Glutamine is a building block of protein called an amino acid. In fact, small amounts of this amino acid are found in protein supplements. This makes the two supplements safe to combine as a bedtime supplement stack, but only when consuming them in moderation and under your doctor’s recommended dosage. According to Paul Cribb, Ph.D., CSCS, combining protein and glutamine increases protein synthesis in the body, which is the process necessary to build muscle. Check with your physician before trying either supplement.
PROTEIN
There are several types of protein supplements on the market, including whey, soy, egg and hemp. However, the best choice for a bedtime protein shake is casein, according to Jim Stoppani, Ph.D. of "Muscle and Fitness" magazine. He states that casein protein is absorbed much more slowly than most other proteins, providing up to seven hours of elevated amino acid levels in your bloodstream. This helps to prevent muscle breakdown and promotes muscle recovery and development.
GLUTAMINE
Glutamine is produced by your body and in most cases, glutamine supplements aren’t necessary. However, physical activity, such as lifting weights or prolonged aerobic exercise, may deplete stored glutamine in the body. This amino acid is necessary for cell growth, protein synthesis and immune system function. According to Stoppani, glutamine taken before you go to bed may help to boost the release of growth hormone, or GH. GH plays a major role in muscle development, and your body releases this hormone primarily while you sleep.
AMOUNT
According to Stoppani, most weightlifters can benefit by consuming 40 g of casein protein along with 5 g to 10 g of glutamine about 30 minutes before bedtime. However, the optimal dosages for you may vary depending upon your weight, age and fitness goals. Consult your doctor to get a more precise recommendation based on these factors.
CONSIDERATIONS
If you don’t exercise regularly, you probably don’t need to take supplements. Physically active people need more protein in their diets compared to sedentary people, but consuming more protein than your body can handle could lead to increased strain on your kidneys or increased body fat. Glutamine supplements shouldn’t be used by anyone suffering from kidney disease, Reye's syndrome or liver disease, according to the University of Maryland Medical Center. The UMMC also states you shouldn’t mix glutamine with hot beverages because it destroys the amino acid. Consult your doctor to determine if these supplements are right for you.
Posted from my blog with SteemPress : https://haigsite.000webhostapp.com/can-i-mix-protein-glutamine-together-before-bed/