Incidentally, the glutamine is probably not all THAT necessary. You'd be much better off with creatine.
I'm lactose intolerant, and the one time I tried whey protein I had problems, so I never tried it again. Only recently I came to know that the good brands filter out all the lactose. Last week I bought Optimum 100% and it's been great.
Before that my post workout meals were terrible. No sugar or protein supplement. I just had a big 60-20-20 meal full of low GI carbs. Which is normally good, but exactly the wrong thing after a workout.
So you see, anything is a big improvement.
And I'm definitely not taking creatine. No long term safety studies seem to have been done. But more importantly, I still have years of muscle growth before I start maxing out and need fancy supplements.
Longer-term studies on creatine seem to show that it's fine. I mean, hell, it's just an amino acid. If you consume TOO much (widely believed to be much in excess of a regular 5g/day) you may see creatine turn into creatinine, which may cause problems with urination. Eh.
That said, "fancy" supplements -- mehh! If you've been reading my journal you know that I'm training for a world record and I still don't mess with foppy supplements. Hell, I only just started using glutamine and that's because it was on sale and if I purchased $10 more I had a $5 coupon.
Yes, I know. Since I'm nowhere close to any world records (except perhaps "thinnest person to leg press a 1000 pounds" :-), I think even creatine is too hard-core for me. I actually did try it once, and promptly got abdominal cramps the next day. I guess if you follow the proper procedure you'll be fine, but really, I'm still trying to get through Nutrition 101 and not make obvious blunders.
Hey there Pat Robertson, you may want to check your range of motion on that leg press. :) It's been my experience that about 85% of people (including myself when I started) who leg press don't go anywhere near a decent knee angle. It's easy to do quarters or other partials on the leg press and put up big numbers, but MUCH harder if you do the exercise properly -- that is, through a full ROM. Just sayin'.
WRT the creatine, seriously, it's just an amino acid. You get a sizeable dose when you eat a steak or a fish. If regular creatine upset your stomach, you may want to try a micronized version; the smaller particles have less chance of causing gastrointestinal agitation.
Also, who needs college nutrition courses when you have secondhand bookstores and the Internet? Everything I know I've learned from cheapo used textbooks and sites like PubMed, with encouragement and pointers from gymrats
"Hey there Pat Robertson, you may want to check your range of motion on that leg press."
Yeah, I know about the Pat Robertson thing, but I've consistently maintained a 90-degree angle at the lowest point right from the beginning.
But in any case, I take your point. I care far more about the lunge and squat than about the leg press, which I don't even do regularly anymore, except once in while to see how much I can do.
"WRT the creatine, seriously, it's just an amino acid. You get a sizeable dose when you eat a steak or a fish. If regular creatine upset your stomach, you may want to try a micronized version; the smaller particles have less chance of causing gastrointestinal agitation."
Ok. I'll give it another try sometime.
"Also, who needs college nutrition courses when you have secondhand bookstores and the Internet?"
I was using Nutrition 101 metaphorically :) But thanks very much for the gymrats pointer.
Just to clarify, my leg press 1RM isn't actually 1000 lbs, I just meant I have a shot at it in the near future. Last time I checked I did an 8-rep set at 700lbs.
Post a video, please. Note that a leg press is a sled device, and not a lever.
Also, the record for leg press is 1,335 pounds (set by a Florida linebacker, I believe, whose eye-capillaries burst under the strain).
A full-ROM leg press is easier than a full-ROM squat, but it's MUCH MUCH MUCH more difficult than most people think. I would honestly put money on the fact that you're not getting a full ROM. Hell, I think I can *maybe* do a proper full-ROM 700# leg press four or five times. Maybe. This is not to say that I'm a metric against which all strength should be measured, but I'm just putting it out as a means of comparison.
I didn't say full range of motion, just 90 degrees. Pretty much like this
. Or maybe a couple of inches better than that. I'll try to get a video.
In any case, that number is not important to me; my weight training goal is mass gain, and I'm not doing very well at it.
Well, glutamine/creatine will not help you gain mass. To do that you just need to eat more, and for muscle you'll need to lift hard.
That said, I always stall out around 100-102kg. I just can't seem to eat enough to get any heavier, and I get sick of shoveling food in my face. Oh well.
oh, dear. I can't get rid of bellyfat via ab crunches and cardio?
Cardio is good. Ab crunches aren't very useful, however. Google for "spot reduction myth." (example
.) Squats and weighted exercises in general are vastly more effective at burning calories, if you want something more than cardio.
Your body tends to put on fat in a certain order and then burn it off in a certain order. For many people, your face is the first place you lose weight. It doesn't matter which muscles are used to expend the energy -- the fat is still drawn from your face whether you do Ab crunches or run. I think the reason some people think abdominal exercises can burn abdominal fat is that they tend to look better when their belly firms up and they attribute it to weight loss instead of toning.
I'm not sure I agree with the last sentence. The misconception is more likely to be the result of all those shady fitness companies constantly advertising their ab machines and whatnot in our faces, and deliberately trying to get us to believe that we can lose fat in this way.
that cocktail sounds very complicated... is there a "simple form" in which it is commercially available? in india?
Not that complicated.
The glutamine is not that important, as normalcyispasse
observed, so ignore it.
The rationale is that there is a 30-45 minute window after a workout which is the best time for your body to repair work on your muscle cells. If you feed them properly.
Whey protein isolate is the fastest digesting protein. That's why you need it. It is available in sport shops in India. I've seen it. You probably won't find it in a regular grocery, but it doesn't matter because you can buy a large can and use it for 6 months.
Dextrose has the common name glucose (dextrose = L-glucose). Also commonly available. You need it because it is the simplest sugar which the blood uses directly. The sugar is needed for two reasons: to transport the protein to the cells, and to give the cells instant calories for anabolism. Dextrose is not that critical I guess, any other sugar, say orange juice, should do.