Supplement Guide: Glutamine

glut

What is it?

  • Glutamine is an amino acid that helps with the production of muscle. Its a naturally occurring amino that’s already in your body. Not just glutamine, but all amino acids are the building blocks of protein. Its mainly known as a sport supplement to help with recovery, but has been show to improve the immune system, help with illnesses and help wit people who have gone through surgeries.

Some foods Glutamine is in include:

  • Milk
  • Beef
  • Peanuts
  • Pork
  • Cabbage
  •  Spinach
  • Soy
  • Yogurt
  • Chicken
  • Parsley
  • Egg Whites

glut3

Using it for Sports Performance:

  • When you start training or even working out a lot, your body’s natural stores of glutamine begin to diminish. Therefor supplementation will help your replenish that amino along with aiding in recovery.  Its also been shown to help with cortisol levels, because cortisol has been known to break down muscles. So replenishing glutamine if you’re working out a lot is ideal.

How much should I take?

  • There are many types to take including pills, liquid, and powder forms. There also is usually BCAA (Branch Chain Amino Acids) and Glutamine in protein powders already, so depending on how much your working, how clean your eating and your lifestyle … the amount in their might be enough. The average recommendation is around 5 grams 2 or 3 times a day.
  • Personally I would judge it on how you feel too, if your SUPER sore, take a little extra and so on so forth.

I like to take it with every protein shake I make within the day (usually 2-3 shakes a day…and I use the powder form for this and just mix it in). I also take 3 grams at night (capsule form). When you’re sleeping or resting, its easier for your body to heal and recover.. that’s why its good to take towards the end of the day. =)

glut1

The Benifits of Yoga

imagesCAHE3BCA

 

All my life I’ve always geared toward the bouncing off the walls, high intensity cardio as the best way to get in a workout, and I’m still kind of there but I have learned that Yoga. Is. Hard! Its not as easy as it looks people! I was sweating after 10 min… and it wasn’t even hot yoga!

So I’ve been looking more into it, been going with a few friends at our local gym and man o man… you learn there is muscles you didn’t even know you had!

Here are some of the wonderful things I found out about yoga and how it can help benefit you.

  1. It helps your strength and help you tone up
  2. Posture- Yoga is all about being “in tune” with your body and knowing how your body feels.
  3. Helps your breathing- your lung capacity often improves because of the deep breathing exercises you do while your doing yoga
  4. Helps reduce your pulse rate, blood pressure and much more
  5. Helps mood and sleep
  6. Weight normalizes
  7. Memory, concentration, and attention improves
  8. Can help with anxiety and depression
  9. Your HDL ( the good cholesterol) increases when the LDL (the bad) decreases
  10. And the list continues …..

Here are some popular  yoga poses, try it at home, go to a class at a local gym, try it in the park or with a friend… see what ya think! .. harder than it looks.. plus you’ll sleep like a baby =)

imagesCA9TOGR4imagesCACO4KW7