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Layne Norton

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  • depends on the workout and the individual person

    off the top of my head I had one using upwards of 10-20g glutamine mixed with 5-10g BCAA and 3-5g creatine during/post-workout during certain points of her prep
    MorphogenNutrition.com
    Facebook.com/MorphogenNutrition

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    • Originally posted by bhman6 View Post
      depends on the workout and the individual person

      off the top of my head I had one using upwards of 10-20g glutamine mixed with 5-10g BCAA and 3-5g creatine during/post-workout during certain points of her prep
      Thanks for the response.
      My main concern with using glutamine for this purpose was that the gut uses >90% of it. However, I've seen studies that show a sharp spike in plasma glutamine with oral ingestion.
      Also, I've been using ~20 scoops of Xtend/day during my final days of contest prep and staying pretty full on <150 grams of carbs/day.

      When I read your post this article came to mind....

      Supplementing with glutamine enhances muscle glycogen synthesis.

      by Paul Cribb, B.H.Sci HMS

      Muscle glycogen is the storage form carbohydrate and the primary fuel of intense exercise. For bodybuilders, glycogen-full muscles mean a greater work capacity, faster recovery and muscle growth. Many bodybuilders restrict their carbohydrate intake in an effort to remain lean, this can create low muscle glycogen levels that limit recovery and the ability to train intensely. This study demonstrated that taking glutamine straight after training stimulates glycogen synthesis in muscles and appears just as effective at restoring glycogen levels as a high-dose of carbohydrates.

      The participants in this study completed three glycogen-depleting weight training sessions. After each session they received one of three different drinks (by a systemic rotation), a carbohydrate solution (61-grams), a glutamine solution (8-grams), or a combination of both. The muscle biopsy results revealed that 8 grams of glutamine was as effective as 61-grams of glucose for restoring muscle glycogen levels, while the combination of glucose and glutamine restored whole body glycogen levels more effectively than either supplement taken separately.

      These findings are fantastic for competitive bodybuilders, wrestlers, and other athletes that may restrict carbohydrate intake yet require high muscle glycogen levels for optimal performance. These results also have important implications for those that follow a low-carb diet. Taking an 8-gram serving of glutamine after exercise will restore muscle glycogen levels as effectively as a high dose of glucose. This means bodybuilders and other athletes can replenish vital muscle glycogen levels with minimal amounts of carbohydrates! Pre-contest bodybuilders can use glutamine in their carb loading phase to enhance muscle glycogen accumulation.

      Bodybuilders and other strength athletes should aim for rapid replenishment of muscle glycogen stores straight after exercise. By adding glutamine to your post-workout meals you will enhance the replenishment of vital muscle glycogen and whole body energy stores.

      This research demonstrates more important benefits of glutamine supplementation for athletes. Glutamine remains one of the most underrated, research-proven performance enhancing supplements an athlete can use.

      J.Appl.Physiol.86;6:1770-1777, 1999.

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      • Originally posted by hossjob View Post
        Layne, will you be at the Kevin Noble show in Rockford, IL (NPC Midwest States Championships) on Nov. 3?
        probably not. hardly have any time as it is right now
        BioLayne LLC
        PhD, Nutritional Sciences
        Scivation Athlete
        MD Columnist
        Website

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        • Originally posted by str8flexed View Post
          that's a possibility; i would like to see it compared to glucose in terms of how much energy it takes and how effective the glycogen resynthesis is
          Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise

          J. L. Bowtell1, K. Gelly1, M. L. Jackman1, A. Patel1, M. Simeoni2, and M. J. Rennie1 1 Department of Anatomy and Physiology, University of Dundee, Dundee, United Kingdom DD1 4HN; and 2 Department of Electronics and Informatics, University of Padua, 35131 Padua, Italy

          ABSTRACT

          The purpose of this study was to determine the efficacy of glutamine in promoting whole body carbohydrate storage and muscle glycogen resynthesis during recovery from exhaustive exercise. Postabsorptive subjects completed a glycogen-depleting exercise protocol, then consumed 330 ml of one of three drinks, 18.5% (wt/vol) glucose polymer solution, 8 g glutamine in 330 ml glucose polymer solution, or 8 g glutamine in 330 ml placebo, and also received a primed constant infusion of [1-13C]glucose for 2 h. Plasma glutamine concentration was increased after consumption of the glutamine drinks (0.7-1.1 mM, P < 0.05). In the second hour of recovery, whole body nonoxidative glucose disposal was increased by 25% after consumption of glutamine in addition to the glucose polymer (4.48 0.61 vs. 3.59 0.18 mmol/kg, P < 0.05). Oral glutamine alone promoted storage of muscle glycogen to an extent similar to oral glucose polymer. Ingestion of glutamine and glucose polymer together promoted the storage of carbohydrate outside of skeletal muscle, the most feasible site being the liver.
          What do you make of this. From what I understand, Glutamine in a traditional post w/o shake with carbs leads to storage outside of the skeletal muscle system, which we DO NOT want. glutamine only allows storage in the muscle, but glucose only does this as well, with the added benefit of an insulin spike which could possibly enhance nutrient uptake.

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          • one problem with that study. the tracer they used to measure glycogen resynthesis was C-13 glucose. meaning even in the glutamine 'only' group they were still receiving a constant infusion of glucose. So how are you to know whether or not the glycogen resynthesis would occur in the abscence of the infusion of glucose? That would be my issue with that study; but not quite sure how you'd get around it
            BioLayne LLC
            PhD, Nutritional Sciences
            Scivation Athlete
            MD Columnist
            Website

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            • Hey Layne
              How you feel about training when u r sick? Cold not flu. I have always pushed through it but sometimes wonder if am doing more harm than good.

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              • hey layne,
                dave from chgo here..how are things going...saw nick at pro international, we both got roughed up a bit, i got a few 8th place votes, but i could not do the night show, had to leave show after prejudge due to medical emerg at home. i will change day before prep and sat prep for the worlds in nov... i was better on thurs/friday....i got dropped to 13th after not being there at nite..nick got 11th.

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                • layne,
                  did u see the olympia prejudge?

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                  • yo layne, you're terrible at basketball! LOL

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                    • honestly i'm not that bad. you forget, they edit all this stuff. they took out all the shots i made & boards i grabbed and made me look like a moron. lol
                      BioLayne LLC
                      PhD, Nutritional Sciences
                      Scivation Athlete
                      MD Columnist
                      Website

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                      • Originally posted by Onebignatty View Post
                        Hey Layne
                        How you feel about training when u r sick? Cold not flu. I have always pushed through it but sometimes wonder if am doing more harm than good.
                        bump

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                        • layne whats your favorite back exercise for width? i really need to bring up my lats
                          "Leg Day Is Business"
                          Layne Norton

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                          • layne,
                            dave from chgo here again....did u see the olympia?

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                            • Originally posted by danb View Post
                              hey layne,
                              dave from chgo here..how are things going...saw nick at pro international, we both got roughed up a bit, i got a few 8th place votes, but i could not do the night show, had to leave show after prejudge due to medical emerg at home. i will change day before prep and sat prep for the worlds in nov... i was better on thurs/friday....i got dropped to 13th after not being there at nite..nick got 11th.
                              Dave,

                              I was at the Pro International and saw you at prejudging. Sorry to hear about the family emergency, hope everything turned out okay.
                              -Ryan
                              www.naturaliowamuscle.com
                              www.heartlandclassic.com

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                              • Layne,
                                Hope you enjoyed Illinois putting a beating on Penn State Saturday... I know I didnt
                                NGA Pro Bodybuilder

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