Sleep stack questions

[frozenpeon]

Hey guys, I have a few question about the sleep stack. I have been using the ZMA and glutamine just like in Juji's guide.

My first question is: What exactly is casein protein? Is it the same protein as in whey?

Also: Should I also buy some vitamin C? I already take a multivitamin in the morning.

Last question: What about flax oil and vitamin E? what are the benefits?

[shengoikee]

www.google.com

[compleks]

I'm feeling generous (bored).

My first question is: What exactly is casein protein? Is it the same protein as in whey?
Whey is a fast digesting source of protein. Casein on the other hand is absorbed slowly by the body. Casein can be found in many dairy products (cottage cheese being the obvious choice), but can also be bought as a supplement.
People have theorised that this slowly absorbed protein is beneficial before sleeping, since it will provide a steady release of amino acids (protein) during a time of fasting.

Also: Should I also buy some vitamin C? I already take a multivitamin in the morning.
Probably not worth the money, in my opinion. I'm sure your multi vitamin contains well over the RDI anyway. Eat plenty of fruit and vegetables and it shouldn't be a problem.

Last question: What about flax oil and vitamin E? what are the benefits?
Fat is good before bed because it will further slow digestion (assuming you subscribe to the above theory). Not to mention that healthy fats should be an important part of your diet regardless.
Flax seed oil is a good choice, but there are plenty of other options available.

[Rahf]

Filling in abit on Compleks' list: Glutamine is a placebo supplement, one of the biggest scams in the industry.

[Ernest]

I was going to ask about that, Rahf.

And now i'm going to ask you why! :smile:

Why?

[shengoikee]

Filling in abit on Compleks' list: Glutamine is a placebo supplement, one of the biggest scams in the industry.

who says?

this is completely unsubstantiated

[Steve]

All you need for exercise is bawls

[Rahf]

A choice of studies on the subject of Glutamine supplementation.

The addition of glutamine to a CHO + EAA beverage had no effect on post-exercise muscle glycogen resynthesis or muscle protein synthesis.

Appl Physiol Nutr Metab. 2006 Oct;31(5):518-29.

In fact, intracellular glutamine concentration may not be compromised when plasma levels are decreased postexercise. In addition, a number of recent intervention studies with glutamine feeding demonstrate that, although the plasma concentration of glutamine is kept constant during and after acute, strenuous exercise, glutamine supplementation does not abolish the postexercise decrease in in vitro cellular immunity, including low lymphocyte number, impaired lymphocyte proliferation, impaired natural killer and lymphokine-activated killer cell activity, as well as low production rate and concentration of salivary IgA.

J Appl Physiol. 2002 Sep;93(3):813-22.


BCAA ingestion does not appear to affect fatigue during prolonged exercise, there is little support from controlled studies to recommend glutamine ingestion for enhanced immune function, and although glutamine stimulates muscle glycogen synthesis, its addition to carbohydrate supplements provides no additional benefit over ingestion of carbohydrate alone.

Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):133-45.

It is concluded that ingestion of a glutamine/carbohydrate mixture does not increase the rate of glycogen resynthesis in muscle. Glycogen resynthesis rates were higher, although not statistically significant, after ingestion of the drink containing the wheat and whey protein hydrolysate compared to ingestion of the control and free glutamine drinks.

Int J Sports Med. 2000 Jan;21(1):25-30.

The purpose of this study was to determine if high-dose glutamine ingestion affected weightlifting performance...

These data indicate that the short-term ingestion of glutamine does not enhance weightlifting performance in resistance-trained men.

J Strength Cond Res. 2002 Feb;16(1):157-60.

We conclude that glutamine supplementation during resistance training has no significant effect on muscle performance, body composition or muscle protein degradation in young healthy adults.

Eur J Appl Physiol. 2001 Dec;86(2):142-9.

In conclusion, our results show that decreased plasma and muscle glutamine levels have no effect on whole-body protein turnover or muscle protein kinetics. Therefore, it is unlikely that, in vivo, the intracellular muscle concentration of glutamine is a major regulating factor in muscle protein kinetics.

Clin Sci (Lond). 1999 Jun;96(6):639-46.

We conclude that intravenous infusion of amino acids increases the fractional rate of mixed muscle protein synthesis, but addition of glutamine to the amino acid mixture does not further stimulate muscle protein synthesis rate in healthy young men and women.
Metabolism.

2000 Dec;49(12):1555-60.

The purpose was to determine if glutamine supplementation would prevent a loss of lean mass in athletes during a 12-day weight reduction program. It was hypothesized that supplementation would spare lean body mass. Subjects (n=18) exercised and dieted to create a 4186kJ· day-1 energy deficit and a 8372 kJ· day-1 energy deficit on days 1-5, days 6-12, respectively. The glutamine (GLN) group (n=9) ingested 0.35 g· kg-1 body mass of glutamine while a placebo was administered to the remaining subjects. Body mass (BM), lean body mass (LBM) and fat mass (FM), were measured at days 0, 6, and 12. GLN and placebo groups both lost significant amounts of BM, LBM and FM. There were no significant differences between groups. The findings indicate little benefit for retention of lean mass with supplementation of glutamine during a short-term weight reduction program.

Journal of Sports Science and Medicine (2003) 2, 163-168

The short version for the people who don't want to bother reading everything is that glutamine supplementation does not affect strength, body composition, muscle anabolism or muscle metabolism.

[Ernest]

A choice of studies on the subject of Glutamine supplementation.


Appl Physiol Nutr Metab. 2006 Oct;31(5):518-29.



J Appl Physiol. 2002 Sep;93(3):813-22.




Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):133-45.



Int J Sports Med. 2000 Jan;21(1):25-30.


J Strength Cond Res. 2002 Feb;16(1):157-60.


Eur J Appl Physiol. 2001 Dec;86(2):142-9.



Clin Sci (Lond). 1999 Jun;96(6):639-46.



2000 Dec;49(12):1555-60.



Journal of Sports Science and Medicine (2003) 2, 163-168

The short version for the people who don't want to bother reading everything is that glutamine supplementation does not affect strength, body composition, muscle anabolism or muscle metabolism.


I BELIEVE