes before training and amino acid supplementation separate or protein shakes.
Doses above 3gr/día can produce diarrhea in susceptible individuals.
Some manufacturers recommend it together with vitamin C to prevent the onset of fatigue .


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Leucine : protein synthesis accelerator

Basically amino acids are the building blocks of proteins , but play many other roles besides that , for example, activated regulatory protein in muscles that trigger protein synthesis and increase the size of the fibers.

Muscle tension , amino acid levels in the blood, particularly leucine, as well as insulin , are key factors in the development of muscle tissue and metabolic pathways that activate signals inside of cells that promote protein synthesis in muscle and slow degradation , accelerating the remodeling and repair.

Some biochemical substances called ribosomal protein S6 kinase and objetibo rapamycin (mTOR ) are important communicating molecules that are sensitive to changes in energy status and determinants in protein synthesis . Function as biological programs to align the amino acids needed to produce new muscle tissue.

Researchers at the Medical Division of the University of Texas, USA , have concluded that weight training after administration of a high leucine supplement communicating activated protein molecules that promote protein synthesis and muscle growth .

Leucine is an essential branched principal called , BCAA amino acid and therefore the use of these is very positive for bodybuilders.

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Proper nutrition of glutamine

For many years researchers have been left impressed by the numerous applications of amino acid supplementation . These are the building blocks of protein synthesis to achieve greater muscle mass.

Glutamine can be synthesized in the body through other amino acids such as glutamic acid , valine or isoleucine . Most of the glutamine containing protein sources , but some athletes say that need additional supplementation .

features:
It is a non - essential but very important in case of intense workouts , stress, illness , etc. amino acid.
Constitutes 60 % of the deposits of free amino acids in skeletal muscle.
Synthesize other non- essential amino acid, mucopolysaccharides and nucleotides.
It is found mainly in milk , meat, peanut, almond , soy, beans and turkey.

functions:
Anti Catabolic effect : muscular prevents loss of mass.
Promotes protein synthesis : increased lean muscle mass .
Enhances the immune system.
It is an important brain fuel .
Relieves the catabolic effects of glucocorticoid use in case of injury .
It can be converted to glucose without insulin plasma levels are altered.
Contributes to glycogen recovery after training .
Help with post- traumatic recovery : involved in wound healing .

How to use:
Should preferably be taken before training on an empty stomach.

The recommended dose is 50mgr./día/kilogramo body weight.
It is usually recommended along with taurine and creatine.

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Learn amino acids

Amino

The amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life.

When proteins are digested or decompose amino acids are left . The human body requires many amino acids :

Decomposing food
grow
Repair body tissue
Perform many other body functions

Amino acids are classified into three groups:

essential Amino Acids
Nonessential amino acids
Amino conditional


Essential amino acids :

Can not produce their own body. Therefore must come from food .
The nine essential amino acids are :

histidine
isoleucine
leucine
lysine
methionine
Phenylalanine
threonine
tryptophan
valine

Non- essential amino acids :

Non- essential means that our bodies produce an amino acid, even when you do not get from the food we eat .
These amino acids are :

alanine
Asparagine
aspartic acid
glutamic acid

Amino conditional :
Conditional amino acids are generally not essential , except at times diseases and / or stress.
They include:

Arginine
cysteine
Glutamine
tyrosine
glycine
ornithine
proline
Serina

It is not necessary to ingest essential and nonessential amino acids at every meal , but it is important to balance them all day .

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Glutamine for bodybuilding

The " glutamine " in dietary supplement is very beneficial to avoid overtraining which usually takes place after intense weight training sessions associated with a lack of rest and poor diet . What is Glutamine? What are these effects? Here are answers to these questions on glutamine.

glutamine definition
Glutamine is an amino acid that is part of the family of non-essential amino acids. The body then uses glutamine provided by the diet, but it is capable of making itself according to its needs. Glutamine is the most abundant amino acid in the blood. It plays a very important role in the immune system.

Effects and benefits of glutamine
Accelerated recovery
better digestion
Immune System
Increasing the concentration of leucine in muscle fibers
Increase in GH
Increased fat burning during and after exercise
Although the body produces glutamine itself , it is possible that the body can run out. When you make more intensive weight training sessions , your immune system is compromised because of large amounts of glutamine are used.

If you do not meet a minimum recovery between each session, the body will not have time to rebuild these reserves and glutamine deficiency may occur.

This glutamine deficiency causes a weakened immune system. Then you become more susceptible to infections and muscle injuries , expenses you lift decreases and you can even see a decrease in muscle mass . This is overtraining !

Take glutamine dietary supplement reduces the risk of overtraining and thus prevents the degradation of muscle mass after sessions of extreme bodybuilding.

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Glutamine promotes the storage of glycogen
If you want more energy , consider taking this versatile amino acid that is glutamine. Research indicates that he has the advantage of improving the storage of glycogen . A study by the University of Padua in Italy showed that giving glutamine plus glucose polymer , would promote the storage of glycogen in the liver and skeletal muscles.

Reminder: when sugars (or carbohydrates ) you eat , they are stored as glycogen which will serve energy to cells, especially in muscle tissue. In this study, seven male subjects with an average fitness participated in three different experiments . First, subjects performed an exercise bike ergonomic , designed to deplete glycogen stores fast fibers and slow fibers in their muscles. They were given either a 18.5% solution of polymer of glucose , 8 g of glutamine or a solution of 18.5 % glucose polymer plus 8 g of glutamine. ( A dose of 8 g glutamine is slightly higher than that contained in a teaspoon amount . )

During the three tests , they also received a continuous supply of glucose hang two hours. Blood levels of glutamine increased significantly after ingestion of glutamine alone or with glucose polymer . In fact, the concentrations were higher than about 70 % of the base rate , 30 to 40 minutes after ingestion of glutamine. So for those of you who think that glutamine can not pass through the intestines because they swallow the for use as an energy source, the idea is to be reviewed.

In addition , the ingestion of glutamine had no effect on insulin levels. However , as might be expected, the ingestion of glucose polymer (with or without glutamine ) produced a significant rise in insulin levels , which lasts 30 to 90 minutes. It is interesting to note that glutamine was as effective as glucose polymer solution to increase the rate of muscle glycogen after exercise to exhaust its reserves. So if glutamine is as effective as glucose polymer to stimulate refill muscle glycogen , what are the implications for the diet of a bodybuilder ? This study suggests that taking a protein-rich meal and glutamine is itself a powerful stimulus for the resynthesis of muscle glycogen . Add some carbohydrates to the mix and you may be a more efficient way to store muscle glycogen .

Glutamine may promote glycogen storage without changing the plasma insulin. According to the authors of the study, glycogen synthesis could be the result of the effect of glutamine on the increase in cell volume . Remember that an increase in cell volume may itself act as a signal that accentuate gains muscle proteins. So in theory , glutamine seems to help promote glycogen storage and in the long term, may increase gains in muscle protein .

Conclusion ? Although foods such as meats and dairy products are rich in glutamine , the body uses this amino acid for so large that even if I eat lots of protein functions, it is likely that we will draw still part supplementation . In fact, it would have to eat 2.2 pounds of beef and more to get the equivalent of a teaspoon of glutamine supplement form . Thus , a dose of 5 to 10 g of glutamine may be guaranteed . Not only the resynthesis of muscle glycogen is found in potentiated , but it will provide fuel to your immune system and your digestive system. As low levels of glutamine are associated with muscle catabolism , consider glutamine supplementation as an insurance policy against muscle atrophy.

Hazards, risks and side effects of glutamine
Glutamine is an amino acid , so there is no danger , risk or side effects to consume in moderation.

recommended dose
5 to 10 g , two to three times per day.

When to take glutamine ?
At sunrise , before (45 minutes) and after training .