L-Carnitine: Less Fat & More Energy

L-carnitine

(L-carnitine levels are often lower in vegetarians, as they restrict animal products)

The naturally-occurring, chemical compound L-carnitine, is an amino acid substance. It is actually a dipeptide made from the essential amino acids ‘lysine’ and ‘methionine’, at the same time our body can convert L-carnitine to other amino acids called acetyl-L-carnitine and propionyl-L-carnitine. L-carnitine is produced naturally in our body. Our body needs plenty of vitamin C in order to produce it in sufficient amounts. So it is a “conditionally essential” nutrient. L-carnitine helps our body in converting fat into energy. Our body makes it in the liver and kidneys and stores it in the skeletal muscles, heart, brain, and sperm. Generally our body can make all the L-carnitine it needs, but bodies of some people cannot make enough L-carnitine or cannot transport it into tissues to be used. People who want to be lean then they must be depend on this amino acid because L-carnitine not only helps our body in converting fat, but will also increase our aerobic capacity to help in burning more calories.

How does it work?

L-carnitine helps our body in producing energy. It is important for heart function and muscle movement, and many other body processes. In case of brain function, L-carnitine helps to protect the human brain from both age related and stress related damage that helps it function longer and better. L-carnitine also serves as an antioxidant that can help in preventing damage made to your healthy cells by free radicals. This can also help people when they have a cold or with various seasonal allergies.

Uses of L-carnitine

L-carnitine is used by people in certain conditions. They are : 

• Conditions of the heart and blood vessels including heart-related chest pain; 
• Congestive heart failure (CHF); 
• Heart complications of a disease called diphtheria; 
• Heart attack; 
• Leg pain caused by circulation problems (intermittent claudication);  
• High cholesterol;
• Muscle disorders associated with certain AIDS medications;
• In case of male infertility, carnitine has been suggested and shown to help improve both sperm count and quality sperm;
• L-carnitine, specifically acetyl-L-carnitine, can have beneficial effects on brain function and other related diseases like a brain development disorder called Rett syndrome; 
• To treat Anorexia; 
• Chronic fatigue syndrome; 
• L-carnitine helps type II diabetic people by increasing glucose oxidation, glucose storage, as well as glucose uptake; 
• Overactive thyroid; 
• Attention deficit-hyperactivity disorder (ADHD); 
• People with serious kidney disease who are undergoing hemodialysis;
• It may aid in bone fractures, osteoporosis, and arthritis among other bone diseases. It helps in aging bone loss and post-menopausal condition in women;
• People having diagnosed with kidney disease, can take carnitine to recover from the deficiency of carnitine as their kidneys are not producing carnitine at that time;
• Leg ulcers; 
• Lyme disease; and 
• To improve athletic performance and endurance.

Benefits of taking L-carnitine

Weight & fat loss and Bigger muscles

• L-carnitine shifts long-chain fatty acids, for instance triglycerides into our cell’s mitochondria, where they may be oxidized to produce energy. The mitochondria act as engines within our cells, and burn fats to create usable energy.
• Carnitine helps in reducing fatigue
• It also acts as an appetite suppressant as well. 
• L-carnitine helps in increasing strength, hence heavy work out that means bigger muscles.

Note: Supplementation of L-carnitine does not burn fat unless the individual is deficient in L-carnitine.

Food Sources of L-carnitine

Sources

Food sources of L-carnitine have a greater absorption rate than its supplements. The best sources of L-carnitine are:

1. Red meats and dairy products are best choices for carnitine for example Beef contains 95 mg per 100 grams, Pork contains 28 mg per 100 grams, Fish contains 6 mg 100 grams, Chicken contains 3.5 mg per 100 grams and Milk contains 9 mg per 250 ml.
2. One can also obtain L-carnitine by eating animal flesh. It is also a constituent of human breast milk.
3. Other common foods include nuts, seeds, asparagus, broccoli, garlic, mustard greens, apricots, bananas, corn, oatmeal, rice bran, and whole wheat.

L-carnitine as a suplement

L-carnitine is available as a supplement in different types. They are:

• L-carnitine: the most widely available and least expensive
• Acetyl-L-carnitine: Often used in studies for Alzheimer disease and other brain disorders
• Propionyl-L-carnitine: Often used in studies for heart disease and peripheral vascular disease

L-carnitine comes in capsules, tablets, and also in liquid form. People take L-carnitine as a supplement in following conditions:

• To increase L-carnitine levels in people whose natural level of L-carnitine is too low because they have a genetic disorder. 
• People who are taking certain drugs or just because they are undergoing a medical procedure that uses up the body's L-carnitine. 
• It is also used as a replacement supplement in strict vegetarians, dieters, and low-weight or premature infants.

Note: Avoid D-carnitine supplements. They interfere with the natural form of L-carnitine and may produce unwanted side effects.

How L-carnitine helps the body builders?

L-carnitine has been used by athletes from different sports around the world to improve performance. It is one of the most popular supplements for weight loss and fat burning. 

• It increases oxygen supply to the muscles and increases blood flow and nitric oxide production, which helps in delaying the “burn” and reduce fatigue. 
• It helps in improving after exercise recovery i.e. Muscle soreness. It also increases the production of red blood cells (RBC), which transport oxygen throughout the body and muscles.

Dosage

Generally, one can take a range of two to four grams of l-carnitine a day for general health. 

• In case of L-carnitine deficiencies in adults: 990 mg two to three times per day.
• For chest pain and congestive heart failure (CHF): 1 gram twice daily.
• Following heart attack: 2 to 6 grams daily.
• For symptoms of overactive thyroid: 1-2 grams twice daily.
• For male infertility: 2 grams of L-carnitine plus 1 gram of L-acetyl-carnitine daily.

Possible side effects

1. L-carnitine is completely safe for most people whether one can take by mouth or as injection. But sometimes, it can cause side effects such as nausea, vomiting, stomach upset, heartburn, diarrhea, and seizures. It can also cause the urine, breath, and sweat to have a "fishy" smell.
2. In case of pregnancy, there is no evidence for safety of using L-carnitine. So its better to avoid this time. But it is safe in most of the cases in breast-feeding women when they take by mouth in the amounts suggested. 
3. L-carnitine seems to make seizures (A disorder in which nerve cell activity in the brain is disturbed). it is more likely in people who have had already seizures. So, if anyone have had a seizure before, do not use L-carnitine.

What studies revealed?

• As per a study published in The Journal of Physiology, L-carnitine supplementation allows the human body to spare glycogen by utilizing more fat, delaying time to exhaustion.
• Most research suggests that taking L-carnitine by mouth or intravenously can improve red blood cell counts during hemodialysis. 
• Some preliminary studies suggest propionyl-L-carnitine may help improve male sexual function. 
• One study found that carnitine improved the effectiveness of Viagra in men with diabetes who had not previously responded to Viagra.
• In another study, a combination of propionyl-L-carnitine and acetyl-L-carnitine improved the effectiveness of Viagra in men who had erectile dysfunction after prostate surgery.
• Some research suggests that L-carnitine may help prevent or reduce symptoms of an overactive thyroid, such as insomnia, nervousness, heart palpitations, and tremors. 
• In a study of humans with type 2 diabetes, L-carnitine improved the blood sugar response to a high-carb meal.
• As per a recent study, 57% to 84% of L-carnitine is absorbed when it’s consumed as food, whereas only 14% to 18% is absorbed when it’s taken in supplement form.
• The US Food and Drug Administration (FDA) has approved L-carnitine for the treatment and prevention of L-carnitine deficiency in people.
• According to a new study published in the Journal of Cosmetic Dermatology, a carnitine cream increased the amount of fat that entered the cell, which decreased the oil secreted by the skin. So it can improve the health of the skin by decreasing the amount of oil released by the pores.

Final words from the Author

1. Most of the research supports for health & brain function and disease prevention. Supplements generally benefits the aged or vegetarians, who have lower levels. 
2. Though L-carnitine is best known as a fat burner in the supplement industry, but result is mixed and further research is needed in this area. Probably it may not help some people to lose a significant amount of weight.
3. I can say that, One can combine L-carnitine with omega 3 fatty acids (fish oil) to lose fat and raise his/her energy levels.
4. I strongly recommend to people to use L-carnitine who have Visceral belly fat (one of the toughest fats around the belly that will lead to fat gain within the organs such as the liver, the heart, or even in muscle) to lose.

L-citrulline: Gives More Energy During Workout and Less Fatigue

 L-citrulline

(As it is a non-essential amino acid, our body don’t necessarily have to get it from foods because the body can produce it as needed)

Basically, L-citrulline is a non-essential amino acid. Its name is derived from citrullus, the Latin word for watermelon from which it was first isolated in 1914. It is a key intermediate in the urea cycle, the pathway through which we excrete ammonia. Citrulline is produced in our body when the amino acid ornithine combines with carbamoyl phosphate. Our kidneys change L-citrulline into another amino acid called L-arginine and a chemical called Nitric oxide. Therefore, L-citrulline is sometimes supplemented to increase levels of L-arginine. It is also being used as a sports supplement.

How it works?

Nitric oxide Production

L-citrulline boosts the amount of arginine in the blood, leading to increased Nitric oxide production. More Nitric oxide means increased blood flow to muscles during exercise, which allows the muscles to last longer under duress and produce bigger muscle pumps to weightlifters. But arginine is subject to a more rigorous path of digestion, going through absorption in the small intestine and liver before being released into general circulation. Citrulline, on the other hand, can bypass all of this and go directly into the bloodstream, where it can boost nitric-oxide production.

Benefits of L-citrulline

L-citrulline can be helpful for treating or preventing many diseases. I have mentioned some of them here.

• L-citrulline is important to our heart and blood vessel health. L-citrulline can help us in keeping our arteries working the way that they should. It also reduces blood pressure.
• They may also boost our immune system.
• Some people also take L-citrulline to build muscles and improve athletic performance. It helps in reducing the number of free radicals that produced at the time of work out.
• When someone get excess citrulline through supplementation, his/her urea cycle will be overdrive. Excess citrulline helps in sucking up the ammonia produced by working muscles before it can produce fatigue. 
• L-citrulline might help increase the supply of ingredients the body needs to making certain proteins. 
• It might also help open up veins and arteries to improve blood flow and reduce blood pressure.
• L-citrulline supplements may ease symptoms of mild-to-moderate erectile dysfunction (ED).

Sources of L-citrulline

• Watermelon Rind and flesh contains L-citrulline. Other food sources include peanuts, soybeans, and kidney beans.
• L-Citrulline is also a by-product of the body's conversion of the amino acid arginine into nitric oxide (NO). 
• Glutamine is an amino acid, which I covered in one of my previous article, used to manufacture L-citrulline. 

As a Supplement

Citrulline supplements have been promoted for some uses, most notably enhancing sports performance. But now-a-days Citrulline has become a nearly obligatory ingredient in pre-workout supplements or any product that promises bigger muscle pumps during workouts. The Amino acid supplement comes in powder form as usual and often sold in the form of citrulline malate. Malate, or malic acid, is a salt compound that is often used as a food preservative and, in nature, contributes to the sour flavor of apples and other fruit. In supplemental form, it is bound to citrulline and other various other supplements to give them stability in the body. However, malate is also thought to have fatigue-fighting capabilities of its own, by helping the body recycle lactic acid and use it for energy. 

L-citrulline known for improving heart health, blood flow, and endurance, and boosting muscle growth and recovery. Supplementation is also being tested in other conditions like erectile dysfunction, sickle cell anemia, short bowel syndrome (to restore nitrogen balance), cancer chemotherapy, and urea cycle disorders.

Trending Now-a days

In recent years there has been an industry-wide shift toward citrulline and away from arginine. The reason is simple. Citrulline is more effective at increasing plasma arginine levels than supplemental arginine. Arginine is hard on the stomach and digestive system. Side effects from citrulline are far less common, and are usually limited to some mild stomach cramping when they occur. Additionally, since the liver doesn't break down citrulline at the same rapid pace as arginine, its beneficial effects last longer. So, Citrulline ends up being a better booster of blood arginine levels than arginine and without arginine's side effects, which can include fairly intense digestive distress for some people. 

Dosage

The suggested dosage for L-citrulline depends on what disease one is trying to treat or prevent. Dosage for citrulline typically ranges between 6 and 18 grams per day, divided throughout the day. However, optimal doses of L-citrulline have not been set for any condition. Quality and active ingredients in supplements may vary widely. This makes it hard to set a standard dose.

But generally for non-exercise-related benefits, one can take 3 grams of L-citrulline or 5 to 6 grams of citrulline malate per day. For improving exercise performance, one can take 3 to 5 grams of L-citrulline or 6 to 8 grams of citrulline malate per day.

How it helps the bodybuilders?

By increasing efficiency in ammonia clearance, citrulline supplements postpones the inevitable decrease in muscle pH that happens during intense exertion. As pH drops, the muscle becomes more acidic. So fatigue rapidly sets in. In general, one can expect these things as a supplement. They are:

• Improve blood circulation
• Hence Bigger pumps
• More muscle endurance
• More energy during workout and less fatigue
• Helps in decreasing muscle soreness

Adverese Effects

There are no reports in the medical literature regarding citrulline side effects. However, the supplement may affect the way certain drugs work in our body. So it’s better to be safe than sorry. Do not take this supplement if anyone is taking:

• Nitrates for heart disease
• Erectile Dysfunction drugs such as Cialis, Levitra, or Viagra
• Combining L-citrulline with those drugs may cause a dangerous drop in blood pressure.
• When taking L-citrulline along with any type of blood pressure medicine.
• Do not use L-citrulline if anyone is pregnant or breastfeeding.

What studies revealed?

Evidence suggests the supplement can help lower blood pressure in people with prehypertension. This is an early warning sign for high blood pressure. It means you have a slightly raised blood pressure reading of 120/80 to 139/89. Prehypertension raises your risk for high blood pressure and heart disease.

• Other studies show that giving L-citrulline through a vein may help prevent blood pressure complications in children who have just had heart surgery.
• Animal studies suggest L-citrulline might also help people with blood vessel problems such as slow wound healing due to diabetes.
• Other animal research says L-citrulline might improve muscle protein levels and prevent malnourishment in the elderly.
• The animal research also suggests L-citrulline may help treat intestinal problems, including: Short bowel syndrome, Celiac disease, Radiation-caused small bowel damage, Certain genetic disorders and health conditions such as liver disease may be helped by L-citrulline supplements.
• Early human studies done also hint that L-citrulline may be helpful for Parkinson's disease and certain dementias.
• Another research shows it does not help well-trained athletes perform or exercise better.

Words from the Author

L-citrulline helps those athletes who train hard and push their physiological limits for training and recovery. If anyone is committed to training and improvement and aim for that extra percentage bump in performance, without having to sacrifice his/her health to get it, then citrulline malate could be just what he/she looking for.

L-citrulline is better than L-ariginine for any body builder because it is absorbed better than L-arginine and turns into it in the kidneys, resulting in larger and longer elevations of plasma (blood) arginine levels than supplementation with L-arginine itself. It also elevates plasma levels of another amino acid, ornithine, which is also involved in the Urea cycle. It is also seen that some people enjoy bigger pumps and better workouts with L-ariginine supplement while others notice absolutely nothing.

BCAAs: Activates Protein Synthesis & Accelerates New Muscle Growth

BCAAs

(A group of three essential amino acids that are highly involved in the regulation of muscle mass)

Protein found in foods or supplements are broken down into parts called amino acids during digestion in our body because the basic structure of protein is a chain of amino acids. This thing we know from one of my previous article titled as “Proteins: The Building Blocks of our Body”. In this topic, I am going to discuss about Branched Chain Amino Acids (BCAAs). What is BCAAs? As the name suggests, one may think that Branched Chain Amino Acids must comprise of some amino acids. Ya it is true, BCAAs refers to three amino acids: Leucine, Isoleucine and Valine. These three amino acids are similar in structures and they beneficially influence our muscles. 

Leucine, Isoleucine and Valine

The three Amino Acids

Leucine is the primary BCAAs and plays the most important role in muscle protein synthesis.

Isoleucine appears to promote glucose consumption and uptake into cells. Isoleucine is intermediate for its ability to induce muscle protein synthesis i.e. stronger than valine, but much weaker than leucine. Isoleucine may have roles as an anti-catabolic agent.

Valine lowers the amount of tryptophan (responsible for producing 5-HT) that gets into the brain. So we don’t feel fatigue. Since we feel less fatigued we’re able to train/work for longer duration.

So, they are all, essential amino acids and collectively form the largest pool of essential amino acids in the bodily pool i.e. 35 to 40% and are present in high levels i.e. 14 to 18% within muscle tissue.

Benefits of BCAAs

Benefits of BCAA

• BCAAs helps our brain in make a neurotransmitter called serotonin that reduces food cravings.
• BCAA lowers the cortisol elevation associated with intense and prolonged exercise. 
• BCAAs can help us in burning our belly fat and helps to attain a toned midriff.
• BCAA supercharges our immune health, as intense training sessions or lots of physical and mental works give stress to us. 
• BCAAs particularly Isoleucine is also required in the production of haemoglobin in the body.
• BCAAs becomes the direct choice for our muscles as fuels.
• BCAAs also known to prevent fatigue and improve concentration in healthy people.
• BCAAs provides relief to elderly and cancer patients and people who are confined to bed rest.

How it works in our body?

Generally a serum in BCAAs declines in our body, when we do a lots of physical or mental work or exercise. This serum decline does a tryptophan influx into our brain. Due to this, serotonin production starts, which brings fatigue to us. It also sends hunger signal to the brain and raises stress hormone like cortisol. When cortisol level goes up, our body craves highly palatable foods, rich in calories. When we take BCAAs into our body, it helps in preventing the serum loss. Since, BCAAs bypass the liver and gut and go directly into our blood stream, they are the immediate energy source during workouts. 

Food sources from which one can get BCAAs?

BCAA Rich Foods

• One must take BCAAs on a daily basis. Many protein sources, such as legumes, meat and eggs provide us BCAAS. Supplementation is not necessary for normal peoples or people who live a sedentary lifestyle or people with a sufficiently high protein intake i.e. 1 to 1.5 gm per kg of body weight per day.
• People found with low dietary protein intake, can promote muscle protein synthesis by supplementing BCAAs. 

Dosage 

BCAA dosages are based on the goals, people set for them. However, the standard dosage for isoleucine is 48 to 72 mg/kg, provided that person is not an obese one. The standard leucine dosage is between 2 to 10 gm. A combination dose is 10g of combined BCAAs, with a balanced ratio of leucine and isoleucine.

Side effects

• Branched-chain amino acids appear to be safe for most people when used for up to six months. Side effects may come in the form of fatigue and loss of coordination.
• In case of pregnant or breast feeding women, it is not recommended to take BCAAs.
• BCAAs have been shown to affect blood sugar levels, so it is not recommended to take BCAAs Just before anyone go for surgery. 

BCAAs in the life of Body Builders

BCAAs are meant for people who involves in heavy workouts in order to achieve toned muscles. It helps them to enhance protein synthesis, prevent fatigue, and maintain muscle mass and strength that required during intense training sessions. During an intense training programme, their body breaks down their muscle tissues to fuel and repair their damaged muscles. In this catabolic state, BCAA supplements can supply essential amino acids to prevent muscle loss and create an anabolic state for them. BCAAs preserves muscle glycogen to prevent protein breakdown during exercise. It also increases nitrogen retention and reduces the loss of muscle tissues. Despite this, they can get fast recovery from sore and fatigued muscles.

BCAA as Supplements

BCAA depletion in one’s body can potentially lead to the sate of catabolism and prove to be disadvantageous for those trying to build muscles. A perfect dose can decrease dullness the following day, so that one can get back to work out session. Normally one can take 5g BCAAs before workout i.e.  20 minutes before. Even one can have it in between his/her training session to reduce protein breakdown and for continuous flow of energy. One can also have it post workout to provide optimum nutrition to his/her muscles. But in total BCAAs must not exceed 20g throughout the day. Remember, to get the full spectrum of BCAA advantage, one need to supplement it with whey Protein.

What studies revealed?

• To halt the catabolic process triggered in the human body, the journal Obesity in 2008 hinted at recruiting resistance training and BCAA supplementation to maintain the muscle mass.
• A January 1997 article on competitive wrestlers shows the impact of BCAA on weight loss and exercise performance. The group who had taken BCAAs lost the greatest amount of weight, body fat and specifically lost weight from visceral adipose tissue, the most difficult fat to lose.
• A Recent study suggests that BCAA may increase the synthesis of muscle tissue and decrease muscle damage during exercise, and it may even contribute to a healthier immune system.
• According to the June 2013 issue of the ‘Journal of Physiology’, leucine directly activates a molecular switch called Mtor that tells the body to produce more muscle proteins. So leucine not only provides the building blocks for protein synthesis, it also plays a critical role in regulating the process.  
• French researchers discovered that during exercise, an amino acid metabolite is known as 5-hydroxytryptamine (5-HT) signals the brain that the body is fatigued, causing it to reduce muscle strength and endurance.

L-Glutamine: Helps in Burning Fat and Building Lean Muscle Mass

L-Glutamine

(Our intestinal cells and immune system cells preferred L-Glutamine as a source of fuel rather than glucose)

L-Glutamine also known as Glutamine is a conditionally essential amino acid (a building block for proteins) and one of the 20 naturally occurring amino acids in dietary protein. It is considered as conditionally essential, because our body uses it in large amounts and the most common amino acid found in the muscular tissue i.e. Upto 60%. It contains Nitrogen, hence responsible for supplying nitrogen into our muscles. L-glutamine is the most abundant amino acid in our bloodstream also and it makes up 30 to 35 percent of the amino acid nitrogen in our blood. L-glutamine first used by people in the fitness industry in powder form to preserve their muscle tissues. But, Now science is showing that, benefits of L-glutamine are abundant.

How it works?

Most glutamine is produced in our Skeletal muscles followed by the lungs. After glutamine is synthesised in skeletal muscle it is released into the bloodstream and transported to the kidney, liver and small intestine and cells of the immune system where it plays other vital roles. Glutamine is used by WBC (white blood cells) in order to provide normal immune-system function.

How one can be benefited by consuming L-Glutamine?

Benefits of L-Glutamine

• It is a vital nutrient for our intestines in the role of rebuilding and repairing. So, it helps in improving our gastrointestinal health. 
• It also helps people not only in healing ulcers but also in leaky gut, because it acts as major fuel source for cells of the small intestine, hence protects from further damage.
• It helps in improving irritable bowel syndrome (IBS) and diarrhoea condition in patients by balancing mucus production. This leads to healthy bowel movements.
• It can also help people in recovering from food sensitivities.
• It helps in curbing cravings for sugar and alcohol, thus it improves diabetes and blood sugar.
• It helps in cellular detoxification by cleansing the body from high levels of ammonia as it acts as a buffer and converts excess ammonia into other amino acids, amino sugars and urea.
• It helps in human growth hormone secretion (HGH) that aids with fat metabolism and supports new muscle growth.
• It helps in burning fat and building lean muscle mass by suppressing insulin levels and stabilize blood glucose.
• Glutamine is also used when people are in a catabolic state of injury or after surgeries.
• It improves inflammation of the mouth lining, sore throats and tingling fingers and toes in case of cancer patients. Patients receiving radiation therapy, bone marrow transplants and certain chemotherapies also benefitted.
• People suffering from AIDS should externally supplement with Glutamin because their body is incapable of producing Glutamine. It also helps in brain health.

From which food sources one can get L-Glutamine?

Glutamine Rich Foods

Our body uses glutamic acid or glutamate to synthesize L-Glutamine. But this is not the case always. Sometimes, our body is unable to produce enough and then our body needs to get it directly from our diet. L-glutamine found both in animal and plant proteins. Examples of animal proteins are Grass-fed Beef, meat, Wild Caught Fishes like Cod, Tuna and Salmon and dairy products. Plant protein sources such as Spirulina, Asparagus, Broccoli, beans, raw spinach, parsley and red cabbage also supplies L-Glutamine. One must have at least three servings of these L-glutamine rich foods daily in order to remain healthy. 

How much one can take to stay healthy?

We must take glutamine in right amount to support our metabolism and weight loss as well as for muscle building, recovery and preservation. In ideal condition, the best dosage is between 2 to 5 grams twice daily. If anyone made up his mind to take L-glutamine for long-term, it must be supplied with B vitamins, specially vitamin B12, as vitamin B12 controls glutamine buildup in our body. People suffering from HIV positive need 40 grams glutamine daily. 

Exceptions: 

L-glutamine may improve insulin sensitivity and enhance glucose metabolism in diabetics, but its use in this regard has not been extensively studied. Therefore, it isn’t known if L-glutamine supplementation is good for all diabetics, and the optimal doses of L-glutamine needed to favorably affect glucose metabolism are undetermined. So, Diabetics should stay away from Glutamine. Women during Pregnancy and breast-feeding must stay on the safe side and avoid use. People with severe liver disease can not take glutamine. People, who are sensitive to MSG, might also be sensitive to glutamine, because human body converts glutamine to glutamate.

Deficiency and side effects

One’s body can make enough glutamine for its regular needs despite the person is healthy enough to synthesize glutamine. Because of our own synthesizing, glutamine deficiency is not very common. Deficient ones will not have perform greatly in the athletic activities. Potential side effects of glutamine are still unknown. So, Glutamine supplements are considered safe for most of the people when taken orally. Children aged 3 to 18 years should not be given doses that are larger than 0.7 grams per kg of their weight daily. 

Types of L-Glutamine

Two forms of L-glutamine available in the market as supplements. Both forms of glutamine powder available are best taken just after or before workouts with small meals. 

• L-glutamine - It is the free form of Glutamine. Ideally, one should take it with food for better absorption by his/her body. 
• Alanyl-L-Glutamine - Also known as Trans-Alanyl, this amino acid always attached to another amino acids. It can be taken on empty stomach unlike L-Glutamine.

Role of L-Glutamine in the life of Body builders

Consumption of L-Glutamine is very important on a regular basis if anyone is doing intense exercise. But if we take normal exercise what will happen? See! when an athlete person exercise for approximately one hour, he/she will loose a 40 percent reduction of glutamine in his/her body. Due to this his/her immune function can also be suppressed. After intense training, it could take up to 6 days for Glutamine levels to return to normal. It brings a negative impact on his/her resistance training. It may also lead to over training syndrome. L-glutamine is going to help them in these ways.

• L-glutamine benefits long distance athletes by boosting their immune system i.e. T-helper cells.
• It helps in reducing the ‘stresses’ associated with over training syndrome.
• It not only promotes muscle growth but also decreases muscle waste during workouts.
• It helps in improving performance in athletes and providing recovery from endurance exercise.
• It improves muscle hydration, aids the muscle recovery process and reduces recovery time for wounds and burns. 

Role of Supplements and its Dosage

Majority of world’s population don’t get sufficient L-glutamine from the food. Because of this, supplementing one’s diet with L-glutamine becomes an option. As around 60% of our skeletal muscle is made up of glutamine, supplementation of this amino acid ensures better results in protein synthesis and naturally balance the pH levels. It is sold as an isolated amino acids in the market. It is found in very high levels in both Whey Protein and Casein Protein. Serious power athletes can take L-glutamine supplement up to 10 grams daily. 

What studies revealed?

• A study published in the medical journal Lancet revealed that supplementing with L-glutamine decreased intestinal permeability in patients.
• An animal study published in the British Journal of Surgery found that L-glutamine benefits ulcerative colitis and inflammatory bowel disease.
• Another animal study have indicated that increase in T-helper cells due to consumption of L-Glutamine may reduce the ‘stresses’ associated with over training syndrome.
• A medical study published in 2001 showed that L-glutamine benefits human body by regulating IgA immune response. IgA is an antibody that attacks viruses and bad bacteria and also associated with food sensitivities and allergies.
• According to a study published in the journal of Clinical Immunology revealed that L-glutamine normalizes the effects of the TH2 immune response that stimulates inflammatory cytokines. 
• A Recent study have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels in human beings by 400%.

Creatine: Improves Strength & Accelerates Lean Muscle Mass

Creatine 

(An Excellent Source of Energy for Our Cells and Extra energy means extra effort, that brings better results!)

Creatine is a very well known compound in the life of body builders and fitness freaks. But if we talk about other peoples who do not keep much interest in fitness, they always neglected this compound, though it should not be. Creatine is the compound forms in protein metabolism and present in much living tissue in our body and a little in our brain. Scientists discovered in the 1970s that taking creatine in supplement form might enhance physical performance in athletes and sports persons and in 1990s only, athletes started to take this as a supplement. Then, creatine became a popular sports supplement. Our body also produces some of the creatine it uses. We can get it from protein-rich foods such as meat or fish. Here, my concern is whether to take creatine from food sources or from supplements. Whether it is needed for men only or for women also? If one want to take in supplement form then how much he/she can take? Is it really works or not? These are some questions, I am going to discuss in this article.

Formation & conversion of Creatine in our body

Creatine is a nitrogenous organic acid formed of three amino acids: L-arginine, L-glycine and L-methionine and makes up about 1% of the total volume of human blood and plays a role in converting food into energy. It is a natural substance that changes into creatine phosphate in our body. Creatine phosphate also helps in making another substance called adenosine triphosphate (ATP) in our body and finally, ATP involves in the supply of energy for muscular contraction.

How it works in our body?

Creatine is transported through the blood by an active transport system, then it is used by our brain and muscles that have high energy demands, such as skeletal muscle. Actually, around 95% of creatine in our body is stored in our skeletal muscle. Whenever we do some aerobics or workout or simple exercises, our ATP decreases. It is Creatine which helps in restoring ATP levels. Creatine provides cells with energy and allow these cells to work better. Creatine makes people work harder so there is a growth of muscles in body builders. In case of females, creatine has also been working as an anti-depressant.

Benefits of using Creatine

Creatine has a positive effect on body composition. Taking creatine can help us gain lean muscle mass. It also helps in superhydrating the muscle. The potential benefits of creatine may depend on many factors, including age, fitness level, diet, and athletic activity. However some proven things I have mentioned below.....

• Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. 
• This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. 
• Creatine is being studied as a way to lower cholesterol in people with abnormally high levels.
  
• Creatine is taken by mouth for creatine deficiency syndromes that affect the brain, chronic obstructive pulmonary disease (COPD), congestive heart failure (CHF), depression, diabetes.
• It also helpful in diseases that cause inflammation in the muscles and nerves, muscle atrophy, muscle cramps.
• It helps in breathing problems in infants at the time of sleeping, head trauma, schizophrenia, muscle breakdown in the spine, and recovery from surgery. 
• It also useful in treating osteoarthritis, rheumatoid arthritis and for various muscular dystrophies. 
• Taking creatine daily for up to 3 years increases creatine levels in the brain and improves movement disorders and seizures in adults.
• People also apply creatine to the skin for ageing problems.

Natural sources where one can get Creatine

• It is commonly found in the diet that rich in red meat and seafood. We can get some creatine by consuming beef, meat, poultry and fish.
• The richest sources of creatine are beef and fish as they contain 2 to 5 grams per 453 grams.
• Our body is known to make about one gram of creatine per day. It is produced naturally in the liver, pancreas and kidneys and transported to the muscles via the bloodstream.
• An average human body contains between 3.5 and 4 grams of creatine per kilogram of muscle. However, it is capable of storing up to 5 grams per kilogram. 

Creatine as a Supplement

Creatine as a supplement comes in many forms. Here I found some popular forms. They are:

Creatine Monohydrate

Creatine Monohydrate - It is the most common form of creatine as it is effective and inexpensive. In order to get maximum benefit of creatine monohydrate, we need to drink a lot of water because of it's water drawing properties.

Creatine Ethyl Ester - Creatine in this form is paired with an ester, so, it is easily digesting hence easier on the stomach. It is similar to monohydrate in it's effect. Creatine ethyl ester makes one less bloated but it has extremely bitter taste.

Creatine Hydrochloride - When creatine bonded with a hydrochloride molecule it is easier to absorb in the acidic lining of our stomach. It is also easily dissolving unlike monohydrate. it does not require loading or constant hydration. But this is not the cup of tea for all as It is pretty expensive.

Creatine Blends - When a variety of creatines like monohydrate, hydrochloride and other innovative, blends, it called Creatine blends. It provides the body multiple routes to absorb creatine. It is proven as a win-win formula.

How much and when one can take?

• There is no established dose but on an average, a normal person can take 1 to 2 grams of creatine daily from his/her diet.
• People who are pure vegetarian, they must take it from supplements i.e. 5 gm per day.
• For target oriented performance, people can start with 10 grams to 30 grams of creatine per day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine per day.
• Skeletal muscle generally holds a certain amount of creatine but a saturation point is usually reached within the first few days of taking a loading dose i.e. 10 grams to 30 grams.
• For creatine hydrochloride, one must take 1.5g post workout.
• There is no particular time to take Creatine. It can be taken anytime. But we must be regular i.e. same time everyday.

Is it safe?

• Creatine has a lot of evidence to support its safety, plus it’s cheap and can be supplemented indefinitely. Plus creatine isn’t just limited to benefiting physical performance and muscle growth - it also shows promise for brain-related conditions like major depression.
• Healthy adults can take it with no problem but they should not take more than the recommended dose.

  

  Possible side effects of Overdose. 

• International Olympic Committee (IOC) also has said that creatine is 100% legal.

Adverse effects 

Although creatine is treated as safe, in rare cases, it have adverse effects, particularly when used in excess.

• Some adverse effects of creatine are noted when taken in excess quantity. They are weight gain, anxiety, breathing difficulty, diarrhoea, fatigue, fever, headache, kidney problems, nausea, vomiting, rashes and stomach upset. 
• Large amounts of carbohydrates may increase the effects of creatine. 
• Taking creatine with stimulants like caffeine, can increase the risk of side effects.
• Since it causes water retention, creatine could slow down some athletes as the evidence that creatine boosts stamina or performance in aerobic activity is mixed. 
• Creatine has water drawing properties which might also lead to stomach problems as a possible side effect.

Who can not take Creatine?

• People with kidney or liver disease, or diabetes can not take Creatine. 
• Children under age 18 and women who are pregnant or nursing should avoid taking of creatine. 
• If anyone is under any medication or supplement can n't use creatine as creatine may affect his/her blood sugar levels.

Common myths associated with Creatine

• Creatine makes people look fat or bloated - Creatine has a water holding capacity inside muscle cells not beneath the skin. It does not give any impact on fat metabolism also.
• Creatine causes kidney damage - There is no scientific study which gives any evidence of creatine causing kidney damage. 
• Creatine is not steroid - Creatine is completely unrelated to a steroid in every way. It has a positive effect on growth hormone in our body like training does. 
• Creatine might lead to cramping - Cramping occurs only due to dehydration not because of creatine.

What studies revealed?

• Studies published in the journal Medicine & Science in Sports & Exercise found that “muscle fibers grow when a person takes creatine.”
• According to Chad Kerksick, Ph.D., assistant professor of exercise physiology at the University of Oklahoma, creatine is an “osmotically active substance,” it pulls water into your muscle cells, that increases protein synthesis but fluid distribution does not change.
• According to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England, creatine helps in gaining weight easily but only in the 1st week of consumption. 
• A California study reveals that consuming creatine can help your muscles build phospocreatine, which gives you the ability to perform better at shorter, intense, strength-building exercises.
• A recent Jersey study found that following a 10-week resistance training program, participants who took a daily creatine supplement significantly increased their resting testosterone levels.
• Research published in the Journal of Neurochemistry, revealed that "combination therapy using Co enzyme Q10 and creatine may be useful in the treatment of neurodegenerative diseases such as Parkinson's disease."
• According to the University of Maryland Medical Center, creatine can cause mild side effects for example Stomach pain, Nausea, Muscle cramping and Diarrhea. But at recommended doses creatine is considered safe to consume.

Advice from the Blogger

If anybody is looking for a safe, proven and effective supplement to help him/her in getting that extra repetitions in the gym, then creatine is awesome. But one thing always remember, creatine or any other supplement is just a supplement, and a supplement literally means to support a good diet and training routine as there is no supplement that can replace either good diet or your training. Nevertheless, if anybody is ready to adopt all these, then only he/she can expect a nice growth from this naturally occurring supplement.