Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

These claims usually cite research that has shown

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These claims usually cite research that has shown that intramuscular glutamine levels play an important role in protein synthesis and the prevention of muscle breakdown, and that glutamine improves the body’s ability to use leucine. 59 The rest of the story, however, is that there are no studies to indicate that supplementation with glutamine helps healthy, well-fed adults build more muscle. You only see these effects in diseased or underfed people and animals. To the contrary, in fact, several studies conducted with healthy adults show that supplementation with glutamine has no effect on protein synthesis rates, muscle performance, body composition, or the prevention of muscle breakdown. 60 So, while supplementation with glutamine may not provide an anabolic boost, its anti-stress and anti-fatigue benefits make it a worthwhile buy if you’re exercising regularly, intensely, and for prolonged periods.
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H OW TO T AKE G LUTAMINE Studies have shown that 100 to 200 milligrams per kilogram of body weight of glutamine each day is sufficient for athletes and that chronic usage is important. 61 NITRIC OXIDE SUPPLEMENTS These supplements often consist of a form of the amino acids arginine and citrulline and the substance agmatine. They claim to increase the body’s production of a substance called nitric oxide. Nitric oxide widens blood vessels and thus enables more oxygen and nutrients to get to the muscles, which can improve performance. While this sounds like just another dubious marketing pitch, there are studies to support some of these ingredients and claims, but again the problem comes back to dosages. 62 You’ll often find nitric oxide-boosting molecules in pre-workout products, but in amounts too small to matter. That said, when dosed properly (about 8 grams), I’ve noticed that citrulline in particular improves workout pump and performance. MULTIVITAMINS As with most supplements, multivitamins are aggressively overhyped and oversold. Advertisements loudly proclaim that just a few pills per day will ward off disease, optimize hormones, support the gut, enhance cognitive function, and increase energy levels. Some are even bolder, claiming their multivitamins will also help you build muscle, get stronger, and lose fat. On the other side of the coin, however, are the people claiming that multivitamins are a complete waste of money and offer absolutely no health benefits whatsoever or are even dangerous to our health. Well, the truth lies somewhere in the middle. W HY A M ULTIVITAMIN I S G REAT . . . IN T HEORY Your body needs a wide spectrum of vitamins and minerals to carry out the millions of sophisticated functions it performs every day. You want to maintain an adequate supply of vitamins and minerals to support every growth and repair process that occurs.
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  • Winter '17
  • Santos O'Neill Garcia
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