The supplement dream team: BCAAs and glutamine!
Although branched-chain amino acids (BCAAs) have numerous interesting properties on their own and can help to promote and optimize anabolic and anti-catabolic processes, BCAAs and glutamine represent a powerful synergistic combination that is in many ways clearly superior to the use of BCAAs or glutamine alone.
While BCAAs are the most abundant amino acids in muscle protein, glutamine is the most abundant free amino acid in the bloodstream and cells. Glutamine is essential for the function of the immune system and the cells involved in the regeneration and repair of muscle tissue. In addition, glutamine is said to have many other beneficial effects, ranging from healing the stomach lining to being used as a supplement to reduce cravings for alcohol and nicotine.
Similar to BCAA levels, it has been shown that there is a correlation between the concentration of glutamine in the body and the rate of protein synthesis. In other words, glutamine levels are a good indicator of an anabolic state. When blood glutamine levels are high, the chances of positive adaptations in muscle mass and strength in response to weight training are higher and low blood glutamine levels are a clear sign of overtraining and/or malnutrition. The synergy between BCAAs and glutamine exists because not only do both induce many of the same anabolic and anti-catabolic effects, but BCAAs can directly contribute to increasing glutamine stores under stressful conditions by serving as precursors for the formation of glutamine.
A combination of glutamine and BCAAs has been shown to dramatically improve nitrogen balance and reduce muscle breakdown in patients with burns and after major surgery. In addition, a relatively low-dose combination of 3 grams of BCAAs and 5 grams of glutamine has been shown to produce significantly greater gains in muscle mass and strength in athletes than whey protein alone. Anecdotal reports suggest that some athletes can make significantly greater gains when using higher doses of BCAAs and glutamine in conjunction with optimal nutrition and training. Although BCAAs and glutamine have many benefits on their own, the combination of these two supplements appears to significantly increase the potential benefits.
What is the correct dosage?
In order to maximize the numerous anabolic effects of BCAAs and glutamine, it is important that sufficiently high dosages are used. Although it has been shown that as little as 3 grams of BCAAs per day can provide benefits, studies using higher doses of BCAAs in the range of 20 grams per 50 kilograms of lean body weight show much more dramatic results. Even better results can be achieved during intense training phases or a strict diet with BCAA dosages of up to 0.45 grams per kilogram of lean body mass. The optimum dosage for this purpose can be easily calculated by subtracting the weight of the body fat from the body weight and multiplying the result by 0.45. So if you weigh 100 kilos and have a body fat percentage of 10%, then your fat-free body mass is 90 kilos, which, multiplied by 0.45, results in a quantity of approx. 40 grams of BCAAs per day.
The minimum dosage for glutamine is 0.1 grams per kilogram of lean body mass. However, significantly better results are achieved with dosages of between 0.2 and 0.45 grams of glutamine per kilogram of lean body mass. The same trainee with a body weight of 100 kg and a body fat percentage of 10% should therefore consume between 10 and 40 grams of glutamine per day, with the higher dosages making the most sense during intensive training phases in conjunction with a high calorie deficit and a reduced carbohydrate intake.
The right timing
Perhaps the biggest differences of opinion among experts in the field of BCAA or glutamine supplementation are regarding the correct timing of these nutrients. Depending on who you ask, you will get different answers. I think everyone agrees that the greatest physical stress on an athlete occurs during training sessions or sporting events. Since BCAA and/or glutamine supplementation provides its greatest benefits during these periods of peak stress, it makes sense that supplementation with these compounds should take place prior to training to ensure that high levels of BCAAs and glutamine are present in the body during exercise.
It is important to remember that dietary protein is broken down in the digestive tract into individual amino acids including BCAAs and glutamine. It is also important to remember that carbohydrates will help to conserve BCAA and glutamine stores in the body. If you eat well, provide your body with adequate protein at regular intervals and maintain a normal lifestyle, then there should be sufficient amounts of BCAAs and glutamine in your body for most of the day. However, when a sudden catabolic load is placed on the body during exercise, BCAA and glutamine stores are drawn upon as glycogen stores begin to be depleted.
This is the time when strategically increased BCAA and glutamine levels will have their greatest anabolic and anti-catabolic effect. For this reason, the first thing to do is to ensure high BCAA and glutamine levels during training by splitting the daily dosage of these two nutrients in half, taking the first half 30 minutes before training or at the start of the training session and the second half immediately after training. This way you will get the most bang for your buck. You should try this approach for two weeks and see if you notice a substantial difference in terms of recovery, delayed onset muscle soreness, fat loss, muscle growth and energy levels during training.
There will of course be additional benefits if you increase your daily BCAA and glutamine dosage and use these supplements at other times of the day. During a strict diet, where both calorie intake and carbohydrate intake are significantly reduced, supplementing with 2 to 5 grams of BCAAs and glutamine between meals will help maintain a positive nitrogen balance and protect existing muscle mass from breakdown. In addition, glutamine between meals can help reduce cravings for sweets and carbohydrates. Another point that should not go unmentioned is the effect on the release of growth hormone.
Both BCAAs and glutamine have been shown to independently increase growth hormone levels when using a dosage of just 3 grams. By using 3 to 5 grams of BCAAs and 3 to 5 grams of glutamine between meals and an additional 5 to 10 grams of glutamine before bed, athletes - and especially athletes over the age of 30 - can benefit from increased growth hormone levels. This can lead to a lower body fat percentage, increased energy and accelerated regeneration after training.