What is Glutamine??

What is Glutamine??

Often time we end up taking this that we have no idea really what they are for. It's in the big magazines or some awesome athlete is taking it and just smashed some cool record. Well we believe its time to get back to the basic and learn what's really in the supplements we are taking and what their function is. 

In our last blog Seth told us about Essential Amino acids and what they do and why they are important. This time I'd like to share a article from the University of Maryland Medical center about another amino acid that plays a huge roll in several body functions, Glutamine.

Glutamine is the most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs, 

but extreme stress (the kind you would experience after very heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles followed by the lungs, where much of the glutamine is made.

Glutamine is important for removing excess ammonia (a common waste product in the body). It also helps your immune system function and appears to be needed for normal brain function and digestion.

You can usually get enough glutamine without taking a supplement, because your body makes it and you get some in your diet. Certain medical conditions, including injuries, surgery, infections, and prolonged stress, can lower glutamine levels, however. In these cases, taking a glutamine supplement may be helpful.

Woundhealing and recovery from illness

When the body is stressed (from injuries, infections, burns, trauma, or surgical procedures), it releases the hormone cortisol into the bloodstream. High levels of cortisol can lower your body’s stores of glutamine. Several studies show that adding glutamine to enteral nutrition (tube feeding) helps reduce the rate of death in trauma and critically ill people. Clinical studies have found that glutamine supplements strengthen the immune system and reduce infections (particularly infections associated with surgery). Glutamine supplements may also help in the recovery of severe burns. 

Inflammatory bowel disease (IBD)

Glutamine helps to protect the lining of the gastrointestinal tract known as the mucosa. For that reason, some have suggested that people who have inflammatory bowel disease (ulcerative colitis and Crohn’s disease) may not have enough glutamine. However, 2 clinical trials found that taking glutamine supplements did not improve symptoms of Crohn’s disease. More research is needed. In the meantime, ask your doctor when deciding whether to use glutamine for IBD.

Athletes

Athletes who train for endurance events (like marathons) may reduce the amount of glutamine in their bodies. It’s common for them to catch a cold after an athletic event. Some experts think that may be because of the role glutamine plays in the immune system. For this select group of athletes, one study showed that taking glutamine supplements resulted in fewer infections. The same is not true, however, for exercisers who work out at a moderate intensity.

Cancer

Many people with cancer have low levels of glutamine. For this reason, some researchers speculate that glutamine may be helpful when added to conventional cancer treatment for some people. Supplemental glutamine is often given to malnourished cancer patients undergoing chemotherapy or radiation treatments and sometimes used in patients undergoing bone marrow transplants. (See Interactions below.)

Glutamine seems to help reduce stomatitis (an inflammation of the mouth) caused by chemotherapy. Some studies, but not all, have suggested that taking glutamine orally may help reduce diarrhea associated with chemotherapy.

More clinical research is needed to know whether glutamine is safe or effective to use as part of the treatment regimen for cancer. 

Dietary Sources

Dietary sources of glutamine include plant and animal proteins such as beef, pork and poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage. 

Available Forms

Glutamine, usually in the form of L-glutamine, is available by itself or as part of a 

protein supplement. These come in powder, capsule, tablet, or liquid form.

Standard preparations are typically available in 500 mg tablets or capsules. 

How to Take It

Take glutamine with cold or room temperature foods or liquids. It should not be added to hot beverages because heat destroys glutamine. 

Pediatric

For children 10 years and younger: Do not give glutamine to a child unless your doctor recommends it as part of a complete amino acid supplement. 

Adult

For adults ages 18 and older: Doses of 500, 1 - 3 times daily, are generally considered safe. Doses as high as 5,000 - 15,000 mg daily (in divided doses), or sometimes higher, may be prescribed by a health care provider for certain conditions. 

Source: Glutamine | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/glutamine#ixzz2ePFvPcak 

University of Maryland Medical Center Follow us: @UMMC on Twitter | MedCenter on Facebook 
Source: Glutamine | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/glutamine#ixzz2ePFW8h5G 

 Stop by 4X Nutrition Center todya and let us show you the different Glutamines we have in the store we even have samples for you to try it!!

Til next time,

Mikie 

Five Tips for Recession Supplement Shopping

FIVE TIPS FOR RECESSION SUPPLEMENT SHOPPING

1.Cover The Basics:  Protein and a good Multi-Vitamin are essential for your body and your workouts.  Without these two key items, all of your hard work will suffer.  Beyond these, you should also consider EFAs (Essential Fatty Acids, Omega -3,-6,-9) or Glutamine as part of your Tri-Fecta Stack of products that will focus your precious dollars on the essentials.

2. Don’t Skimp On Protein:  Protein is the key macro-nutrient your body uses to re-build and repair lean muscle tissue.  In tough economic times it may seem wise to downgrade your choice in protein to a low-cost or generic brand to save money.  But remember, it’s cheap for a reason!  Just like you wouldn't buy the package of chicken that is marked down because it’s past the expiration date, buying a cheap protein may mean you are buying lots of fillers or not getting the full label amount of protein per serving. It's OK to splurge on a quality protein like Intek, Myofusion or Pro Complete 40.

3. Using Supplements to Save Money:  The other day a customer came into the store.  I had been recommending a Meal Replacement Bars (MRB) for him for almost a year.  But because meal replacement bars tend to cost a lot, he had declined the recommendation.  Then last week, he came in and bought two boxes of them and explained how he is going to use them to SAVE money.  He currently goes to a deli or restaurant for lunch every business day and spends around $12-$15.  The per serving cost of the MRB he bought is $3.00 (he bought the most expensive one in the store).  He estimates by dropping the restaurant lunch four days a week, he will save between $150 and $200 a month.  The MRB gives him a full compliment of nutrients and vitamins and fills him up.  Plus the extra time at his desk allows him to get ahead at work!

4. But I Really Want the Cool Stuff I Saw in the Muscle Mag:  Pre-workouts, post-workout, pro-hormone, specialized recovery and other cool products are great to have, but they are not essential.  But there is no reason to deny your access, just be smart.  Let us help you assess what type of workouts you are putting your body through and what your goals are and we can help find the best one or two products matched to your goal versus just buying what is “new” or “in all the mags”.  Many times the “hot” product are just basic, simple ingredients re-packaged and plugged with a lot of marketing.  Not to pick on any brand, but take Muscletech’s Leukic Hardcore…good product that runs anywhere from $60.00 to $90.00 depending on the size, but you can substitute a good old fashioned Branch Chain Amino Acid (BCAA) product for it and get the same results for only $20 - $25.  Let our Certified Nutrition Coaches help you figure out if your supplement list has room for these kind of switches.

5. Buy in Bulk:  If you love the pre-workout drinks or bars or your favorite protein powders think VOLUME to save!  We sell all our Ready To Drinks (RTD’S) and bars in single serving or case quantity.  Case quantity buying automatically saves you 15% off the price because we don’t have to break it open, price it and stock it to the various shelves so we pass those savings on to you.  As for protein, think, PER SERVING COST!  Most protein powders are priced to be less per serving the larger container you buy.  You’ll pay more upfront, but save money in the long run.  For example, Intek 5lb is $67.99 (not including your Frequent Buyer Club Credit) and with over 50 servings it costs about $1.30 per serving.  The 2lber costs about $1.42 per serving, that’s a 22% savings!  Also, related to #3 above, that’s $1.30 a serving for the equivalent nutrient value of a 6oz chicken breast…good luck buying a chicken breast at the store (uncooked) or at a restaurant for $1.30.

We hope this helps you save money and feel better about your purchase here at 4X Nutrition Center! Feel free to stop by and speak with one of our certified nutrition staff and let them help you make the most cost effect choice that will still keep you headed toward your goals.

Til next time,

 MIkie

What are Essential Amino Acids???

What are Essential Amino Acids???

An amino acid is considered essential because the body cannot make it from other dietary components. Therefore if one's diet does not contain a full complement of the essential amino acids, a nutritional deficiency exists.

Consuming amino acids in the form of whole-food proteins is preferable to taking them in through supplements, however certain amino acid supplements can offer health and fitness benefits.

During exercise, protein breakdown increases with no rise in protein synthesis. This means that training and competing can be very catabolic times, no matter what type of exercise you do. Fortunately, during the post-exercise period, this muscle catabolism can be slowed as protein synthesis begins to rise.

However, this increase still isn't enough to counter the protein breakdown that's still occurring. The net result of this workout and post workout catabolism is that muscle recovery and improvement (if endurance exercise is your thing) or growth (if strength exercise is your thing) is hampered.
Current reach in dietary supplementation has targeted these catabolic times, attempting to minimize the catabolism and maximize the anabolism (including recovery, improvement, and/or growth). This research has demonstrated that essential amino acids (alone or with carbohydrates) ingested before, during, or after exercise promote huge increases in protein balance.

Essential Amino Acids are basic dietary components that comprise all of the proteins we eat. However, the provision of these amino acids individually (or as part of an easily digestible complete protein like Intek Evolution or Intek Isolate whey protein) can lead to more rapid digestion and absorption and faster recovery.

Choice Nutrition System EAA

Furthermore, 3 of the 9 essential amino acids are the often-discussed branched chain amino acids (BCAA). These amino acids are important to muscle metabolism and may prevent central fatigue.

Strength and endurance athletes will benefit from approximately 6g per 70kg mass of EAA ingested immediately prior to and/or during exercise.
Alternatively, athletes could choose to consume 0.4g/kg of rapidly digesting protein like Syntrax Matrix or whey concentrate/isolate like Elite Gourmet or Myfusion. For further benefit add 0.8g/kg carbohydrate to enhance the recovery effects of these amino acids.

Starting in Septemeber we will be giving away a FREE Essential Amino Acid with any purchase of  3 or more products! A $30 value stop 4x Nutrition today!

Til next time 

Seth

Gaining Muscle Myths and Bulking

TO BULK OR NOT TO BULK THAT IS THE QUESTION......

There are two big mistakes commonly made when trying to put on muscle; one is not eating enough and the other is too much cardio.

If you want to gain muscle you have to eat. Many people claim they eat enough when in fact they don’t because even if you weren’t gaining muscle you would at least be gaining body fat. If neither of those two things is occurring than clearly you aren’t eating enough. Yes, you most likely will gain some body fat when you are trying to put on muscle but that doesn’t mean cut calories to keep body fat low, it doesn’t work like that. To put it simply, in order to gain muscle you have to fuel your body with protein, carbohydrates, fats and get a sufficient amount of calories. To keep from putting on too much fat while you are trying to gain muscle you would want to create a diet that’s about 400-500 calories over maintenance. On average you may gain 0.5-1lb per week. Some of that weight gain will come from muscle and some fat. You can cycle your diet to try to cut some fat between gaining cycles. On training days eat more calories then non training days to help keep the fat down while gaining. Also more calories on training days will help to fuel your workouts. You have to monitor your body. If you aren’t gaining any weight then increase your calories. If you are gaining much more fat than muscle then change your diet.

I mentioned that you need not only protein but carbs and fats too. Don’t get in the mind set that all you need is protein in order to put on muscle. It’s almost impossible to get enough calories through protein alone, unless you want to eat 2-3 pounds of chicken breast per day for you small girls and much more if you’re trying to gain. Also protein isn't a sufficient source of energy. Studies have shown that, once protein requirements are met, more muscle is gained by adding carbs and fat than from just adding in more protein.

For my second point, Cardio!  Diet isn't the only mistake people make. Over doing it with cardio is also a big mistake. I do recommend cardio to just keep a healthy heart. Cardio for about 20 minutes maybe 3 times a week, low intensity is fine. For the guys and girls that burn a ton of calories from weight lifting, some cardio may help to increase appetite and keep some fat off while gaining but again nothing crazy like an hour on the elliptical or stair climber 5 days a week.

There’s a horrible myth that if you starve yourself and do an excessive amount of cardio that you’ll burn fat. Too much cardio will put your body in a catabolic state and burn muscle. Losing muscle leads to loss of strength and slower metabolism.  Too much cardio increases cortisol levels which weakens immune system.

Here at 4x Nutrition we can help you meet your goals by setting you up with a meal plan and also getting you the right supplements if your daily food intake isn't enough to reach your goal. Follow us on Facebook and Instagram.

Til Next time,

Seth

Protein Ice Cream

We've heard a lot of things the last 8 years in the supplement biz. And nothing comes up more then the complaint "I miss ice cream!"
 So we though, humm how do you get the yummy goodness of ice cream without feeling bad about it? Then it hit us, Protein Ice Cream!!!


So after much trial and error we've come up with OUR version of protein ice cream!

Ingredients

• 1 big tub of 2% Greek Yogurt (roughly 500 g)
• 1/2 cup of Intek Evolution Spread a thin layer of the mixture  nto the Tupperware. The thinner the layer, the faster it will chill.
• Place in freezer for an hour.
• Directions

1. In a large Tupperware container—ideally square shaped for the increased surface area—mix yogurt with the protein powder until you get a smooth mixture.
2. Spread a thin layer of the mixture onto the Tupperware. The thinner the layer, the faster it will chill.
3. Place in freezer for an hour.
4. After an hour, take it out, and give it a churn. Mix your protein-packed mixture with a spoon or, better yet, a fork to break up potential clumps. Stick it back in the freezer for 30 minutes.

Total Fat 8 g

Total Carb  20

Sugar 4

Protein  120g

Notes

1. Consider melting a square or two of dark chocolate and pouring that on top of the 

ice cream. It'll congeal on impact, creating a delicious chocolate shell.

2. You can make this recipe with casein too. If you do, be sure to use a bit over 1/4 

cup of casein, since it will absorb a lot more of the moisture from the yogurt than the 

whey does.

3. Try this with different flavors of whey, and consider adding some extra flavoring 

to the mixture. Cinnamon or vanilla pods would mesh well with this ice cream.

4. To heighten the banana flavor, mush a ripe banana in with the yogurt and whey. 

5. You could use 0 percent Greek yogurt to make this too. However, bear in mind 

that 2 percent or even full-fat yogurt will yield a creamier batch.

So there you have it a way to enjoy the summer heat and not feel like yoru doing damage to your diet, feel free to stop by and check out our other protein ice cream recipes were we use protein bars and paleo protein!!!

Til next time
Mikie

Sugar Substituting, what's the big deal??

Acesulfame Potassium. Saccharin. Aspartame. High Fructose Corn Syrup (HCFS). 

Sucralose. Stevia.

No, these are not the words to some magic spell. These are just a few of the most popular artificial sweeteners that are floating around on the market. Over the years,consumers and even some scientists have come to doubt the safety of artificial sweeteners, like aspartame and sucralose, because faulty studies initially showed links to cancer. 

Today I am going to give you a little run down on some of the more common sweeteners and a little of the science behind them.

High Fructose Corn Syrup

We associate sugar with obesity, but lab mice that ate high fructose corn syrup (this sweetener hides in everything from ketchup to yogurt) gained more weight than lab mice that ate regular sugar, even though they ate the same amount of calories.

Sucralose (Splenda)

Food scientists make Splenda by replacing three atoms in the sugar molecules with three chlorine atoms. The body does not store the chlorine, but excretes it in the urine. The Food and Drug Administration (FDA) report that Splenda is safe for diabetics, pregnant women and children. However, some animal studies suggest that the Splenda molecules could affect the gut flora (microorganisms that naturally live in the digestive tract).

Aspartame (NutraSweet)

Aspartame comes from the amino acids L-phenylalanine and L-aspartate, both of which the body makes. After the FDA approved NutraSweet, though, problems with the manufacturer's (Searle) safety testing program, including testing of aspartame, surfaced. This has led to considerable doubt as to the sweetener's safety. NutraSweet is the most studied artificial sweetener, and regulatory agencies' reviews, conducted decades after aspartame was first approved, still assert its safety.

Stevia

This is the newcomer of the sweeteners, and is not artificial. Food scientists develop an extract from the stevia plant's leaves as a sweetener. A study of more than 66,000 women over a 14-year period showed that beverages sweetened with sugar and beverages artificially sweetened both were associated with the occurrence of type 2 diabetes. The only sweetener, however, that does not seem to cause this is stevia (though the evidence is not conclusive). Two 2010 review studies found no health concerns with stevia or its sweetening extracts. We have several proteins that use Stevia as their sweetener  like Met-Rx Natural Whey, MHP Paleo Protein and Nutriforce Nutriwhey.

By and large, the major claim against artificial sweeteners—that they cause cancer—has been disproven. Several studies have found higher incidences of bladder cancer in rats whose chow was pumped full of aspartame. But we're talking the human equivalent of 2,500 to 5,000 milligrams per kilogram of body weight per day—way above aspartame's ADI and more than the typical amount of aspartame an average American is thought to consume. Plus, humans don't as readily form the potentially cancer-causing calcium crystals that rats do after breaking down artificial sweeteners (and other substances). (As it turns out, overloading on vitamin C is just as likely as swallowing too much saccharin to trigger bladder cancer in our rodent friends.)

If you would like to learn more on artificial sweeteners and how you might limit the amounts your getting in your diet stop by today and speak with one of our certified nutrition coaches today!!

Till next time,

Seth