I'm trying to lose a lot of weight. I'm eating right. Basically my diet consists of mostly healthy fats, high fiber, not a lot of carbs, not a whole lot of protein, but not too little. I'm only taking protein shakes on weight lifting days and am going to buy a multivitamin to take because I know that's just as important too. What can I eat and what supplements can I take before or after cardio workouts to maximize fat loss?
I read somewhere the other day that waiting 1 hour to eat after your cardio workout is best to lose weight. Is this true?
reps for help
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01-21-2009, 11:27 PM #1
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what supplements are best before/after cardio workouts to get best results?
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01-22-2009, 12:13 AM #2
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01-22-2009, 12:22 AM #3
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01-22-2009, 12:54 AM #4
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01-22-2009, 01:21 AM #5
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01-22-2009, 01:40 AM #6
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01-22-2009, 02:36 AM #7
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01-22-2009, 03:41 AM #8
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01-22-2009, 03:53 AM #9
Regardless of what you do, a protein shake with BCAAs and creatine (if you didn't take it preworkout) is the way to go. Then, about an hr or so later, eat a well balanced mail.
And,while I wouldn't say glutamine is "trash", I would certainly say the court is still out on it's effects. Some people say they like it, others don't.
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01-22-2009, 04:04 AM #10
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01-22-2009, 04:19 AM #11
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01-22-2009, 08:38 AM #12
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People tend to think in absolutes when saying it's good or bad and don't actually consider the context or reasons for which it's used.
It's basically marketed with unrealistic expectations to the younger crowd who are not truly training at a very high level and are just looking to gain some weight. So the vast majority yield no benefit from additional glutamine.
For those training at a very high level and under a high level of stressors, it can be an adjunct when used under certain unconventional & unique conditions - such as an extremely intense training program, hypocaloric diet and/or for specific purposes such as digestive suupport, elevating postpranial energy expenditure, glucose uptake / repletion under glycogen depleted conditions, ammonia clearance, muscle acidity buffering, leucine sparing effect, enhancement of exercise induced IL-6 release, etc...It is the mark of an educated mind to be able to entertain a thought without accepting it.
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01-22-2009, 08:43 AM #13
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01-22-2009, 10:28 AM #14
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01-22-2009, 10:45 AM #15
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01-22-2009, 10:47 AM #16
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You don't have to wait an hour, just eat when you get home. There's no need to rush and have a shake at the gym or something like some people do after lifting, but also no need to wait a full hour. Your body doesn't have "modes." This also depends on the duration and intensity of your workout -- obv. after a 60 mile ride, i'm not going to wait an hour to eat.
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01-22-2009, 10:56 AM #17
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01-22-2009, 10:58 AM #18
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01-22-2009, 12:08 PM #19
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No, he doesn't fail. Maybe if you guys would do some research you would realize that oral supplementation of glutamine is not very efficient or cost effective. At least 80% of glutamine gets destroyed by the gut. This means that a large majority of it will never even make it to the bloodstream. Plus, glutamine is a non essential amino acid, so the body can make it on an as needed basis. These are the facts, so why would you want to waste your money on glutamine? Just because some bros swear they recover better on it? That is not a very good reason IMO.
Here's a study that shows 83% was destroyed, and the rest was converted to glucose:
Oxidation of glutamine by the splanchnic bed in humans.
Haisch M, Fukagawa NK, Matthews DE.
Departments of Medicine and Chemistry, University of Vermont, Burlington, Vermont 05405, USA.
[1,2-(13)C(2)]glutamine and [ring-(2)H(5)]phenylalanine were infused for 7 h into five postabsorptive healthy subjects on two occasions. On one occasion, the tracers were infused intravenously for 3.5 h and then by a nasogastric tube for 3.5 h. The order of infusion was reversed on the other occasion. From the plasma tracer enrichment measurements at plateau during the intravenous and nasogastric infusion periods, we determined that 27 +/- 2% of the enterally delivered phenylalanine and 64 +/- 2% of the glutamine were removed on the first pass by the splanchnic bed. Glutamine flux was 303 +/- 8 micromol. kg(-1). h(-1). Of the enterally delivered [(13)C]glutamine tracer, 73 +/- 2% was recovered as exhaled CO(2) compared with 58 +/- 1% of the intravenously infused tracer. The fraction of the enterally delivered tracer that was oxidized specifically on the first pass by the splanchnic bed was 53 +/- 2%, comprising 83% of the total tracer extracted. From the appearance of (13)C in plasma glucose, we estimated that 7 and 10% of the intravenously and nasogastrically infused glutamine tracers, respectively, were converted to glucose. The results for glutamine flux and first-pass extraction were similar to our previously reported values when a [2-(15)N]glutamine tracer [Matthews DE, Morano MA, and Campbell RG, Am J Physiol Endocrinol Metab 264: E848-E854, 1993] was used.e results of [(13)C]glutamine tracer disposal demonstrate that the major fate of enteral glutamine extraction is for oxidation and that only a minor portion is used for gluconeogenesis.
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01-22-2009, 12:17 PM #20
I use glutamine also and have been for years. I enjoy the product. SO you guys tell us that you have read or seen NO EVIDENCE that glutamine works...have you seen any evidence that says it dont?!
All the studies are complete BS in my eyes. Read the same magazine/book that you found that glutamine is bad for you and i bet in next months issue, they will tell you there have been numerous studies done by some college professor and that it was PROVEN that glutamine does wonders.
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01-22-2009, 12:21 PM #21
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01-22-2009, 12:23 PM #22
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01-22-2009, 12:37 PM #23
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01-22-2009, 12:39 PM #24Food quality does not change the laws of thermodynamics. Provided you consume adequate protein, EFAs, fiber, and vitamins and minerals you can eat whatever you want.
The only difference between a 'clean' and a 'dirty' food is how much of it you eat.
The Glycemic Index is meaningless unless you eat carbs alone in a fasted state. As soon as you add fat, protein, or fiber to a meal or have eaten in the previous 4-6 hours the GI is irrelevant.
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01-22-2009, 12:43 PM #25
There isnt much benefit to taking it pwo with whey as whey contains good amounts of glutamine and other aminos ...
I think taking glutamine is more for people wanting to cut with very low muscle loss, if you have the xtra money, go for it. If not, you'll live.
I def wouldn't say it's useless.Last edited by xnotoriousx; 01-22-2009 at 12:45 PM.
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01-22-2009, 12:45 PM #26
Contrary to what the bros have been marketed to believe, supplemental glutamine has consistently failed to increase strength and lean mass (not to mention, your dietary BCAA will act as a presursor to glutamine synthesis anyway):
Addition of glutamine to essential amino acids and...[Appl Physiol Nutr Metab. 2006] - PubMed Result
Effect of glutamine supplementation combined with ...[Eur J Appl Physiol. 2001] - PubMed Result[/QUOTE]
So, it's doubtful that supplemental glutamine will do any good above and beyond a pre-existent abundance of protein consumption typical of the BBing & fitness population.
Reminder: animal proteins range from 18-26% BCAA. Even soy protein is 18% BCAA.The research on BCAA is plenty & ongoing, but the common thread is that BCAA supplementation gets compared to nothing, under overnight fasted conditions. Don't forget that BCAA is a precursor for glutamine synthesis within the body, so again, a protein-rich diet common to BBing/fitness folks has plenty of BCAA, which should sufficiently provide enough material for endogenous glutamine synthesis.
Regarding recovery, supplemental glutamine on top of the aforementioned conditions is questionable. Let me quote a couple of sections of a recent review on glutamine:
Glutamine: the nonessential amino acid for perform...[Curr Sports Med Rep. 2007] - PubMed Result
"Even using protein breakdown as a measure of recovery, the effects of glutamine are mixed at best. Though one investigation demonstrated an inhibition of total body proteolysis as measured by improved leucine flux after glutamine supplementation [21], a separate study showed glutamine supplementation did not affect urinary levels of 3-methylhistidine, another marker of protein degradation [14]. Therefore, whether considering buffering capacity, time to fatigue, or protein balance, glutamine supplementation fails to consistently demonstrate any positive ergogenic benefit on measures of recovery from exercise."
"Unfortunately, this appears to be another example of commercial marketing trumping scientific evidence that in this case demonstrates how nonessential glutamine supplementation is to athletic performance."
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01-22-2009, 12:45 PM #27
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01-22-2009, 01:05 PM #28Food quality does not change the laws of thermodynamics. Provided you consume adequate protein, EFAs, fiber, and vitamins and minerals you can eat whatever you want.
The only difference between a 'clean' and a 'dirty' food is how much of it you eat.
The Glycemic Index is meaningless unless you eat carbs alone in a fasted state. As soon as you add fat, protein, or fiber to a meal or have eaten in the previous 4-6 hours the GI is irrelevant.
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01-22-2009, 02:44 PM #29
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Yes, glutamine has uses, it's just not for what the supplement companies promote them for. My post criticizes glutamine as an anabolic supplement/muscle preserver, for which it is primarily marketed. The "Glutamine Bashers" are not saying that the supplement is complete ****, but rather that it is overrated as a muscle builder. It is shown to be useful in hypercatabolic patients, so it may be useful for a bodybuilder on a very low calorie diet training at a high level. For the majority of the people on this board, not a make or break supplement.
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01-22-2009, 02:51 PM #30
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