This is the second part of my four-part article on work out supplements, fact vs. fiction. In the last segment, I covered protein powders. In this segment I will be covering amino acids, glutamine, and their role with your body and weight training.
Amino acids are the building blocks of all the body’s enzymes, especially digestion. Protein is ingested and immediately turns to amino acids. There are two types of amino acids, essential and non-essential. Essential are found in food and are not produced naturally in the body like non-essential amino acids. Amino acids will help aid in rebuilding muscle tissue when taken in tandem with a weight training regimen. Generally the amount of amino acids taken during a workout is 1 to 1 ½ grams per work out. They should be taken just before and after a training session. Aminos are best taken in powder or capsule form, since pills are formed with heat and pressure which can actually eliminate their repairing properties.
Glutamine is a non essential amino acid that is produced in great amounts by your skeletal muscles. Though it is produced naturally by the body, it is depleted greatly during a workout. Glutamine is essential to maintaining muscle mass and helps in the recovery of all athletic training. Glutamine supplements are key to replenishing the system after a workout. To optimize its use, take about 5 grams after a workout and another 5 grams again in another 2 hours.