Training & Performance



post workout shake
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What Are 5 Of The Best Things To Have In Your Post-Workout Shake?

Recovery after your workout is key to strengthening your muscles and repairing damage. Our experts at Human Performance Hub have put together this blog to explain the essential supplements and vitamins you should drink in your post-workout shake to help your body after an intense workout. So, what are the best things to have in your post-workout shake? 

We’d recommend vitamins and supplements that help to restore your muscles, such as essential amino acids, vitamin C and collagen. Another key ingredient for your workout shake is carbohydrates to top up your depleted glycogen stores and help with upcoming training sessions. 

Read on to discover the essentials you should drink in your post-workout shake. 

What Essentials Should I Have In My Post-Workout Shake?

There are some key essentials that you should be adding to every post-workout shake:

1. Essential Amino Acids

Essential amino acids (EAAs) are the building blocks of muscle protein, and including them in your post-workout shake can help increase your muscle protein synthesis. This creates a positive protein balance, allowing your muscles to recover from the damage and grow. 

At Human Performance Hub, we have an amino acid complex that also contains optimal doses of the Branched-Chain amino acid leucine, considered the most anabolic amino acid (promoting growth and metabolic activity), which is particularly applicable for athletes and individuals looking to build lean muscle mass.

2. Carbohydrates

An intense workout session will destroy your glycogen stores and blood glucose levels. During a strenuous workout session, your muscle contractions will use up your muscle’s glycogen stores and cause a drop in your blood glucose levels as your GLUT-4 receptors move more glucose into your cells to compensate. 

Quick carbohydrates after a workout can replenish both your glucose and glycogen. This is vital if you are pushing heavy weights, as your muscles are burning carbohydrates for quick energy. We supply ATP Lab Penta carb carbohydrate supplements & electrolytes for your post-workout shake at Human Performance Hub to help restore your glycogen stores and benefit your future training sessions. 

3. Magnesium Bisglycinate

During an intense training session, we deplete magnesium by up to 20%, therefore it is important to replenish this mineral which is key to so many processes in the body. Magnesium is essential for muscles to contract and relax and can improve exercise performance overall. 

Our magnesium bisglycinate is perfect if you are looking to improve your sleep and if you are looking to recover between workouts. This is because it brings the nervous system to a more relaxed state, which is important for sleep and after a workout when you have been more alert. 

4. Taurine

Taurine is an essential amino acid, and research has shown that taurine can increase muscle recovery after a workout and reduce soreness. It has also been shown to improve recovery time between workouts, which is essential if you regularly train. Taurine has also been linked to an increase in testosterone which we’ve written about in our blog “Does Taurine Give You Testosterone?”.

Our taurine supplement from Human Performance Hub is ideal for adding to your post-workout shake to support your muscles and speed up your recovery process. 

5. Collagen

Taking collagen in your post-workout shake can help increase the three amino acids (glycine, proline, and hydroxyproline) that help protect your muscles from damage. Collagen is vital to your recovery, providing your joints, bones, and muscles with the proper support they need to repair after a workout.

Adding our collagen complex powder to your post-workout smoothie or shake will support your joint and bone health, which is vital after an intense workout. 

Why Should You Have A Post-Workout Shake? 

Building and repairing your muscles after a workout is important, and a post-workout shake does just that. While there isn’t any evidence to suggest that having a post-workout shake makes any difference to your muscle size or strength, it can help you form a routine and give you the right amount of protein required for a healthy diet. 

Should You Have A Post-Workout Shake After Every Workout?

If you forget your protein shake post-workout, it shouldn’t matter, as studies show that you can take your protein shake whenever you get your daily protein intake. As the daily protein intake is 0.75g per kilo of body weight (around 45g for women and 55g for men), a protein shake is an ideal way to increase your protein intake throughout the day. 

Can I Have My Workout Shake Before My Workout?

Yes, you can absolutely have your workout shake before you work out! This can give you some essential vitamins and minerals before you work out, giving your muscles added energy and strength. If you have enough time to digest your shake before your workout, make sure you make it easily digestible and help yourself hit your daily protein target. 

Essential Supplements From Human Performance Hub

Human Performance Hub offers high-quality vitamins and supplements that are ideal to add to your protein shake to benefit your health. Whether you’re looking to repair your muscles or improve performance, our supplements are the ideal solution. 

Take a look at our range of vitamins and supplements today, or get in contact with us for tailored advice.

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Why Do Bodybuilders Take Berberine?

Berberine is a key supplement to take when exercising. It has numerous health benefits and has been used as a form of Traditional Chinese & Indian Medicine for centuries. In this article, we are looking at why you should be taking berberine and how it can support your workout.  

 

So, why do bodybuilders take berberine? Bodybuilders take berberine to decrease their body fat levels by improving their metabolism. Berberine increases energy levels into their cells to promote muscle gain. Berberine also helps to improve blood glucose levels, cholesterol levels and lower blood pressure. 

 

Read on to learn more about how berberine can help you with Human Performance Hub. 

 

How Does Berberine Help Bodybuilders?

Berberine has many health benefits. Research into berberine has shown that alkaloid prevents fat accumulation in the intestine by downregulating the genes. This lowers cholesterol absorption and helps to promote weight loss. 

 

Berberine may help benefit in the recovery from intense workouts. Berberine has antioxidant and anti-inflammatory properties, helping to combat oxidative stress markers. This combats the damage associated with intense bodybuilding workouts. . 

Studies have shown that berberine improves energy levels. This is because berberine activates brown fat thermogenesis and limits weight gain, rather than building white fat. Energy levels are increased as the body’s energy expenditure is improved. 

Does Berberine Affect Testosterone?

Previous studies suggested that testosterone levels in men decreased from taking berberine. However, more recent research has shown that berberine may increase testosterone levels in men, suggesting sex-specific effects. Trials have found that berberine does lower the testosterone levels in women that have polycystic ovaries. 

Bodybuilders take testosterone to increase their muscle mass and improve their athletic performance. By taking berberine, male testosterone levels increased and this promotes the growth of muscle mass. 

Does Berberine Affect Muscle Gain?

Berberine increases the uptake of glucose into cells, acting very similar to insulin. This is beneficial for muscle building, as it boosts energy production. Berberine can elevate energy storage levels and halt the breakdown of cells, both essential processes to building muscle mass. 

Does Berberine Speed Up Metabolism?

Yes, berberine is shown to speed up metabolism. Berberine helps boost mitochondrial biogenesis in your muscle mass and help you to burn more energy, even while you are resting.  

Does Berberine Affect Exercise?

While there is limited evidence to show that berberine impacts exercise, it does assist with the results. Berberine heightens insulin regulation and glucose transportation which benefit muscle building and prevents fat gain. If you are looking for more information on how berberine affects exercise, check out our resource on ‘Does Berberine Affect Exercise?’.

Fun fact: Berberine has been used in Indian Ayurvedic medicine for around 5000 years.

Should You Take Berberine Before or After a Workout?

It doesn’t matter if you take berberine before or after exercise. However, it’s important to note however that it has a half-life of around 5 hours. 

It’s important to recognise that berberine shouldn’t be taken on an empty stomach as there is a risk of it causing hypoglycemia. It is best to take it with a meal, with most choosing to take one serving in the morning and the second serving with their evening meal. This accounts for the 5 hour half-life and gives you the best use of the supplement. 

What Does Berberine Do to the Brain?

Berberine has been found to possess many positive neuroprotective effects. Research has shown that berberine improves the survival, development and function of neurons. Berberine can help protect the brain from toxins and aid with memory retention. 

 

Studies have also found that berberine can act as an antioxidant and support the brain against oxidative stress. This prevents conditions such as cancer, diabetes and heart disease. Berberine also may improve the symptoms of depression. 

Berberine Supplements at Human Performance Hub

Find high-grade berberine supplements at Human Performance Hub. Choose between Berberine Complex Vegetarian Capsules

Human Performance Hub Berberine Complex

or Gluco Support Capsules, which contain Cinnamon Extract, Banaba Extract and Ginseng.

Our own Human Performance Hub GI Microbial supplement helps to diversify the gut biome and maximise digestive health.

Alternatively, if you’re unsure about what supplements to take to achieve your goals, contact us today for tailored advice.

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How Much Omega 3 Should an Athlete Take?

Athletes are always looking for ways to improve their performance, whether than be in the gym, on the field, or in their diet. Omega 3 has wide ranging benefits, particularly for athletes, but how much do they need to take to see noticeable results?

 

So, how much Omega 3 should an athlete take? To improve performance, athletes need to take more than the recommended daily intake of Omega 3 (1.1g-1.6g). This could be up to around 3.5g but can be adjusted for varying effects. 

 

Read on to learn more about how much Omega 3 an athlete should consume, as well as how it benefits their performance, and foods rich in Omega 3. 

 

How Much Omega 3 Should an Athlete Take for Sports Performance?

It is recommended that athletes consume a minimum of 1-2g of Omega 3 per day to see noticeable improvement. However, various studies have found that different doses may have different benefits. For example:

 

Dose Benefit
3.5g over 4 weeks ( in women) Improved complex reaction time and efficiency.

This supports the theory that Omega 3 may be beneficial for athletes to improve perceptual motor activity. Likewise, it may improve decision making,
1.75g of EPA (Eicosapentaenoic acid) and 1.05g DHA (Docosahexaenoic acid) per day for 3 weeks  Rise in acute-phase proteins occurring after exercise. This dosage may also reduce post-exercise immunosuppression.
3g (with a minimum of 2g EPA and 1g DHA) Improves physical performance and enhances recovery in athletes.

 

Do Athletes Need More Omega 3?

Athletes put their bodies through a lot each and every day, even if they’re serious about rest and recovery. However, essential fatty acids (EFAs) like Omega 3 can help to reduce inflammation and aid in recovery. It may also help to prevent injury. 

 

The average person should consume around 1.1g-1.6g of Omega 3 per day. A number of the studies above recommend that athletes consume more than this to reap the benefits. 

 

Omega 3 and Athletic Performance – How it Works & Benefits

Omega 3 has proven positive health benefits on, among other things, triglycerides, cholesterol values, brain function and the immune system. Other benefits include: 

Strength

Studies show that Omega 3 may boost muscle protein synthesis. This increases muscle mass and strength. Likewise, Omega 3, particularly EPA, improves protein metabolism.

 

Further to this, Omega 3 can contribute to an athlete’s calorie intake. An athlete needs to consume a higher load of calories to replace those that are burned off during training. Omega 3-rich foods or supplements are ideal for this as they are more nutrient-dense than carbohydrates or protein, yet contain a high amount of calories to offset the deficit.

On the other side of this, research also suggests that Omega 3 may prevent the loss of muscle mass. This is particularly beneficial for those that may have suffered an injury or take a short break from training but want to maintain their muscle mass.

Endurance

Some evidence suggests that Omega 3 improves endurance. Omega 3 acts as a vasodilator, increasing oxygen flow during exercise, thus improving endurance. Likewise, other studies suggest that Omega 3 may reduce fatigue.

Recovery

Omega 3 naturally contains anti-inflammatory properties which aid in muscle recovery and help to prevent injury. Consuming a higher amount of Omega 3 (as athletes are recommended to) helps to improve the integrity of cells and cellular function which helps to reduce muscle damage and soreness.

Additionally, Omega 3 is thought to improve sleep – an essential component for performance and recovery. 

Learn more about the benefits of Omega 3 and other fish oils in our recent blog.

 

Omega 3-Rich Foods

If you’re an athlete, you’re likely to be on-board with Omega 3 by now. But, what foods are rich in Omega 3? You probably already know about fish like salmon and sardine, but you can also get Omega 3 on a plant-based diet from nuts, seeds and some oils.

 

  • Fish such as anchovies, salmon, sardines, mackerel and herring
  • Oysters
  • Seeds such as chia seeds, flaxseeds and hemp seeds
  • Nuts such as walnuts
  • Soybeans
  • Vegetables such as Brussels sprouts

 

Can You Supplement Omega 3 for Sports Performance?

Omega 3 can easily be supplemented. Cod Liver Oil is a great place to start and is commonly recommended by Doctors, Nutritionists and other healthcare professionals alike. 

If you want to take things further, Human Performance Hub stocks a range of Omega 3 supplements to help improve your performance. 

At Human Performance Hub, we only sell premium Omega 3 supplements rich in Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) – essential fatty acids. 

EPA is beneficial for supporting a  healthy brain, balanced emotions, skin health, maintaining normal  cholesterol levels and modulating the inflammatory response. Meanwhile, DHA supports proper brain  development and function, visual acuity, maintenance of normal  triglyceride levels and blood pressure, eye development and healthy pregnancies in women.

Additionally, our supplements contain Omega 3 in the triglyceride (TG) – the same way they naturally occur in fish – rather than ethyl ester (EE) form which is typical of mass-produced, mass-marketed Omega 3 supplements. They are less expensive to produce, but also less beneficial than TG Omega 3 and are harder for the body to digest. 

Finally, our Omega 3 supplements include mixed tocopherols, which protect these fragile oils from oxidation and  rancidity. They also ensure purity and to maximise the  removal of metals, pesticides, PCBs, and other contaminants

Omega 3 Ultra Softgel Capsules

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Each 2-softgel capsule serving contains 400 mg of DHA and 600 mg EPA. This is an ideal choice for athletes that require a more aggressive application of Omega 3. 

ATP Lab Omega 3 Triglyceride Fish Oil

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Contains a high concentration of Omega 3 (2088 mg EPA and 1044 mg DHA) which is particularly beneficial after periods of intense training and to help resolve associated aches and pains. 

Do Omega 3 Supplements Go Off?

Omega 3 supplements can go rancid and oxidise. This means that the fatty acids in Omega 3 react with the oxygen in the atmosphere. This process takes place through the action of Free Radicals which attack the fatty acids and changes them at a structural-molecular level.

When this process takes place, you might notice that your Omega 3 supplements start to have a rancid fish smell. This tends to be more prevalent in liquid supplements. 

Unfortunately, once Omega 3 supplements start to oxidise, research suggests that this oxidation may interfere with their intended benefits (i.e. they will become less useful for athletic performance). 

Final Thoughts

Omega 3 is beneficial for everyone; it is highly recommended that people consume a minimum of 1.1g-1.6g of Omega 3 per day. However, for athletes seeking to improve performance, they need to consume more Omega 3 per day – potentially up to 3.5g per day. 

This is thought to provide benefits such as strength, endurance and recovery, alongside improved reaction times, better decision making, and prevention of loss of muscle mass. 

Take a look at the range of Omega 3 and fish oil supplements at Human Performance Hub today.

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Is Glycine Good For Building Muscle?

Whilst glycine is the simplest amino acid found in our body, it is also one of the most crucial because it synthesises proteins. To put it simply, we are unable to live without it. Although it is found in many of the foods we eat, more often than not, we still do not get as much as we need. In this blog, Human Performance Hub explores whether glycine is good for building muscle and why athletes use glycine as a supplement. 

So, is glycine good for building muscle? Yes. Glycine is fantastic for building muscle because it synthesises proteins and plays a vital role in the creation of creatine and collagen. Both of these lead to an increase in growth hormone release which ultimately builds muscle.  

Keep reading to find out more about how glycine builds muscle and why athletes use glycine to improve physical performance. 

 

Does Glycine Build Muscle? 

Yes. Glycine is a huge contributor to muscle growth because it plays a vital part in the creation of creatine and collagen, both of which provide strength for your muscles. Studies show that a high dose of glycine intake can cause an increase in growth hormone release. This post-workout boost can help stimulate protein synthesis, build muscle and promote faster recovery. 

As a non-essential amino acid produced by the body, glycine synthesises proteins and plays a crucial role in the creation of: 

Creatine 

Glycine is one of three amino acids that your body uses to make a compound called creatine. Creatine provides your muscles with energy to perform quick, short bursts of activity, such as weightlifting and sprinting. On top of this, when creatine is combined with resistance training, studies show that it increases muscle size, strength and power. Bodybuilders use creatine supplementation to gain both muscle strength and mass. 

Collagen 

Collagen is a structural protein containing high amounts of glycine. In fact, every third to fourth amino acid in collagen is glycine. As the most abundant protein found in your body, collagen provides strength for your muscles, skin, cartilage, blood, bones and ligaments.

Supplementing with collagen has even been shown to benefit skin health, relieve joint pain and prevent bone loss. As a result, it is crucial that you get enough glycine to support your body’s production of collagen. 

Why Do Athletes Use Glycine? 

Athletes can gain a competitive edge by supplementing with glycine in the following ways: 

Performance 

Glycine has been proven to help with muscle gain. Experiments show that taking a single bolus with a high dose (22.5 grams) of glycine causes a 60% surge in growth hormone release from the pituitary gland in under five minutes. This rapid growth hormone boost post-workout helps build muscle and promote recovery whilst stimulating protein synthesis. Even smaller doses of four, eight and twelve grams will increase serum levels of growth hormones. 

When it comes to anaerobic performance, glycine has not been studied much. However, a supplemental form of glycine known as glycine-propionyl-L-carnitine has been shown to enhance peak power production and reduce lactate build during repeated, high-intensity sprints when taken 90 minutes pre-workout. 

Recovery 

Glycine and green tea have been proven to be effective in recovery after injury. The combination may even get you back on the track or field sooner than you had planned. Interestingly, a study was conducted using mice with achilles tendinitis. The mice who were given a glycine and green tea cocktail had greater tissue recovery, more collagen synthesis and lower inflammation. 

Therefore, it is clear that the combination of these two supplements produce a faster and more salient remodelling process after injury. 

More Benefits Of Glycine

Here is a list of some of the many other benefits of taking glycine supplements:

  • Improves sleep
  • Boosts metabolism
  • Improves heart health
  • Brain food
  • Lowers inflammation 

To read more about these benefits, take a look at our blog on The Top 7 Benefits Of Glycine Powder. 

How Much Glycine Should I Take To Build Muscle? 

While technically “non-essential,” the amounts of glycine we synthesise, plus dietary glycine, may fall short of the amount we need for optimal metabolic function. For all of the necessary metabolic functions to occur, we need 15 grams of glycine, however we only produce around 2.5 grams per day. This leaves another 12 grams of glycine intake needed to function at our best. Studies indicate that other sources, like dietary glycine do not meet this need. 

This is where our glycine powder at Human Performance Hub comes in. We recommend that you consume 3 grams (approximately 1/2 teaspoon) with water or any other beverage per day or as directed by your health care practitioner. 

 

How Do I Take Glycine? 

Glycine is readily available as a dietary supplement in capsule or powder form. If you do not like taking pills, the powder form dissolves easily in water and has a sweet taste. 

Fun fact – the name glycine is derived from the Greek word for ‘sweet’ (glykys) because of its sweet taste. 

Since glycine is so sweet tasting, it is easy to incorporate into your diet by adding it to:

  • Coffee and tea
  • Soups 
  • Oatmeal
  • Protein shakes
  • Yogurt 
  • Pudding

Is It Safe To Take Glycine?

As with any supplements, glycine is safe to consume in appropriate amounts. Studies have used up to 90 grams of glycine per day over several weeks without serious side effects. For comparison, the standard dose used in studies is about 3-5 grams per day.  

How Much Glycine Should You Take Per Day?

Start with 1 scoop of glycine powder mixed with water and taken after your evening meal. This dosage can then be increased to a maximum of 30g if you do not see any benefit from a single scoop, remember to monitor the effects and response you get from taking the supplement. 

Always talk to a qualified practitioner if you need further specific advice for your health. 

Glycine Powder at Human Performance Hub

Now that you know how glycine builds muscle, take a look at our extensive range of Glycine Powder supplements at Human Performance Hub. 

Whether you’re looking to improve your physical performance by building and strengthening your muscles or you’re simply looking to improve your sleep, we have something for everyone’s needs. 

Take a look at our range online today, or get in touch with us for tailored advice.

Human Performance Hub Glycine Powder

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Human Performance Hub Berberine Complex
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Does Berberine Affect Exercise?

Berberine has a number of health benefits. In fact, it’s been used in traditional Chinese medicine for hundreds of years. But, one of the lesser known uses of berberine is for exercise and performance. In this article, we look at how berberine impacts exercise, in particular how it can help to build muscle and support fat loss.

So, does berberine affect exercise? Berberine doesn’t directly affect exercise but may have an impact on results. For example, berberine helps to increase energy, encourage fat loss and energy storage in the muscles, and helps to reduce muscle damage associated with intense workouts. This is beneficial for those looking to build muscle.

Read on to learn more about the relationship between berberine and exercise with Human Performance Hub. 

Does Taking Berberine Impact Exercise?

There’s limited evidence to suggest that berberine directly impacts exercise. It may, however, impact results. Research into the effects of berberine on metabolism, glucose intake and recovery suggests that it increases energy levels. It may also encourage both fat loss and energy storage in the muscles, making it an ideal supplement for bodybuilders.

 

Studies found that berberine downregulates genes that are responsible for cholesterol absorption into the intestines, preventing fat accumulations (1, 2). It also activates brown fat thermogenesis which can improve energy levels whilst limiting weight gain.

 

Additionally, berberine may benefit recovery from exercise in that it possesses antioxidant and anti-inflammatory properties. Further to this, berberine may reduce oxidative stress markers, combatting the damage associated with intense workouts.

Does Berberine Affect Muscle Gain?

Berberine has a similar action to insulin, improving glucose uptake into cells. For those looking to build muscle, this boosts energy production, helps to prevent cell breakdown and increases energy storage, all of which are central to building muscle mass.

Does Berberine Affect Testosterone?

Previously, research suggested that berberine could lower testosterone levels in men. However, more recent studies found that berberine does not lower testosterone in men. Although, trials found that berberine does lower testosterone in women that have polycystic ovary syndrome. 

Studies are inconsistent on this matter, with some researchers suggesting that the discrepancies between men and women may simply be down to dosage, or has some unknown relation to polycystic ovary syndrome.

Does Berberine Speed Up Metabolism?

Yes, berberine is thought to speed up metabolism and reduce blood glucose. This limits the amount of glucose and lipids that get stored in the body, therefore assisting weight/fat loss.

Should You Take Berberine Before or After a Workout?

It doesn’t matter too much whether you take berberine pre-workout or post-workout, but note that it has a half-life of around 5 hours. The main thing to consider when taking berberine is that it shouldn’t be consumed on an empty stomach as it risks hypoglycemia. As such, it’s best to take it with a meal – most choose to take one serving with breakfast, and a second serving with their evening meal. This also accounts for the 5- hour half-life, allowing you to make the most of the supplement.

How Much Berberine Should I Take

How much berberine you take depends on your goals. But, if you’re looking to build muscle mass, most bodybuilders take around 1-1.5g of berberine per day, divided into 2-3 servings.

Health Benefits of Taking Berberine

Aside from fat loss and metabolic benefits, berberine has a number of other health benefits, including:

Heart Health

Research suggests that berberine may be beneficial in a number of heart health concerns, including heart disease – the number one cause of death worldwide.

According to a review of 16 studies, berberine may:

  • Lower total cholesterol
  • Lower LDL (bad) cholesterol
  • Lower blood triglycerides
  • Increase HDL (good) cholesterol

 

Further to this, diabetes, high blood sugar levels, and obesity are also major risk factors for heart disease, all of which seem to be improved with berberine.

Other health benefits of berberine include:

  • May help to improve symptoms of depression
  • Shown to have potent antioxidant and anti-inflammatory properties (1, 2, 3)
  • Reduces the growth of harmful microorganisms, including bacteria, viruses, and fungi (1, 2, 3)
  • May reduce fat build-up in the liver

Top Quality Berberine at Human Performance Hub

Find top quality berberine supplements at Human Performance Hub. Choose between Berberine Complex Vegetarian Capsules, or Gluco Support Capsules which contain berberine, cinnamon extract, banaba extract and ginseng.

Alternatively, if you’re unsure what you need to achieve your goals, contact us today for tailored advice.

Human Performance Hub Berberine Complex

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FAQs

What is Berberine?

Berberine is a bioactive compound found in several different plants. Technically an alkaloid, it has a yellow colour and is also often used as a dye. This supplement has a long history of use in traditional Chinese medicine and is today most commonly used for managing diabetes, cholesterol and high blood pressure. 

 

What are the Side Effects of Berberine?

The potential side effects of taking berberine include:

  • Diarrhoea
  • Constipation
  • Excessive gas
  • Upset stomach
  • Hypoglycaemia

 

Who Should Not Take Berberine?

Adults that take other medication, such as insulin, liver, clotting and pressure medication should consult a doctor before proceeding. Infants, children and breastfeeding or pregnant women should avoid taking the supplement altogether.

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5 L-Glutamine Benefits for Your Gut, Brain, Muscles and More

  1. If you think L-glutamine is only for athletes, think again. Indeed, L-glutamine powder and supplements have long been promoted in the fitness industry because they help to build healthy and lean bodies. Yet, L-glutamine is possibly one of the most vital but underrated supplements for everyone. This powerful amino acid provides many essential health benefits for gut and brain health, immune function, and more. 

    So, what are the benefits of L-glutamine? L-glutamine powders and supplements offer a number of health benefits for everyone, not just athletes. These include, but are not limited to:

    • Promotes a healthy gut
    • Boosts the immune system
    • Stabilises blood sugar
    • Reduces the symptoms of stress
    • Boosts muscle recovery

    Top 5 Benefits of L-Glutamine

    L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. Your body requires a lot of L-glutamine, therefore, supplementing with L-glutamine powder is an excellent way to ensure that your body gets enough to provide the following benefits. 

    1. L-glutamine Promotes a Healthy Gut  

    Hippocrates declared over 2000 years ago that “all disease begins in the gut”. Today we know even more about the gut-health connection and how your gut impacts your health in many ways. 

    L-glutamine is the primary fuel source for the intestinal mucosa, making it a fantastic supplement to support the intestinal lining’s health and integrity. It also helps to seal and maintain the gut lining. Decreasing intestinal permeability helps heal leaky gut, a condition that can cause autoimmune diseases and other serious health issues.

    Because L-glutamine supports gastrointestinal health, it’s also known to relieve excess bloating and could help you banish that post-cheat day bloat! 

    L-glutamine is crucial for a healthy gut; it’s my top go-to supplement for any gut repair protocol. I recommend the HPH GI Regenerate Powder as an all-around supplement to support and improve your gut health.

    2. L-glutamine Boosts the Immune System

    L-glutamine plays a vital role in gut health. It also directly benefits the immune system since about 60 to 80% of the immune system lives in the gut. 

    Intense training sessions, illness and general lack of wellbeing places the body under a great deal of stress that naturally suppresses the immune system. However, supplementing with L-glutamine powder provides the body’s immune system with an immediate fuel source to keep functioning optimally.

    3. L-glutamine Helps to Stabilise Blood Sugar 

    When you experience a craving for carbohydrates, your brain usually wants sugar or glucose. L-glutamine works as a healthy alternative to sugar as it fuels similar brain receptors.

    L-glutamine helps suppress insulin levels and stabilise blood glucose benefits, which benefits people with diabetes and those with sugar and carb cravings. Lowering cravings for sugar and processed carbs, and by extension, eating less of them helps control blood sugars and inflammation that would slow down your recovery.

    So if you find yourself reaching for a late-night cookie when you know you shouldn’t, consider taking L-glutamine instead, and the sugar craving will soon pass. 

    Tip:

    Here’s my favourite for sugar cravings: Mix 1 heaped tablespoon of L-glutamine powder with 50 ml of heavy organic cream or coconut cream. Drink or spoon it as a dessert, mixing in a handful of fresh raspberries or blueberries – delicious!

    4. L-glutamine Helps Reduce Symptoms of Stress

    In part, L-glutamine is used by the brain to build and balance the neurotransmitter GABA. There is growing evidence that L-glutamine and GABA play a significant role in mood and anxiety disorders. 

    Over time, chronic stress can cause serious health problems. For example, chronic stress can suppress your immune system leaving you vulnerable to infections and other illnesses and inhibiting your body’s ability to repair itself and absorb vital nutrients. However, L-glutamine is known as the “calming amino acid” for its effectiveness in reducing stress-related anxiety symptoms.

    Increasing L-glutamine levels may also reduce symptoms of stress-related IBS. When the body is stressed, it releases the hormone cortisol, which can lower L-glutamine levels stored in the muscle tissue. 

    5. L-glutamine Boosts Muscle Recovery

    Your body needs lots of protein and amino acids to help your muscles recover after a workout. L-glutamine is the perfect post-workout supplement as it boosts muscle recovery by increasing protein intake to build muscle, up-regulate the immune system, and improve the gut to help lean out and build muscle. 

    Heavy workout sessions can deplete your glutamine levels and, due to the stress placed on your body after working out, your muscles and tendons need significant amounts of glutamine. Supplementing with L-glutamine post-workout hydrates your muscles and triggers a boost in growth hormone. More growth hormone helps your body synthesise protein to build muscle, reduce recovery time, and mobilise fat from storage to make it available for energy. 

    Supplementing with just 80g of L-glutamine throughout the day provides a protein intake equivalent to 400g of meat!

    How Much L-Glutamine to Take Per Day

    If you’re new to L-glutamine, I recommend starting with a 10g serving in the evening between your evening meal and going to bed. This should be taken with Magnesium Bisglycinate. After a while, you can then increase your intake with another 10g in the morning, mixed with lime, salt and water. Eventually, you should be able to increase your intake to 8 X 10g servings of L-glutamine per day.

    Takeaway 

    L-glutamine powder may traditionally be used to burn fat and build muscle, but evidence shows that there are far wider benefits. This amino acid promotes gut and brain health, boosts immunity and athletic performance, and improves your overall health.

    You may also want to consider L-glutamine powder if you have symptoms like anxiety, sugar or alcohol cravings, a poor immune system, low muscle mass, poor wound healing, or slow recovery after workouts. 

    Human Performance Hub recommends these pharmaceutical-grade L-glutamine powders:

    BUY L-GLUTAMINE

    FAQs

    What is L-Glutamine?

    L-glutamine is the most abundant amino acid found in muscle tissue and a significant building block of protein. The musculoskeletal system is made up of around 60% glutamine, therefore, it won’t surprise you to learn that your body needs a lot of it.

    Your body naturally produces L-glutamine. You can also get L-glutamine from your diet in animal and plant protein foods like beef, chicken, fish, eggs, and beans.

    However, many people don’t consume enough in their diet to reap the benefits. In fact, inadequate L-glutamine levels in your body can have harmful effects on your health. Some recent studies have associated glutamine depletion with increased mortality on the extreme side. For this reason, critically ill patients are often given a glutamine supplement. 

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Training – The Lower and Upper Body Split

“The rule is: the basics are the basics, and you can not beat the basics!”

Charles Poliquin 5th March 1961 – 26th September 2018

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The ‘Full Body’ Training Split

“There is never an absolute answer to everything, except of course that you have to do your squats”

Mark Rippetoe -an American strength training coach and author.

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