What Kind Of Underwear Do Softball Players Wear

The Peak Factor: The extra recovery "glutamine"

If there is a charge that ultimate recovery is certainly glutamine. Glutamine is a nonessential amino acid, this means that our body can be created from other amino acids but there are occasions when this amino acid becomes essential in our diet.

In certain situations we will discuss later the need to broaden Glutamine intake since the demand of the body of this great recovery is much higher, so it is no doubt at the moment when we choose to take it as a nutritional supplement. How it works normally



Under normal circumstances our body synthesizes this amino acid at will, ie the creation of glutamine levels grow as the need for our body has it, but needs at specific times are often not fully satsifechas with the endogenous synthesis of food.

If glutamine levels drop too much can seriously impair the metabolic functions related to the recovery process, with the synthesis of muscle mass, activity of the immune system, digestive and kidney, where glutamine is an important nutrient to maintain activity and promote the regeneration of tissue cells that form these systems.

Situations in which we recommend taking glutamine

If we set out a list of situations where it would be important or necessary to take a supplement of glutamine (but not required or mandatory), these would be the most significant: *

Occasions in which stress
* The beatings or muscle trauma.
* long endurance workouts
* Recovery from injury
* Training * Infections
intense muscle and skin
* People who have suffered burns States
* * Imbalances
steady depletion causes muscle catabolism food
* Some pathological conditions or diseases
sports * Sports Physicists high wear (body building , triathlon, climbing, endurance athletes, cross country skiing, long distance swimming, cycling ...) Where is



Many of the foods that have high levels of protein have a significant amount of glutamine, but if we want food with higher levels of these are without doubt milk red meat, peanuts, almonds, soy, turkey and dried beans.

Although no food in itself brings large quantities, or at least equivalent value of the sports supplement taken in the situations we have listed, which is why many athletes who train hard or long Resistance always take it in your daily diet . Benefits


glutamine
* Enhances glycogen recovery: several studies showed that glutamine recovered along with glucose levels in liver and muscle glycogen more effectively than glucose alone, once they have reduced or depleted glycogen stores.

But also against the elevation of insulin causes glucose intake (leading to a decrease in blood glucose levels), the intake of glutamine has no effect on insulin.

* promotes protein synthesis: studies have been conducted showing that an adequate intake of glutamine together with a well-designed diet rich in proteins are the best way to protect muscle tissue.

glutamine as a sports supplement

We can only, or rather usually, contributing between 5 and 8% of the total protein intake in the diet, ie no more than 8 g daily, so when the needs increase, how we have listed above, supplemented with glutamine may be beneficial to maintain or gain muscle mass and improve efficiency in the recovery process.

According to studies, to maintain adequate performance in healthy people with high physical activity level, you should provide between 10 and 20 grams of glutamine a day into different outlets in some particular times of day, especially surrounding the activity.

How and when to take

The times and amounts to be recommended to take glutamine are about 5 grams before training (40 mg per kilo of body weight), 10 g 30 minutes after training (80 mg per kilo body weight) and 5 grams before bedtime to counteract the catabolism night (40 mg per kilo).