So lets dive right in a find out about this great supplement.

Glutamine is an important amino acid with many functions in the body.

It is a building block of protein and critical part of the immune system.

What’s more, glutamine has a special role in intestinal health.

Your body naturally produces this amino acid, and it is also found in many foods.

Yet, you may be unsure if you need extra glutamine from supplements for optimal health.

This article explains why glutamine is important and discusses the benefits and safety of glutamine supplements.

Glutamine Powder

What Is Glutamine?

Glutamine is an amino acid. Amino acids are molecules that play many roles in the body.

Their main purpose is to serve as building blocks for proteins.

Proteins are crucial to the organs. They also serve other functions, such as transporting substances in the blood and fighting off harmful viruses and bacteria (1).

Like many other amino acids, it exists in two different forms: L-glutamine and D-glutamine.

They are almost identical but have a slightly different molecular arrangement (2).

The form found in foods and supplements is L-glutamine. Some supplements list it as L-glutamine, but others simply use the broader term glutamine.

While L-glutamine is used to make proteins and perform other functions, D-glutamine appears to be relatively unimportant in living organisms (3, 4).

L-glutamine can be produced naturally in your body. In fact, it is the most abundant amino acid in the blood and other body fluids (5, 6).

However, there are times when the glutamine needs of your body are greater than its ability to produce it (7).

Therefore, it’s considered a conditionally essential amino acid, meaning that it must be obtained from the diet under certain conditions, such as injury or illness (8).

Also, glutamine is an important molecule for the immune system and intestinal health (9).

SUMMARY

Glutamine is an important amino acid. L-glutamine is the form found in foods, supplements and the human body. It is part of the proteins in your body and involved in immune function and intestinal health.

It Is Found in Many Foods
Glutamine is naturally found in a variety of foods. It has been estimated that a typical diet contains 3 to 6 grams per day, but this can vary based on your specific diet (10).

The largest amounts of this amino acid are found in animal products due to their high protein contents.

However, there are some plant-based foods that have a greater percentage of it in their protein.

One study used advanced lab techniques to determine how much L-glutamine is found in various foods (11).

The following are the percentages of protein made up of L-glutamine in each food:

Eggs: 4.4% (0.6 g per 100 g of eggs)
Beef: 4.8% (1.2 g per 100 g of beef)
Skim milk: 8.1% (0.3 g per 100 g of milk)
Tofu: 9.1% (0.6 g per 100 g of tofu)
White rice: 11.1% (0.3 g per 100 g of rice)
Corn: 16.2% (0.4 g per 100 g of corn)

Although some plant sources, such as white rice and corn, have a large percent of protein made up of glutamine, these foods have fairly low protein contents overall (11, 12, 13).

Thus, meat and other animal products are the simplest ways to get high amounts of it.

Unfortunately, the exact glutamine content of many specific foods has not been studied.

However, because glutamine is a necessary part of proteins, virtually any food containing protein will contain some amounts of it.

Focusing on getting enough protein in your overall diet is an easy way to potentially increase the amount of glutamine you are consuming.

SUMMARY
Almost any food containing protein will contain some glutamine, but specific foods vary in how much they contain. Animal foods are good sources due to their protein content. Getting enough protein in your diet can ensure you are getting enough.

It Is Important for the Immune System
One of the most important functions of glutamine is its role in the immune system.

It is a critical fuel source for immune cells, including white blood cells and certain intestinal cells (14).

However, its blood levels can decrease due to major injuries, burns or surgeries (15, 16).

If the body’s need for glutamine is greater than its ability to produce it, it may break down protein stores, such as muscle, to release more of this amino acid (17, 18).

Additionally, the function of the immune system can be compromised when insufficient amounts of it are available (17, 19).

For these reasons, high-protein diets, high-glutamine diets or glutamine supplements are often prescribed after major injuries like burns (17).

Studies have also reported that glutamine supplements may improve health, decrease infections and lead to shorter hospital stays after surgery (20, 21).

What’s more, they have been shown to improve survival and reduce medical costs in critically ill patients (22, 23).

Other studies have shown that they may also improve immune function in animals infected with bacteria or viruses (19, 24).

However, there is not strong support for benefits in healthy adults, and the needs of these individuals may be met through the diet and the body’s natural production (25).

SUMMARY

Glutamine plays an important role in immune function. However, during illness or injury, the body may not be able to produce enough. Glutamine supplements may help improve immune function and preserve protein stores in the body.
It Plays a Role in Intestinal Health
Glutamine’s immune system benefits are related to its role in intestinal health.

In the human body, the intestines are considered the largest portion of the immune system.

This is because of the many intestinal cells with immune functions, as well as the trillions of bacteria that live in your intestines and impact your immune health (26).

Glutamine is an important energy source for intestinal cells and immune cells (9, 14).

It also helps maintain the barrier between the inside of your intestines and the rest of your body, thereby protecting against a leaky gut (6, 27).

This prevents harmful bacteria or toxins from moving from your intestines to the rest of your body (28).

Additionally, it is important for the normal growth and maintenance of the cells in the intestine (6, 27).

Due to the major role of the intestines in the immune system, glutamine may benefit your overall immune health by supporting the intestinal cells (19, 26).

SUMMARY
Your intestines are a major part of your immune system. Glutamine is an energy source for intestinal and immune cells. It also helps maintain the barrier between the intestines and the rest of your body and aids with proper growth of intestinal cells.

Effects on Muscle Gain and Exercise Performance
Due to its role as a building block of protein, some researchers have tested whether taking glutamine as a supplement improves muscle gain or exercise performance.

In one study, 31 people took either glutamine or a placebo during six weeks of weight training (29).

By the end of the study, both groups showed improved muscle mass and strength. However, there were no differences between the two groups.

Additional studies have also shown that it has no effects on muscle mass or performance (30, 31).

However, some research has reported that glutamine supplements may decrease muscle soreness and improve recovery after intense exercise (32).

In fact, one study found that glutamine or glutamine plus carbohydrates can help reduce a blood marker of fatigue during two hours of running (33).

It has also been used to try to boost the immune function of athletes, but results vary (34, 35, 36).

Other research has found that it did not improve the recovery of carbohydrate stores (glycogen) in muscle when added to carbohydrates and certain amino acids (37).

In the end, there is no evidence that these supplements provide benefits for muscle gain or strength. There is some limited support for other effects, but more research is needed.

It’s also important to note that many athletes have high protein intakes in their regular diets, meaning they may be consuming large amounts of glutamine even without supplements (38).

But all of this is just advise. You can do whatever the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_barbie.NY

References:

https://www.bodybuilding.com/fun/glutamine.htm

https://draxe.com/l-glutamine-benefits-side-effects-dosage/

The post Glutamine?! What is it??!!! appeared first on .

To help you get back to your roots, let’s look at the top old-school bodybuilding exercises Parker says every woman should be doing. I did these on leg day and omgawwwddd am I feeling it!

1. T-BAR ROWS
“The T-bar row is an absolutely classic move that is always great to include for the back,”. “There are so many variations of rows, and I would say this is potentially one of the harder ones, which might be why I like it so much.”

T-bar rows are more than a back movement, of course. Your arms, core, and rear shoulders will also get in on the action, particularly once you get a little weight on the bar. And one nice thing about the T-bar is that while it allows you to work with a barbell, the diagonal angle makes it slightly more lower-back friendly than, say, a fully bent-over barbell row. “Not only do you have the weight of the bar to lift, but you have whatever weight you add,” says Parker.

If your back training is currently limited to bent-over single-arm rows, she suggests you swap this one in for a change. One nice thing about it is that it can be done both as a double-arm movement or one arm at a time. Parker does both variations.

“Even with one end of the bar anchored on the ground, proper form is still crucial here,” says Parker. “And you don’t need to go super heavy. For women, starting out with lighter weights and higher reps still helps with building that V-taper of the back, which can also help your waist look smaller.”

2. HIGH-REP SQUATS
Few moves in the gym burn like high-rep squats, but if you are serious about building a killer lower body, you need to bite the bullet and bust these out.

“Who doesn’t love squats?” exclaims Parker. “Squats work both the legs and glutes for that awesome shape we all want. And they definitely don’t have to fit into that ‘3 sets of 10-15’ formula.”

Of course, performing squats early in a workout is a great way to build strength and muscle, but Parker likes them just as much as a finisher on leg day. When she does them this way, she uses a small box or stepstool to ensure she goes down low enough, since it’s at that bottom segment of the move that the glutes really get targeted. She then turns up the reps like crazy.

“Because it’s such a complete leg exercise, I do 4 or 5 sets of 20,” she says. “Trust me, you’ll have a great booty pump after you’re done!”

When doing high-rep squats, she recommends paying special attention to your breathing. Create intra-abdominal pressure by holding your breath; this will help you find the strength to keep those reps going. But don’t hold your breath the entire set! Breath shallow but strong, and just keep going.

3. CABLE PULL-OVERS

“Cable pull-overs or pull-downs are awesome for the whole upper body and back,” says Parker. “I like to superset 20 straight-arm pull-downs, which hit the back nicely, with 20 bent-arm triceps push-downs for a complete upper-body workout.”

When it comes to these classic lat and triceps moves, the mind-muscle connection is key. Too many people load up the bar and let momentum take over. Before they know it, they’re swinging the bar up and down, and who knows what muscles they’re working? Instead, Parker says light, slow, and steady should be the name of your game as you perform this exercise, constantly focusing on squeezing the lat muscles to guide the movement pattern.

Not quite sure if you’re hitting the right muscles? Try having someone film you doing this move, and compare it to Annie’s footage. It can be hard to know for sure how you look when doing these two exercises. Video footage can be a great help.

4. POSING AND FLEXING

Most noncompetitors don’t consider posing and flexing to be part of a workout. They’d probably feel silly! But in the old days of bodybuilding, it was a crucial part of many muscle-building regimens. And if you think it’s only for competitors, think again! It can help you really hammer home that mind-muscle connection, especially when your muscles are fatigued toward the end of a workout, and help you maintain proper form and maximize your results.

“Of course if you’re a competitor, posing after your workout should definitely be considered part of your workout,” says Parker. “How you present your body on stage is just as important as your body itself.” You worked so hard to build your physique. The last thing you want is to lose a contest because you didn’t devote enough time to showcasing those muscles properly.

Even if you aren’t competing, you can still benefit from a little extra flexing post-session. Don’t be ashamed! “Even if you’re not a competitor, don’t be afraid to flex those muscles at the end of your workout, while they’re pumped. It’s a great way to give them one last blast of intensity. Plus, you worked hard for them!” show them off!!
Will it feel weird at first? Maybe. But it gets easier every time. And just remind yourself that the process is more important then the product. So make 2017 your year in whatever you do.

But all of this is just advise.

You can do whatever the fu**k you wanna do!

Let’s grow into the Strongest version of ourselves in 2017,

Crystal aka Barbell Barbie. NY

References:
http://www.bodybuilding.com/fun/4-old-school-bodybuilding-exercises-every-woman-needs.html

http://www.muscleandfitness.com/workouts/athletes-and-celebrities/10-old-school-exercises

The post 4 Old-School Bodybuilding Exercises Every Woman Needs appeared first on .

By preparing yourself mentally as well as physically, you will give yourself an advantage when it comes to smashing your goals! There is

Here are some tips that will help you get set up for a workout.

#1 Set goals

Goal setting is crucial to motivation. If you have a goal set in your sights, you will also find it easy to stay accountable and stick to your nutrition.

✓ Consider getting a journal that you can record your sessions and progress in.

✓ Every few weeks evaluate your goals; when you reach your current short term goals, create new ones so that you can continue to work towards your long term goals.

#2 Have a plan

It’s important to have a plan in place that you can follow so that you get the most out of your time training. By not having a plan it will be very difficult to both track your progress and also adapt your training to it.

Mentally Motivate Yourself To Exercise

It is also difficult to make changes when necessary if you have not got a record of what you had been doing.

✓ If you follow a plan that you have prepared ahead, it is much easier to stay on track and motivated as you know what you need to do, even if you don’t feel like doing it!

#3 “Book in” workout time

By making your session’s part of your daily routine, you won’t have to mentally battle with yourself half as much to make your training sessions.

✓ It doesn’t take long to create a habit, and once it’s created you will find yourself much more motivated to train.

✓ Think of your gym session as you would a work meeting and make it your business to be there.

#4 Visualize the results you want to achieve

Visualization is a powerful tool, and while you may feel silly initially at the idea of it, visualization yourself reaching your goals is one of the strongest ways to motivate yourself mentally that is possible.

Mentally Motivate Yourself To Exercise

✓ Imagine yourself winning that trophy or fitting into that bikini you always wanted to wear and think about how good it will feel when you reach your goals. Suddenly, that gym session won’t seem like such a hardship after all!

#5 Focus on the benefits you will gain

There are way too many benefits to exercise to list them all here, but by thinking into just how much you have to gain from your training session, you will be even more inclined to put in that extra bit of effort even if you are not in the mood.

✓ Remember your goals and why you are exercising, but also think into the additional benefits it has to offer such as staying healthy and giving you more energy to complete your everyday tasks!

#6 Be aware of the negatives of not working out

Just like there are many positives to working out, there are many negatives to not exercising. By using negative reinforcement, you can really strengthen your motivation for training.

Mentally Motivate Yourself To Exercise

By mentally reinforcing the negative aspects of skipping the gym – for example, a lack of self-esteem or energy slumps – this you may want to train even harder to avoid these outcomes as you will be reminded that exercise is the best health insurance money can’t buy.

#7 Reward your consistency and dedication

Living a fit lifestyle comes with its own set of challenges. You will not always feel like going training, and there will be times where you have to make a change to your schedule to fit a session in.

This may involve getting up earlier in the mornings or training at a time that does not suit you.

✓ By being consistent with your training and nutrition you should recognize this as an achievement and something to be proud of!

Take Home Message

Staying motivated is key to your success at the gym. By preparing yourself mentally before training you will be in the right frame of mind to focus on your workout and get the most out of your time training.

Nothing worth achieving ever comes easy, it takes a lot of the hard work, sweat, blood and tears and starts in your head, not just your body! LOL!

So stand strong and remember “Greatness is within us all.” SO GET UP, GO OUT AND GET YOURS!

Your friend and Coach,

Crystal a.k.a Barbell Barbie. NY

References:

http://www.fitnessjunky.com.au/blog/winter-workout-motivation-stay-fit-all-year-round/

http://www.stack.com/a/workout-motivation-tips-for-more-productive-training-sessions-in-the-new-year

The post 7 WAYS TO STAY MOTIVATED YEAR ROUND appeared first on .