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L-Glutamine Dextose Protein Post-Workout

Nov 26, 2011 | By Grey Evans

Glutamine, the most abundant amino acid in your body, functions well as an antioxidant. Protein helps replace amino acids broken down during training, and dextrose helps restore your depleted muscle glycogen levels. Taken in combination, these three compounds can speed recovery and help you build lean muscle mass. Consult a health care professional before using any dietary supplement.

Glutamine

When you train, oxidative stress results in the generation of waste products called free radicals. Like other antioxidants, glutamine helps you clear free radical and waste product buildup from your system, which can speed your recovery process. Due to the prevalent nature of glutamine as an amino acid, it is essential in many types of amino acid processes, including that of rebuilding muscle tissue, according to a 2003 study in the "Journal of Nutrition."

Dextrose

Dextrose is a simple sugar, which when consumed, causes a large spike in your blood glucose concentration, or blood sugar. Ordinarily, you should limit intake of simple sugars like dextrose, but immediately after a workout is an exceptional time. Following training, you have depleted the glycogen, or sugar reserves in your muscle. Your blood sugar is low, and your insulin levels are high. Consuming a quickly digesting sugar such as dextrose immediately after a workout allows you to preferentially refill your depleted glycogen stores, instead of storing the sugar as fat, according to a 2010 study published in "ACSM's Health & Fitness Journal."

Protein

Protein supplies you with numerous benefits, including amino acids to help recover from training. It is not enough that you get protein following a workout. A 2009 study published in "The Physician and Sportsmedicine" showed that athletes or anyone attempting to gain lean muscle mass needed more protein than their sedentary counterparts. In some cases, they needed much more protein. You should get most of your protein from whole foods such as fish and chicken, along with lean cuts of beef, but immediately after you train is a suitable time for a protein supplement.

After Your Workout

When you train, your body breaks down proteins and scavenges amino acids for various purposes. This means, to recover, you need to replace what you have lost. You need even more if you wish to grow. Using a quickly digesting protein such as whey immediately after a workout speeds both the healing and growth process. When combined with a simple carbohydrate such as dextrose, this process occurs even more quickly, according to a 2002 study in the "Journal of the International Society of Sports Nutrition."

References

Article reviewed by Nicholas Roman Last updated on: Nov 26, 2011

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