This is an article I wrote some time ago that may help some of you who have recently joined the wonderful world of weight training.
Part 1
It amazes me that there is so much negativity in the scientific world about glutamine and DOMS. There are so many people who attest to the effectiveness of glutamine, including myself, yet the “pointy heads” continue to make statements like “according to scientific research, it has been found that glutamine does not reduce the discomfort period of DOMS,” etc, etc.
Well fellow athletes, be you weightlifters, body builders, power lifters, weight trainers, cyclists, marathon/long distance runners – I have good news for you. DOMS does not have to be something to fear, and glutamine will get you back to your sport quicker than you think. I do not sell glutamine, and only want to share with my fellow athletes the benefits of using it. Here are some claims:
1. Insufficient glutamine has been associated with tissue breakdown. (Catabolic)
2. Glutamine will increase protein synthesis.
3. Glutamine will increase glycogen storage.
4. Glutamine supports the immune system.
5. Glutamine is said to be a pH buffer.
The Food and Drug Administration have not evaluated these statements. This write up is not intended to diagnose, treat, cure, or prevent any disease. No responsibility will be taken by the author for any injury or bodily harm. All exercises and advice are given from personal experience, and this write up is not to be taken as a training instruction. Everyone wanting to try anything mentioned here does so at their own risk.
We all know about DOMS, apparently, no one knows how it occurs – there are various theories, with which we will not concern ourselves at this time. Our main concern is how not to get it, or reduce the amount we get, and increase the speed at which we can get rid of it.
We must understand that DOMS should only occur when a new group of muscles are brought into play, or more than normal work is expected of a muscle or group of muscles. You should not experience DOMS when you are weight fit, or have been walking, running, cycling, jumping, and skipping, etc. for some time and consider yourself in condition. For instance, after weight training, the following two days or so, you should feel that you have trained - there should be that nice stiff feeling of knowing you are improving and growing – we all know the feeling. However, you should not be SORE after every session. If you are, you are doing something wrong. Most probably not having enough protein after training as well as the next day.
Here is what has worked for me in reducing the soreness from DOMS
when I have not been training for a while and have my first workout, or am
starting a new schedule using a different set of muscles.
Nutrition:
1. We must first assume everyone knows how to train and “listen” to his or her body. That means, do not over train, do not train when you have the flu or a cold or do not feel well. Do not train if you are not “in the mood” or do not feel like it. That’s normally when your body is telling you that it is not ready. This feeling is not to be confused with laziness. I am sure I am talking to the “hard core” here, and not the whiners so we shouldn’t have lazy people in our midst.
2. Prior to training – 1-11/2 hours, I take a protein drink – see point # 4 for mix– then ½ hour plus prior to training, I take 10 grams glutamine (2 teaspoons – not heaping) in ½ glass of red grape juice or water.
3. During training, I have a quart water bottle with 25 grams of glutamine mixed in it, and sip on this when I’m thirsty while training. If one quart is not enough, I use two.
4. Within 1 hour after training take a high protein plus carbohydrate drink. If you are inclined to use the fancy protein drinks that claim that you will have the amino acids absorbed within 30 minutes, then take these. Otherwise, have your protein drink 1-11/2 hours before training, in that way, the amino acids will be in an absorbable form when your training is over. (Try 4 raw eggs, 2 bananas and 2 cups of unsweetened soy milk – put in a blender and mix until smooth – it will take about 10 secs) Also take1000 milligrams Vit C and 1000 i.u.’s Vit E. Use Ester C as it is not acidic.
5. I have my evening meal then another 1000 grams Vit C – Ester C.
6. The next day I take 5 -10 grams of glutamine in ½ cup of red grape juice or water every 4 hours (when awake) as well as 4 X 500 milligram Vit C – Ester C.
7. Also, I have lots of protein drinks the day after training – say 3-4 as described above (yes, that’s as many as 16 raw eggs – how terrible – all that cholesterol –see point 3 below).
8. I drink lots of water with an elevated pH of 9.0-10.0 units. This really helps me. You must constantly hydrate your system.
Remember, we grow and get strong when we are out of the gym, so eat lots, frequently, and healthy. Use Glutamine powder only, don’t buy it in capsule form, it will work out too expensive. Do not pay more than $40.00 for 1000 grams/one kilogram/2.2 lb. The same goes for Creatine – use plain Creatine monohydrate powder – do not waste money on the fancy mixes or capsules.
Massage
Massage will also help to get the blood to the affected areas and loosen up tight muscles. It is good to massage your muscles as a matter of course anyway – massage the muscles you can reach effectively, and get a partner to do the others – this will help a lot.
Exercise
Do some controlled movements the following day (no velocity exercises – need I even mention that) to get the blood into the sore areas. Of course stretching must always be done after warming up. Don’t stretch when you are cold or you are likely to injure yourself.
Remember, DOMS is particularly caused by “negative exercising” – lowering the bar from a military press, lowering the bar from a bench press, lowering the weight when doing arm bicep curls, going down while squatting, etc. This is a very effective form of training but also very taxing. Other sports activities that will increase the chance of DOMS are things like running down hill, running down stairs – in fact any jarring to the body will cause DOMS. Remember when you played football? Oh yeah!
Glutamine is the most abundant amino acid in the body, and is used for (amongst other things) the support of the immune system. When you train hard you use up your stores of glutamine, the immune system is compromised, and you get sick. For years this used to puzzle me. I would train hard, eat correctly, not smoke or drink alcohol, and still get sick – why – because my immune system was compromised. I interviewed cyclists and marathon runners and they all said the same thing – that they were constantly sick. One does not have to be a “rocket scientist” to know there is a link here.
I started using glutamine and have never looked back. The scientists can continue doing their “controlled tests” with “non-conclusive results” and I’ll continue to train hard, get strong, make good gains, take glutamine, and not get sick.
DOMS is also discipline specific – i.e. you are more likely to suffer from DOMS if you are involved in lifting heavy weights than in power walking - all things being equal.
Part 1
It amazes me that there is so much negativity in the scientific world about glutamine and DOMS. There are so many people who attest to the effectiveness of glutamine, including myself, yet the “pointy heads” continue to make statements like “according to scientific research, it has been found that glutamine does not reduce the discomfort period of DOMS,” etc, etc.
Well fellow athletes, be you weightlifters, body builders, power lifters, weight trainers, cyclists, marathon/long distance runners – I have good news for you. DOMS does not have to be something to fear, and glutamine will get you back to your sport quicker than you think. I do not sell glutamine, and only want to share with my fellow athletes the benefits of using it. Here are some claims:
1. Insufficient glutamine has been associated with tissue breakdown. (Catabolic)
2. Glutamine will increase protein synthesis.
3. Glutamine will increase glycogen storage.
4. Glutamine supports the immune system.
5. Glutamine is said to be a pH buffer.
The Food and Drug Administration have not evaluated these statements. This write up is not intended to diagnose, treat, cure, or prevent any disease. No responsibility will be taken by the author for any injury or bodily harm. All exercises and advice are given from personal experience, and this write up is not to be taken as a training instruction. Everyone wanting to try anything mentioned here does so at their own risk.
We all know about DOMS, apparently, no one knows how it occurs – there are various theories, with which we will not concern ourselves at this time. Our main concern is how not to get it, or reduce the amount we get, and increase the speed at which we can get rid of it.
We must understand that DOMS should only occur when a new group of muscles are brought into play, or more than normal work is expected of a muscle or group of muscles. You should not experience DOMS when you are weight fit, or have been walking, running, cycling, jumping, and skipping, etc. for some time and consider yourself in condition. For instance, after weight training, the following two days or so, you should feel that you have trained - there should be that nice stiff feeling of knowing you are improving and growing – we all know the feeling. However, you should not be SORE after every session. If you are, you are doing something wrong. Most probably not having enough protein after training as well as the next day.
Here is what has worked for me in reducing the soreness from DOMS
when I have not been training for a while and have my first workout, or am
starting a new schedule using a different set of muscles.
Nutrition:
1. We must first assume everyone knows how to train and “listen” to his or her body. That means, do not over train, do not train when you have the flu or a cold or do not feel well. Do not train if you are not “in the mood” or do not feel like it. That’s normally when your body is telling you that it is not ready. This feeling is not to be confused with laziness. I am sure I am talking to the “hard core” here, and not the whiners so we shouldn’t have lazy people in our midst.
2. Prior to training – 1-11/2 hours, I take a protein drink – see point # 4 for mix– then ½ hour plus prior to training, I take 10 grams glutamine (2 teaspoons – not heaping) in ½ glass of red grape juice or water.
3. During training, I have a quart water bottle with 25 grams of glutamine mixed in it, and sip on this when I’m thirsty while training. If one quart is not enough, I use two.
4. Within 1 hour after training take a high protein plus carbohydrate drink. If you are inclined to use the fancy protein drinks that claim that you will have the amino acids absorbed within 30 minutes, then take these. Otherwise, have your protein drink 1-11/2 hours before training, in that way, the amino acids will be in an absorbable form when your training is over. (Try 4 raw eggs, 2 bananas and 2 cups of unsweetened soy milk – put in a blender and mix until smooth – it will take about 10 secs) Also take1000 milligrams Vit C and 1000 i.u.’s Vit E. Use Ester C as it is not acidic.
5. I have my evening meal then another 1000 grams Vit C – Ester C.
6. The next day I take 5 -10 grams of glutamine in ½ cup of red grape juice or water every 4 hours (when awake) as well as 4 X 500 milligram Vit C – Ester C.
7. Also, I have lots of protein drinks the day after training – say 3-4 as described above (yes, that’s as many as 16 raw eggs – how terrible – all that cholesterol –see point 3 below).
8. I drink lots of water with an elevated pH of 9.0-10.0 units. This really helps me. You must constantly hydrate your system.
Remember, we grow and get strong when we are out of the gym, so eat lots, frequently, and healthy. Use Glutamine powder only, don’t buy it in capsule form, it will work out too expensive. Do not pay more than $40.00 for 1000 grams/one kilogram/2.2 lb. The same goes for Creatine – use plain Creatine monohydrate powder – do not waste money on the fancy mixes or capsules.
Massage
Massage will also help to get the blood to the affected areas and loosen up tight muscles. It is good to massage your muscles as a matter of course anyway – massage the muscles you can reach effectively, and get a partner to do the others – this will help a lot.
Exercise
Do some controlled movements the following day (no velocity exercises – need I even mention that) to get the blood into the sore areas. Of course stretching must always be done after warming up. Don’t stretch when you are cold or you are likely to injure yourself.
Remember, DOMS is particularly caused by “negative exercising” – lowering the bar from a military press, lowering the bar from a bench press, lowering the weight when doing arm bicep curls, going down while squatting, etc. This is a very effective form of training but also very taxing. Other sports activities that will increase the chance of DOMS are things like running down hill, running down stairs – in fact any jarring to the body will cause DOMS. Remember when you played football? Oh yeah!
Glutamine is the most abundant amino acid in the body, and is used for (amongst other things) the support of the immune system. When you train hard you use up your stores of glutamine, the immune system is compromised, and you get sick. For years this used to puzzle me. I would train hard, eat correctly, not smoke or drink alcohol, and still get sick – why – because my immune system was compromised. I interviewed cyclists and marathon runners and they all said the same thing – that they were constantly sick. One does not have to be a “rocket scientist” to know there is a link here.
I started using glutamine and have never looked back. The scientists can continue doing their “controlled tests” with “non-conclusive results” and I’ll continue to train hard, get strong, make good gains, take glutamine, and not get sick.
DOMS is also discipline specific – i.e. you are more likely to suffer from DOMS if you are involved in lifting heavy weights than in power walking - all things being equal.
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