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Here’s the deal on glutamine based on my research. As you will read from our article on L glutamine, it is the most abundant amino acid in the body. Amino acids form the proteins that are the building blocks for many of the body tissues – including muscle. Amino acids are also the building blocks of hemoglobin, enzymes, many hormones, and antibodies in the body. During intense exercise and other physical stress (such as surgery), blood and muscle levels of glutamine tend to fall.

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In theory, an intense workout that produces a lot of sweat could cause glutamine to fall below a critical point. When this happens, muscle mass may decrease, exercise recovery may be prolonged, and risk of illness may rise. Research shows, however, that regardless of glutamine supplementation, guys who perform regular, moderate to vigorous, physical activity have fewer colds than their coach potato buddies. In other words, guys who exercise regularly tend to have less colds regardless of the whole “glutamine debate.” It is a known fact, however, that when guys overtrain they can weaken their immune system and will tend to catch colds and the flu more easily. It is possible, and you could certainly argue, that this could be caused in part by low glutamine levels. The point is, we simply don’t know for sure if glutamine supplements really work.

Guys that take them regularly, swear by them. I personally take them as an insurance policy in case they really do work. There are no adverse side effects to taking glutamine supplements in the recommended doses so there seems to be very little risk, if any, to taking them. The only “side effect” is that you might be a little lighter in the wallet and you may be throwing your money away if research discovers they don’t do anything. Until then, it’s trial and error – person by person. Glutamine supplements may work for you and they may not. The only way you’ll know is by giving them a try. If you’re nervous about spending money on glutamine supplements, I recommend you get a copy of Will Brink’s eBook, Bodybuilding Revealed. Brink is a sports nutrition expert and in his book he covers over 25 different nutritional supplements – glutamine being one of them. He gives unbiased, objective reviews of each supplement and basically tells you which ones really work and which ones are nothing but hype. This book has become the “bible” among many bodybuilders and really anyone looking to build muscle. It was one of the first books I purchased and I refer to it all the time. You can get more information about the book at the Bodybuilding Revealed website.

If you’re not ready for glutamine supplements, there are natural food sources of glutamine. A small 3-ounce serving of meat has 3-4 grams of glutamine and it can also be found in milk, cheese, yogurt, peanuts, lentils, tofu, beans, and eggs. If you’re like me, however, and are willing to try anything that is safe and may give you an edge on building muscle, losing weight and staying healthy, then glutamine supplements may be right for you. Glutamine supplements are in powder or capsule form. The powder form is the preferred form because its more economical. Youd have to take so many capsules to equal what you would get with one small scoop of glutamine powder. When glutamine powder is mixed with protein or any liquid for that matter, its virtually tasteless and somewhat sweet. There are also two types of glutamine supplements glutamine peptides and L glutamine. Some prefer glutamine peptides over L glutamine because they are supposed to be more digestible and more bioavailable than L glutamine. Indeed, there is research that supports that theory. Interestingly enough, however, most of the studies showing the benefits of glutamine supplements used L glutamine – not glutamine peptides. Whichever type you decide to try, always stick with high quality brands. If you need help finding a good brand, see our short list of recommended glutamine supplements.

Other Glutamine Related Pages:

What is L Glutamine? Benefits of L Glutamine & L Glutamine Side Effects Glutamine Peptides vs. L Glutamine Glutamine Dosage Recommendations Recommended Glutamine Supplements

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]]> Of the three macronutrients, fats seem to cause the most confusion. The biggest challenge is convincing people that all fats are not created equal! Fats have a very bad reputation and everyone assumes that “fat is fat” and “all fat is bad for you.”  This is completely false. For instance, there are fats that actually help burn body fat!  ]]>

Fats fall into two basic categories – good fats and bad fats. You want the majority of the fats you consume to fall in the “good” category. So let’s say you’ve calculated that 15% of your daily calories should come from fats, you want the majority of that 15% to be good fats.  The obvious question is, what are the good fats?

The good fats are the unsaturated fats – polyunsaturated and monounsaturated fats. Take a look…

Unsaturated Fats These fats come mostly from plant sources and are liquid at room temperature. These are known as the essential fatty acids that are very important to optimal health.  These good fats provide a host of health benefits – including the ability to burn fat!  You want the majority of your fat intake to come mostly from these fats.

There are two kinds of unsaturated fats:

Polyunsaturated Fats: Omega 3 and Omega 6 are essential fatty acids that fall into this category.  Food sources of these fats include safflower, sesame and sunflower seeds, flax seed, hemp seed, corn and soybeans, many nuts and seeds, and their oils.

Monounsaturated Fats: Omega 9 is a “semi” essential fatty acid that falls into this category.  It is referred to as “semi essential” because the body can produce it by itself provided there is enough omega 3 and omega 6 present in the body. Food sources include avocados, olives and peanuts. Oil sources include canola, olive, almond, hazelnut, and peanut.

The bad fats are the saturated and hydrogenated fats.  Let’s take a look at these…

Saturated Fats Saturated fat is found mostly in foods from animals and some plants. It is the main dietary cause of high blood cholesterol. High blood cholesterol levels increase the risk of heart disease. You should limit your saturated fat intake to 7% of total calories (or less) each day. To achieve weight loss success, however, try to avoid saturated fats as much as possible.

Common sources of saturated fat:

Animals: beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. These foods also contain dietary cholesterol.

Plants: coconut oil, palm oil and palm kernel oil (often called tropical oils) and cocoa butter.

Hydrogenated or Trans Fats Fats may undergo a chemical process called hydrogenation during food processing. This is common in margarine and shortening. These fats also raise blood cholesterol. Use hydrogenated fats only if they contain no more than two grams of saturated fat per tablespoon. The saturated fat content of most margarines and spreads is printed on the package or Nutrition Facts label.

In clinical studies, these fats tend to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. These fats are formed when vegetable oils are processed into margarine or shortening through a process called hydrogenation. Hydrogenation makes the fat solid at room temperature. Foods highs in trans fatty acids include french fries, donuts, crackers and cookies. You should strive to keep these foods out of your diet completely – they are bad news!

Although we have been conditioned to believe that all fats are bad for us, that is simply not the whole story. By all means avoid saturated and hydrogenated fats, but don’t shy away from the unsaturated fats.  In fact we need these good fats for our bodies to function properly and for our very survival!

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Essential fatty acid supplements can significantly improve your health and should be a part of every guy’s daily diet. As I’ve mentioned before, there are only five nutritional supplements that I believe are necessary for optimal health and essential fatty acids are one of them.

Essential fatty acids are the “good fats” that are necessary for hundreds of bodily processes, and must be provided by your diet because the body can’t produce these fats on its own. They support the cardiovascular, reproductive, immune and nervous systems. And believe it or not, they also help burn more body fat. I can’t emphasize enough the importance of taking a daily essential fatty acid supplement.

If you’re new to the world of fats, it may seem odd that I’m recommending you get more fat in your diet by taking an essential fatty acid supplement. All fats aren’t created equal. There are good fats and there are bad fats. Omega 3 and Omega 6 are the essential fatty acids that are the good fats. There is a third semi-essential fatty acid called Omega 9. It’s considered semi-essential because the body can produce its own provided there is enough Omega 3 and Omega 6 present in the body. The bad fats are saturated fats and hydrogenated fats that you always hear about.

By taking daily essential fatty acid supplements, you will be providing your body the necessary good fats it needs to perform hundreds of bodily processes efficiently and effectively.

There are a variety of food sources that contain essential fatty acids, but oils have the richest sources. There are two primary oils that you should consider using on a daily basis as an essential fatty acid supplement – Udo’s Choice Oil Blend and Flora Flax Oil.

Udo’s Choice Oil Blend

Udo Erasmus, Ph.D., the world expert on oils in nutrition, introduced the importance of essential fatty acids starting in the mid-1980′s. Much of the information we know about the benefits of essential fatty acids are because of him. His groundbreaking book, Fats that Heal Fats that Kill, is the industry’s bible on fats. If you want to know everything there is to know on these fats, I highly recommend you pick up a copy of his book.

Nutritionists are now finding that imbalances of Omega 3 and Omega 6 in your diet can negate their healthful benefits! Most Americans obtain an excess of omega 6 in their diets at the expense of omega 3 fatty acids. There seems to be some debate on what is the perfect balance of these essential fatty acids. Some researchers and nutritionists suggest that the perfect ratio of Omega 3 to Omega 6 is 1:4 (one Omega 3 to four Omega 6).

Erasmus says that in his practice in working with people, the ratio that gives the best results consistently comes from oils blended to be richer in Omega 3 (but not too rich) than Omega 6. He suggests the optimal ratio is 2:1 in favor of Omega 3 (two Omega 3 to one Omega 6) so he developed his own oil blend – Udo’s Choice Oil Blend.

This is a very high quality oil blend made from organic and cold pressed oils. This is very important because you don’t want oils pressed from chemically grown seeds and you don’t want oils pressed at high temperatures as heat destroys the healthful benefits of the oils. Udo’s Choice Oil Blend is a certified organic blend of guaranteed GMO-free, unrefined edible oils from fresh flax, sesame and sunflower seeds, as well as oils from evening primrose, rice germ and oat germ. The seeds are pressed at a temperature of less than 120F (or 50C) and in the absence of light and oxygen (light and oxygen also destroys essential fatty acids).

Udo’s Choice Oil Blend is an essential fatty acid supplement made by Flora. It comes in oil or capsule form. I recommend the oil form because you’ll have to take several capsules a day to get the equivalent amount of essential fatty acids that you get in the oil. A serving of the oil blend is one tablespoon, and you get 10g of polyunsaturated fat (6.4g Omega 3 and 3.2g Omega 6) and 3g of monounsaturated fat (Omega 9). Udo’s Choice Oil Blend comes in 8.5, 17, and 32 ounce bottles (17, 34, and 64 servings respectively).

This essential fatty acid supplement is packaged in amber, glass bottles with a “consume before” date on the label. It should be refrigerated or kept in the freezer. Once opened, it is best consumed within 4-8 weeks. It will keep without spoiling or taste deterioration for over a year if frozen. The reason it needs to be refrigerated or kept in the freezer is because heat, light, and oxygen rapidly destroys these oils.

Udo’s Choice Oil Blend has a light nutty flavor and is easily mixed with health shakes, protein drinks, or added as a topping to salads and vegetables. Again, you do not want to heat the oil or use it for frying because heat destroys it.

You can find Udo’s Choice Oil Blend in any health store but you’ll get the best prices online. If you buy this essential fatty acid supplement at your local retail health store, you’ll pay between $20 – $27 for a 17 ounce bottle, or roughly $.59 – $79 per serving. You can get a 32 ounce bottle for only $24.98 at MuscleSurf.com – that’s only $.39 per serving!

*A note on ordering essential fatty acid supplement oils online: Although Udo’s Choice Oil Blend and Flora Flax Oil should be refrigerated, I have been assured from Flora, the maker of both oils, that if you order them online they will be fine during shipping without being refrigerated. They only need to be refrigerated after they are opened, but Flora recommends you store unopened bottles of both products in the refrigerator as well for optimal freshness. I keep the bottles I’m using in the refrigerator and all my unopened bottles in the freezer (these oils thaw very quickly when you move them to the refrigerator).

Flora Flax Oil

Flax seed and the oil pressed from it are the richest sources of Omega 3. Not only is flax oil rich in Omega 3, but it also contains Omega 6. Flora Flax Oil is made by the same makers of Udo’s Choice Oil Blend. Why is that important to know? Udo’s Choice Oil Blend has a reputation as being the highest quality essential fatty acid supplement you can find. The same company and the same sophisticated oil pressing plant used to make Udo’s Choice Oil Blend is the same company and plant behind Flora Flax Oil. For this reason, you can be assured that Flora Flax Oil has the same quality that Udo’s Choice Oil Blend has. Flora Flax Oil is pressed in a state-of-the-art low heat (cold pressed), light, and oxygen free environment for a super high-quality oil. It is then bottled in the same amber glass bottles used for Udo’s Choice Oil Blend to ensure maximum nutritional value and freshness. The biggest differences between Udo’s Choice Oil Blend and Flora Flax Oil is the essential fatty acid profile and the price. A serving of Flora Flax Oil is one tablespoon and has 10g of polyunsaturated fat (8g of Omega 3 and 2g of Omega 6) and 3g of monounsaturated fat (Omega 9). You’ll notice the ratio of Omega 3 to Omega 6 is 4:1 vs. 2:1 in Udo’s Choice Oil Blend. So is this good or bad? While there is debate among nutritionists as to what is the best ratio of Omega 3 to Omega 6, there is one thing they all agree on – most Americans get too much Omega 6 in their diet at the expense of Omega 3. Most Western diets range between 10 and 20 to 1 in favor of omega 6! Most of us need to increase our intake of Omega 3 and decrease our intake of Omega 6. Considering Udo’s Choice Oil Blend and Flora Flax Oil are essential fatty acid supplements with similar Omega 3 and Omega 6 ratios, and considering both can alter your diet in favor of Omega 3 fatty acids, either one will work to your benefit. The reason Udo’s Choice Oil Blend costs so much more is because it is a very sophisticated essential fatty acid supplement that contains more than flax oil. It has sunflower and sesame oils, medium chain triglycerides, rice germ/bran oil and oat germ/bran oils, evening primose oil, lechithin and tocotrienols. Each one of these ingredients has their own potential health benefits. For example, research shows that medium chain triglycerides may lead to an increased metabolic rate when replacing other dietary fats. What you have to decide is if you think the added ingredients are worth the extra dollars. I recommend you try them both to see which one works best for you. Flora Flax Oil has a fresh nutty taste and can be easily used in salad dressings, sauces, protein shakes, and in place of butter on bread and vegetables. It should be refrigerated or kept in the freezer. Opened bottles should be consumed within two months, while unopened bottles can remain fresh for up to a year in the freezer. This essential fatty acid supplement is easily destroyed by heat, light, and oxygen. That is why it needs to be refrigerated or frozen – and why you should not use it for frying. Flora Flax Oil comes in 8.5, 17, and 32 ounce bottles (17, 34, and 64 servings respectively). This essential fatty acid supplement can be found in any health store but again, you’ll get the best deals buying it online. It You can get a 32 ounce bottle of Flora Flax Oil for only $16.98 at MuscleSurf.com – that’s only $.26 per serving! 

Essential Fatty Acids – An overview of what they are and a list of their many health benefitsOmega 3 Fatty Acid – Why we need more in our diet, health benefits of, and natural food sourcesOmega 6 Fatty Acid – Why we need less in our diet, health benefits of, and natural food sourcesOmega 9 Fatty Acid – The health benefits of and natural food sources

Essential Fatty AcidsOmega 3 Fatty Acid (Alpha-Linolenic Acid, or LNA or ALA)Omega 6 Fatty Acid (Linoleic Acid, or LA)Omega 9 Fatty Acid (Oleic Acid)

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So what are essential fatty acids? These are the “good fats” that cannot be produced by the body so they must be supplied by the diet. Essential fatty acids are necessary for hundreds of bodily processes. They support the cardiovascular, reproductive, immune and nervous systems. They also help burn more body fat. That’s right – these fats can actually help you burn more fat! Ironic, isn’t it?  There are two types of essential fatty acids, Omega 3 and Omega 6.  There is third “semi” essential fatty acid, Omega 9.  It’s considered semi essential because the body can produce its own provided there is enough Omega 3 and Omega 6 present in the body.

You can get essential fatty acids from a variety of food sources but the sources that contain the most come from oils. Read my recommendations on the best essential fatty acid supplements to find out which oils have the most Omega 3 and Omega 6.

Udo Erasmus, Ph.D., the world expert on oils in nutrition, introduced the importance of these essential fatty acids starting in the mid-1980′s. Much of the information we know about the benefits of essential fatty acids are because of him. His groundbreaking book, Fats that Heal Fats that Kill, is the industry’s bible on fats. Udo highlights the following health functions of getting the proper amounts of essential fatty acids:

Improves Energy Production & Mental Stamina Athletes can exercise longer before reaching exhaustion, recover more quickly from fatigue, can exercise more often without over-training, heal quicker from injuries, build muscle faster and have less joint pain. Energy improvement is also seen in non-athletes and older people.

Weight Management Essential fatty acids help reduce fat production in the body. They also increase fat burning and heat production in the body, and shift the body from burning glucose to burning fats. Saturated, monounsaturated, and trans- fatty acids do not help to manage weight. Sugar triggers increased fat production in the body. Starch can also lead to overweight.

Improves Brain Function Benefits include elevated mood, lifted depression, increased calmness, better handling of stress, less hyperactivity, better focus, better mental processing, faster learning, increased intelligence, better concentration, and improved motor coordination. Among the mentally ill, EFAs can decrease hallucinations in schizophrenics, elevate mood, lift depression, improve symptoms in bipolar and obsessive-compulsive disorder, and improve brain function in Alzheimer’s disease and autism.

Skin, Hair, and Nails Essential fatty acids are required for healthy skin and hair, and are required for normal nail growth. They moisturize skin and prevent dryness.

Cardiovascular Disease Essential fatty acids can decrease most cardiovascular disease risk factors including high triglycerides (blood fats, trigliceridos), blood pressure, platelet stickiness, fibrinogen, and lipoprotein(a). They also keep the inside of our arteries smooth and keep the heart beat regular.

Improves Response to Stress People report feeling calmer, getting stressed less easily, dealing with stressful situations more calmly, and losing their temper less often.

Improves Hormone Functions Hormone levels may decrease, yet the effects of hormones remain normal. Essential fatty acids thereby ease the work load of glands.

Autoimmune Conditions Essential fatty acids dampen the over-response of the immune system in autoimmune conditions.

Reproduction Essential fatty acids are required for sperm formation, the female cycle, and pregnancy.

Organs Essential fatty acids are required for liver and kidney function.

Diabetes Essential fatty acids are required for insulin function.

Improves Bone Mineral Retention Inhibits the development of osteoporosis.

Improves Sleep in Some People

Reduces Symptoms of Allergies

Speeds the Healing of Injuries

Reduces Inflammation

Lowers Cancer Risk

Improves Digestion

Omega 3 Fatty Acid – Why we need more in our diet, health benefits of, and natural food sourcesOmega 6 Fatty Acid – Why we need less in our diet, health benefits of, and natural food sourcesOmega 9 Fatty Acid – The health benefits of and natural food sourcesEssential Fatty Acid Supplements – A review of the two best essential fatty acid supplements you should be taking

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Eicosanoids are a family of powerful, short-lived hormone-like compounds produced in the body from essential fatty acids. They are responsible for many of the benefits of essential fatty acids. Some eicosanoids, however, are potentially harmful if excessive amounts build up in the body. Arachidonic Acid (AA), is an eicosanoid derived from omega 6 fatty acid that can be potentially harmful if excessive amounts build up in the body.

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Prostaglandins are the good eicosanoids that are derived from both omega 6 and omega 3. Prostaglandins regulate cellular activity on a moment to moment basis. They regulate heart rate, blood pressure, blood clotting, fertility, conception, inflammatory responses, insulin sensitivity, immune responses, anabolic/catabolic process and hundreds of other functions known and yet unknown.

There are three series of prostaglandins. The series 1 versions, called prostaglandin E1, or PGE1, have many beneficial effects for athletes. They appear to have anabolic effects, promote thermogenesis, increase sodium and water clearance by the kidneys and prevent blood clots. PGE1 is an eicosanoid derived from gamma linolenic acid (GLA) – a non-essential fatty acid produced from Omega 6. Series 2 prostaglandins, or PGE2, is derived from arachidonic acid (AA) – a non-essential fatty acid also produced from Omega 6. These have the opposite effects of the series 1 prostaglandinds, as they seem to trigger the release of energy substrates by breaking down structural protein, causing salt and water retention and promoting the clotting of blood. These properties come into play when the body suffers a wound or injury – without these eicosanoids, you would bleed to death from the slightest of cuts. However, in excess, these eicosanoids may be harmful. Many diseases are directly linked to excessive inflammation and blood clotting; examples include rheumatoid arthritis and some forms of stroke and heart attack. High levels of eicosanoids derived from AA in the body have also been linked to other diseases including diabetic nerve damage, high blood pressure, allergies, skin inflammations and cancer. Both series 1 and series 2 prostaglandins are eicosanoids derived from the same precursor, linoleic acid (omega-6 essential fatty acid), while series 3 prostaglandins, or PGE3, are derived from linolenic acid (omega-3 essentail fatty acid). The series 3 prostaglandins are important not for their actions but, rather, for their ability to decrease the rate at which series 2 prostaglandins are formed. Series 1 prostaglandins promote performance. Series 2 prostaglandins disrupt performance and series 3 prostaglandins block the formation of series 2 prostaglandins. Since most of our diets are rich in omega 6 and deficient in omega 3, an unhealthy balance is created. The body must maintain a delicate balance between these three prostaglandins. The body must produce enough beneficial eicosanoids such as PGE1 and PGE3, otherwise the strong pro-inflammatory, blood-vesel-constricting and blood-clotting effects of PGE2 will overwhelm the system. It is for this reason you want to maintain the proper balance of Omega 3 and Omega 6 essential fatty acids in your diet.

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