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I'm getting back to the gym after not working out this summer and I'm getting tired quickly during my workout and really sore the next day. Do you have anything to help me get back into my routine?
So the summer is over, and now you’ve gotten back into the gym after some sun and fun with the kids. This is a very common question that we receive in the stores. After a long summer break from resistance training, your body has to go through an adjustment period of recruiting muscles that have been “dormant” for most of the summer. This adjustment period tends to cause muscle fatigue and soreness….just like you are describing. There are many supplement ideas that can help ease you back into your normal routine. Everyone has probably heard of the importance of protein for muscle recovery, but I would like to focus on one that you might not have heard of. Glutamine is a non-essential amino acid that makes up over half of skeletal muscle. In fact, it’s the most abundant matter in skeletal muscle aside from water. So how can supplementing with Glutamine help you through this “soreness” phase and get you back to feeling your normal gym-self? Let’s dig a little deeper into why you are feeling this way and how Glutamine can help.During moderate to intense training, your muscles recruit and use Glutamine to maintain energy levels. When Glutamine is depleted and not replenished quickly, lactic acid builds up into the tissue and can cause the muscle to fatigue and get sore. Our bodies manufacture Glutamine, but not fast enough or in quantities (specific for muscle recruitment) to prevent this from happening. So if we can supplement with additional Glutamine, we not only provide more “muscle fuel” during training, we replenish those depleted Glutamine stores after training. This allows the muscle to recover faster and act as a buffer for lactic acid buildup that cause soreness. Another recovery benefit of Glutamine is its ability to promote the production of human growth hormone. Growth hormone levels peak while we are asleep, which is the most beneficial time for our bodies to recover. So by supplementing with Glutamine, we maximize our bodies “self-healing” properties by elevating hGH levels.
Glutamine comes in capsule and powder forms. I recommend powdered Glutamine because it’s easier to dose in the quantities that will provide the benefits I described above. I recommend taking between 10 to 15 grams per day, split in 3 doses. Those doses would be best taken first thing in the morning, after your workout, and right before bed. We carry several brands of Glutamine in the stores, here’s one of our top sellers:
AllMax Nutrition Glutamine 400gram
Hope this information helps answer your question and gets you back to feeling great in the gym. If you have any other questions, feel free to email us from the web or visit any of our 4 locations in the Charlotte area. Take care.
What is a natural supplement way to burn fat rather than taking these fat burners that just make me all jittery?
You can stack CLA and L-Carnitine together to give you the perfect combination of fat burning power.
CLA- has been shown to increase levels of lean muscle mass while decreasing body fat. More muscle instantly means less fat. CLA also interferes with a substance in the body called lipoprotien lipase that helps store fat in your body. Keeping you from storing extra. It also allows your body to use any stored fat as a main energy source. Best way to take it is 1,000mg/1g at each meal. Equalling 3,000mg/3 g daily.
L-Carnitine- is an Amino Acid that is already produced in very small amounts within our bodies. The primary function it has in the body is to regulate fat oxidation, or fat burning. It helps transport fat cells to the mitochondria which is where the fat is essentially burned off. Supplementing with 1,000mg/1g - 2,000mg/2g daily, split up between morning and evening, has been shown to increase the amount of fat you burn during aerobic(cardio) and anaerobic(strength training) activities. It has also been shown to help mobilize fat deposits that have build up in tissue of overweight and obese individuals.
Can you help me pick out a protein shake?
This is a question we receive numerous times each day. The first thing you need to decide is when you plan on drinking the shake. If you are going to drink it in between meals, you most likely need a meal replacement powder. Meal replacement powders generally have between 200-400 calories. They can be used as on easy way to increase your meal frequency. Look for products that use a combination of whey proteins and casein. This will insure a steady stream of amino acids for a period of 2-3 hours. If you only plan on drinking the shake before and/or after your workouts, you simply need a good whey protein. If you are lactose intolerant you will need what is known as a whey isolate. Whey isolates are the purest form of whey protein and have no lactose. If your goal is to gain weight, you will need to look for a weight gainer. Weight gainers usually have at least 500 calories and are also high in protein. It's important to remember protein alone doesn't help you gain weight. You must consume more calories than you burn off to gain weight.
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