L-Glutamine is an amino acid (building block of protein) known for it’s role in protein production and plays an important part in muscle growth following exercise (1). It is naturally produced in the body, however intense exercise will deplete levels, by including L-Glutamine in your post-workout nutrition, you will restore the natural levels and:
- Increase muscle gain and have a quicker recovery (2, 3)
- Decrease muscle wastage (4, 5, 6, 7)
- Increase power and endurance and decrease fatigue
- Diminish the effects of Delayed Onset Muscle Soreness (DOMS)
L-Glutamine does this by preventing the breakdown of Leucine (an amino acid which turns on muscle growth) and therefore aiding protein synthesis to build and repair muscle.
Branch Chain Amino Acids are the building blocks of proteins which are not naturally made within the body and therefore must be derived from food or supplements. They stimulate muscle protein synthesis or ‘gains’ as well as reducing the rate of protein breakdown.
BCAA’s require no digestion and will enter the blood stream much more quickly than Whey protein, therefore helping to decrease DOMS and muscle wastage (8)
Casein is a protein commonly found in mammalian milk. Casein hydrolysate is a form of this protein which has been hydrolysed or broken down. Studies show that proteins that have been hydrolysed are easier to digest and absorb, as a result they are more quickly incorporated into skeletal muscle and leave you feeling a lot less bloated. (9)
Post-workout consumption of hydrolysates enhances the recovery process and prepares your body for the next workout. (10, 11)
Casein hydrolysate versus whey – although Whey hydrolysate is an excellent, quickly absorbed protein supplement, the slightly different amino acids in casein make it a superior strength builder and fat burner. Casein Hydrolysate has been proven by studies to cause an increase in amino acid levels similar to that of Whey. However Casein Hydrolysate differs from Whey proteins in the fact that it keeps the amino acid levels high, like that of traditional Casein proteins (9)
Creatine is a compound found naturally in the human body, it aids in the supply of energy to muscle cells.
Creatine Monohydrate is one of many forms of creatine available on the market, however it is the subject of most scientific studies involving creatine and has been proven to be extremely safe over both short and long term usage and in high dosages (up to 30gms per day) (1,2,3,4).
Creatine helps to increase muscle mass by providing the muscle cells with energy as they contract, this makes Creatine is a key product for building lean muscle mass.
Inulin is not digested or absorbed in the stomach. It goes to the bowels where bacteria can use it to grow. It supports the growth of a special kind of bacteria that are associated with improving bowel function and general health. Inulin decreases the body’s ability to make certain kinds of fats.
1. Norton LE, Layman DK. (2006). Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise. Journal of Nutrition. 136, 2, 5335-5375.
2. Street B, Byrne C, Eston R. (2011). Glutamine Supplementation in Recovery From Eccentric Exercise Attenuates Strength Loss and Muscle Soreness. Journal of Exercise Science and Fitness. 9, 12, 116-122.
3. McCormack WP, Hoffman JR, Pruna GJ, Jajtner AR, Townsend JR, Stout JR, Fragala MS, Fukuda DH. (2015). Effects of l-Alanyl-l-Glutamine Ingestion on One-Hour Run Performance. J Am Coll Nutr. 34, 6, 488-96. doi: 10.1080/07315724.2015.1009193. Epub 2015 Jun 22.
4. Naclerio F, Larumbe-Zabala E, Cooper R, Allgrove J, Earnest CP. (2015). A multi-ingredient containing carbohydrate, proteins L-glutamine and L-carnitine attenuates fatigue perception with no effect on performance, muscle damage or immunity in soccer players. PLoS One. 10, 4, e0125188. doi: 10.1371/journal.pone.0125188. eCollection 2015.
5. Roth E, Spittler A, Oehler R. (1996). Glutamine: effects on the immune system, protein balance and intestinal functions. Wien Klin Wochenschr. 108, 21, 669-76.
6. Castell LM, Newsholme EA. (1997). The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition. 13, 7-8, 738-42.
7. Song QH, Xu RM, Zhang QH, Shen GQ, Ma M, Zhao XP, Guo YH, Wang Y. Glutamine supplementation and immune function during heavy load training. Int J Clin Pharmacol Ther. 2015 May;53(5):372-6. doi: 10.5414/CP202227.
8. Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., … & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236-244.
9. Koopman et al (2009). Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. Am J Clin Nutr 90: 106-115.
10. Buckley, J. D., Thomson, R. L., Coates, A. M., Howe, P. R., DeNichilo, M. O., & Rowney, M. K. (2010). Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. Journal of Science and Medicine in Sport, 13(1), 178-181.
11. Power, O., Hallihan, A., & Jakeman, P. (2009). Human insulinotropic response to oral ingestion of native and hydrolysed whey protein. Amino Acids, 37(2), 333-339.