T- Nations Get Shredded Diet

The Get Shredded Diet
by Dr John Berardi, CSCS

A Warning

First things first; the dietary strategy outlined below is extreme.

In fact, the dietary strategy outlined below is so extreme that you'll likely have to alter many of your lifestyle habits — even those independent of exercise, nutrition, and supplementation — just to tough through it. It's that hard. It's that extreme.

However, in the case of the dietary strategy discussed below, extreme isn't synonymous with dangerous. In fact, if applied strategically and infrequently, this strategy might even improve your health. And that's why I use it myself — once every 2 years for about 6-12 weeks — to improve my health while getting pretty scary-lean.

I'll say that again — I use it ONCE every 104 weeks for ONLY 6-12 weeks — and I use it in between long periods of healthy eating, sound training, and smart supplementation.

Those of you who follow my writing know that my baseline nutrition approach is best known for being moderate, smart, and sound. And that's why 92-98 out of 104 weeks are marked by moderation and good dietary decision making. But that's not what this article is about. No, this article is about presenting an extreme dietary strategy designed to make body fat disappear into thin air in the shortest amount of time.

To give you an idea of just how fast we're talking — you should expect body fat decreases of about 0.5%-1% per week when following the Get Shredded Diet. No kidding. And with this rate of progress, you'll actually be seeing physical changes every few days.

The Get Shredded Diet Isn't For Everyone

Now, I can't emphasize this point enough - this strategy isn't for everyone.

In fact, if you're closer to 20% body fat than you are to 10%, this strategy isn't for you at all. Instead, just like Dave Tate (below), and many clients before him, if you're starting out close to 20% fat (or more), you need to pick up a copy of my Precision Nutrition kit and start there. Precision Nutrition will give you the foundation you absolutely need if you want to walk around with a respectable level of body fat year-round.

Dave Tate Before - 18-20% bodyfat

This physique was accomplished with lots of hard, heavy lifting, but really poor food choices

Dave Tate After - 8-10% bodyfat

This physique was accomplished with lots of hard and heavy training and very smart food choices (no extreme dieting here). If you want to learn the system that Dave used to make this transformation, check out Precision Nutrition.

However, once you've figured out how to slowly and sanely whittle your fat percentage down to the "fairly lean" range (12% or less for men and 19% or less for women) and you've learned the habits that help you stay that way, that's when something like the Get Shredded Diet can be a powerful weapon in your fat loss arsenal.

Simply put, if you're starting out fairly lean, you follow the Get Shredded DietGet Shredded Diet will make your body fat appear as if it's disappearing before your very eyes. strictly, you have no underlying clinical problems, and you begin from a good foundation of eating, supplementing, and training properly, The

The Strategy

Below you'll find the Get Shredded Diet. I'll lay out the full plan — the calories, the macronutrient breakdowns, the meal breakdowns, the example menu, the re-feed days, the supplements, and more. Heck, I'll even talk about why on earth one might want to get down to 3 or 6% body fat — even if they're not a physique competitor. (You might be surprised.) So get out your pens and pencils and start taking notes.

The Calories:

The goal of the Get Shredded Diet is to help you drop 0.5% -1% body fat per week for between 6 and 12 weeks (the duration depends on how much fat you have to lose and how long you want to endure the plan). With this goal in mind, you know you're gonna have to cut calories. And you're gonna have to cut them hard.

So here's your new calorie formula:

Body weight in lbs x 10kcal

Now, does it have to be exactly bodyweight x 10 every day? Not necessarily.

Your calorie intake will likely fluctuate unless you eat the same exact things every day. So, if it fluctuates naturally, don't worry if you're at bodyweight x 9 one day and bodyweight x 11 another day. You can likely get away with that 10% spread. However, just make sure you stick within this range of calories — and don't try to justify taking in more!

For you mathematically challenged, here's a handy little table that outlines how many calories you should be aiming for.

Bodyweight*	Calorie Intake
100 lbs	1000kcal (900-1100)
150 lbs	1500kcal (1350-1650)
200 lbs	2000kcal (1800-2200)
250 lbs	2500kcal (2250-2750)
300 lbs	3000kcal (2700-3300)

*Of course, if you're in between these weights, do your own calcs, they're pretty simple. It's just body weight x 10.

At this point — a couple of important notes on calories:

1) If you're one of the folks discussed above that naturally fluctuate in their day-to-day intake and you're not seeing the 0.5%-1% per week fat loss rate, you absolutely have to do two things. First, make sure you tighten things up and are consistent day-to-day. Second, make sure to stick to the lower end of the range (bodyweight x 9). Heck, some of you might even need to try bodyweight x 8, if necessary. But start at the 9-11 range and measure your results every week to determine how to change up the program.

2) If you've been chronically undereating for a long period of time, this program won't work as well for you. As discussed above, those individuals who've figured out how to stay fairly lean — while choosing balanced meal selections — will do best when they launch into the Get Shredded Diet. So, if you're a chronic undereater, you'll likely need to repair your metabolic rate and hormonal profile before starting this diet. Again, Precision Nutrition can teach you how.

The Macronutrient Split:

Ok, now that we've established the right calorie range and the conditions necessary before starting the Get Shredded Diet, let's talk macronutrients.

Protein should make up between 30 and 35% of your daily intake and all of it should come from whole food sources. This is the case for 3 reasons:

1) Whole food sources will contain more vitamins and minerals and it's essential to maximize vitamin and mineral intake when on such a low calorie diet. With this level of hypocaloric intake, you'll already be borderline deficient in some micronutrients so don't make it worse by using low micronutrient proteins during this extreme hypocaloric diet.

2) Whole food sources provide better satiety vs. most supplemental protein sources. As you're going to be huuuungry, you'll need every bit of satiety you can get.

3) Whole food sources have a higher thermic effect vs. most supplemental protein sources. Since you'll want to maximize your metabolic rate during the Get Shredded Diet, you'll want to increase your thermic cost.

Carbs should make up 10-15% of your intake. All of your carbohydrates on the Get Shredded Diet should come from fresh vegetable sources (preferably organic) like spinach, broccoli, green beans, asparagus, zucchini, cauliflower, different color peppers, carrots, tomatoes, etc.

Again, right now you'll need all the nutrition you can get in as few calories as possible. The veggies listed above fit the bill beautifully. Every day I'd like you to get at least one serving (1/2 cup) of each of the veggies listed above.

Fats should make up 55-60% of your intake. You should be getting a fairly even mixture of saturates, polyunsaturates, and monounsaturates (this means about 33% of your total fat coming from each). But don't worry, you don't have to be exact. Simply adding some olive oil, flax oil, fish oil, and avocado each day will help.

Now, at this point, I want to share with you another handy chart that includes your protein, carb, and fat intake goals:

Bodyweight	Calorie Intake	Protein Intake	Carb Intake	Fat Intake
100 lbs	1000kcal	75g	25g	66g
150 lbs	1500kcal	113g	38g	100g
200 lbs	2000kcal	150g	50g	132g
250 lbs	2500kcal	188g	63g	167g
300 lbs	3000kcal	226g	76g	200g

*Of course, if you're in between these weights, do your own calcs, they're pretty simple.

Meal Timing:

Now that we've established your calorie, protein, carb, and fat goals, let's talk meal breakdowns. Fortunately, this part is simple. You're going to eat 4 food meals each day with your calories evenly split throughout the day. So, simply divide the numbers above by 4 to get your per-meal totals.

Again, another chart to ballpark your meal-by-meal goals:

Bodyweight	Calorie Intake/Meal	Protein Intake/Meal	Carb Intake/Meal	Fat Intake/Meal
100 lbs	250kcal	19g	7g	17g
150 lbs	375kcal	28g	10g	25g
200 lbs	500kcal	38g	13g	33g
250 lbs	625kcal	47g	16g	42g
300 lbs	750kcal	57g	19g	50g

*Of course, if you're in between these weights, do your own calcs, they're pretty simple.

Now, does each meal need to be exactly 1/4^th of the daily total. No! Just make sure that you're splitting your food intake up relatively evenly throughout the day and you'll be fine.

The Supplements:

Now, after reading the calorie ranges and macronutrient breakdowns above, you're probably ready to give the local loony-bin a shout. You might be thinking that I'm outta my mind. Perhaps you're worried about muscle and strength loss. Perhaps you're thinking that you'll suffer poor brain function with that few carbohydrates. Perhaps you're worried about nutrient deficiencies. Or you might have one of a host of other maladies in mind.

Well, worry no longer. If you use the following supplement strategy, you'll be filling in your nutritional gaps, you'll be making sure to avoid as much brain fog as possible and you'll be preserving muscle mass quite well.

And this isn't just theoretical. I've done the nutritional analyses; have used this protocol repeatedly with myself and other clients; and promise that if you do exactly what I say, you'll have the best experience possible — although, again, this won't be easy. Nor does this mean that you won't lose an ounce of muscle or won't lose any strength. What it does mean is that my suggestions will help mitigate the muscle and strength losses, minimizing them.

So here's what to do:

Supplements #1 and #2

Branched Chain Amino Acids and Creatine

Think of these two supplements as your muscle mass saviors. These two supplements will help mitigate muscle and strength loss and will help keep your aerobic and anaerobic systems running closer to optimal, ensuring that you don't feel like total dog poo during your diet.

You'll only feel like partial dog poo. But at least your workouts will stay productive.

In fact, I've tried the Get Shredded Diet without and with the BCAA+creatine combo and have found that the difference is night and day. With this combo you'll feel much better physically and mentally, will still get pumps in the gym (even with this very low carb approach), and you'll avoid the gumby-leg syndrome. That's where your muscles, especially your legs, feel flat and rubbery most of the time.

Here's what to do:

For those under 200lbs, use 5g of BCAA and 2.5g of creatine 4x per day throughout the Get Shredded Diet. You'll use 1 serving during strength training and 1 serving after strength training. The other 2 servings you'll use between meals — whenever you like (see below for an example).

For those over 200lbs, use 10g of BCAA and 5g of creatine 4x per day throughout your diet. You'll use 1 serving during strength training and 1 serving after strength training. The other 2 servings you'll use between meals — whenever you like (see below for an example).

In terms of brands, obviously, Biotest's BCAA and Micronized German Creatine are top of the line. However, before there was Biotest BCAA, I used a brand by Extreme Formulations called ICE — it's also a good product.

Supplement #3

Greens+

Anyone who's read my work likely knows I'm a huge fan of Greens+. It's full of vitamins and minerals, loaded with free-radical absorbing antioxidants, packed with a variety of base producing compounds that will neutralize your dietary acids, and is rich with healthy bacteria to protect and detoxify your gut.

Greens+ becomes especially important on the Get Shredded Diet as it has a compliment of nutrients to help detoxify the body (this is important during periods of rapid fat loss when toxins are being released from your fat cells) and to help neutralize the high dietary acids you'll be taking in.

Here's how to use Greens+:

Use 1 serving per day, taken either with or between meals.

Also, if you're in the US, you'll have to stick with the regular Greens+ varieties. However, if you're in Canada, you should try Greens+ Daily Detox as it's got a better detoxification profile than even the regular Greens+ varieties.

Supplements #4 and 5

multi+ and ZMA

I'm going to provide you with an example dietary plan below. I've analyzed this dietary plan thoroughly, looking at fat balance, protein quality, vitamin and mineral intake, and more. And in the end, although it provides a great variety of vitamins and minerals and covers most of an individual's daily needs, it's a little low in a few vitamins and minerals that I'd like to see more of, including:

Vitamin B1
Vitamin B6
Vitamin E
Pantothenic Acid
Copper
Magnesium
Zinc

Therefore, rounding out your intake with a daily serving of Biotest's ZMA and a serving of Genuine Health's dissolution tested, bioactive multi+ formula should take care of any potential dietary deficiencies.

I know what some of you are thinking — why not just rearrange the diet to contain more of these micronutrients? Well, the truth is, it's damn hard to get all the necessary vitamins and minerals on such a low energy diet. So, this is where supplements come in — to fill in the gaps.

Keep in mind that one added bonus of these two supplements, besides preventing dietary deficiencies, is the fact that they'll help you sleep better while on the Get Shredded Diet.

When following a hypocaloric diet like this one, especially when you're getting very lean, it's very hard to get good quality sleep — for two reasons.

First, you'll be getting up to pee about 3-5x per nite. Second, your sympathetic nervous system tends to be amped up constantly. Having an adequate vitamin and mineral intake help tremendously in reducing the frequency of urination and in settling the nervous system at night.

Supplement #6

Fish Oil

Do I really have to expound on this one? I didn't think so. Simply take your 6-10g of fish oil per day and you'll be covered.

I use Biotest's Flameout and Genuine Health's o3mega, alternating between the two as I like to rotate fish oil types, just as I like to rotate protein powders during my other 92-98 weeks.

Supplements #6 and 7

HOT-ROX and Abs+

In terms of fat burners, it's no surprise that I often shy away from them. However, during your Get Shredded Diet, you're going to need the appetite suppression, thyroid hormone support, and metabolic rate support that HOT-ROX offers. Plus the energy boost won't hurt either.

However, as many folks are sensitive to stimulants (especially HOT-ROX Extreme), I like to do one week on and one week off HOT-ROX, using something like Abs+ during the off weeks.

Abs+ is a blend of very high dose EGCG (green tea extract) and CLA. Although it doesn't produce quite the fat loss effects of HOT-ROX, it's milder on the nervous system while still assisting in fat loss (through different mechanisms).

In terms of dosing:

Use HOT-ROX (3 capsules) 3x per day for one week.

Then, during the following week, use Abs+ (3 capsules) 3x per day.

Supplement #8

Power Drive

As a program like this will be pretty taxing on the CNS, regardless of your training program, you'll want something like Power Drive to help improve your focus, concentration, and training intensity.

When following the Get Shredded Diet, take one serving of Power Drive first thing in the AM and one serving in the evening between meals.

Now, to some of you this may seem like a lot of supplements. In fact, I can already hear the cries regarding expense, etc. But don't get too carried away. First of all, you won't be spending much money on food during the Get Shredded Diet,t so you'll have money left over for supplements. Second of all, you should only be following the Get Shredded Diet for 6-12 weeks every 2 years. That's a maximum of 3 months. So it's not like this is an ongoing cost. Save up for the other 21 months if you have to. Just use them!

Like I said, all of these supplements are in place to mitigate muscle loss, to ensure adequate nutrient status, and to keep you feeling sane during a relatively insane protocol. Sure, you can certainly try the Get Shredded Diet without the supplements. But you'd better not go blaming me when you fall flat on your face, knucklehead.

The Example Meal Plan:

Ok, it's time to pony up. I know you're wondering what The Get Shredded Diet looks like. So I've created a sample plan for you. Fortunately, it wasn't that hard to do. After all, I'm following the Get Shredded Dietright now. And here's my daily schedule:

Wake Up Power Drive in1L water. 1 multi+	BREAKFAST 3 whole Omega 3 eggs 30g Havarti cheese 2 pieces lean turkey bacon 0.25 bell pepper 2 oz baby carrots 0.25 avocado 1 cup green tea 1 cup water 3 HOT-ROX OR Abs+ 3 Fish Oil capsules	BCAA/CREATINE 5g BCAA and 2.5g creatine 1L water	LUNCH 6 oz extra lean beef 2 pieces lean turkey bacon 30g Havarti cheese 2 oz spinach 1 small tomato 0.5 small zucchini 0.25 small red pepper 0.25 avocado 1 teaspoon flax oil 1 tbsp vinegar 1 cup water 3 HOT-ROX OR Abs+ 3 Fish Oil capsules
BCAA/CREATINE 5g BCAA and 2.5g creatine 1L water	TRAINING 5g BCAA and 2.5g creatine 1L water	POST TRAINING 5g BCAA and 2.5g creatine Power Drive in 1L water	DINNER 6 oz extra lean beef 2 pieces lean turkey bacon 30g Havarti cheese 2 oz spinach 2 oz broccoli 2 oz cauliflower 2 oz green beans 0.25 avocado 1 teaspoon olive oil 1 tbsp vinegar 1 cup water 3 HOT-ROX OR Abs+ 3 Fish Oil capsules
PRE-BED 2 whole eggs 0.25 green pepper 2 oz carrots 1 serving Greens+ Daily Detox 3 Fish Oil capsules 3 ZMA

Now, remember — this is my own Get Shredded Diet plan. If you've got the same body mass as I do and you're training as I am, then this would likely also work for you. And for the record, I'm currently 180lbs (3.9% fat) and am doing 4-5 strength sessions per week at 90-120 min per session, each session followed by 15 minutes of low intensity cardio.

So, based on the diet above, my total calorie intake is falling between 1800 and 2000kcal per day. Sometimes, however, depending on the day, I'll even skip the pre-bed meal, replacing it with another BCAA + creatine serving, taking my calories down even lower.

Why would I do that? Why not — it helps me get leaner even faster.

Now here's the critical point of the whole Get Shredded Diet. My plan is consistently producing a 0.5% and 1% body fat loss per week. It's working great, so it's the right plan for me.

But it might not be the right plan for you! If you're lighter or heavier than I am or you're training less or more, you'll have to slightly tweak the diet above to match your own needs. These adjustments are pretty easy to do using the USDA nutrient database. However, if you don't know how to do it yourself — or you don't want to do it yourself — simply pop over to http://www.johnberardi.com/services/index.htm and check out our diet design services. We can help.

The Re-Feed Day:

Aww, yea... the part you've all been waiting for — the re-feed. Once every 14 days on this plan you're permitted a re-feed. Here's what you do:

• Pick out your re-feed days for the entire Get Shredded Diet period in advance. Schedule them on your calendar and stay committed to your strict plan, knowing there's light at the end of the tunnel — every 14 days.

• Until your re-feed days come, stay the course and follow the plan above with NO DEVIATIONS. After your 13 days in a row of dietary discipline, you'll have earned your re-feed.

• On the 14^th day, wake up like it's Christmas morning. And on that day, eat the stuff that you wouldn't normally eat and certainly couldn't eat while on your normal Get Shredded Diet days.

• Now, hold up, killer. This isn't a license to go hog-wild. In fact, to keep things in check, here's a simple rule of thumb. Don't go too far over 3-3.5x your Get Shredded Diet daily guideline. Therefore if you're eating 1000kcal a day, don't go above 3000-3500kcal. If you're eating 2000kcal a day, don't go above 6000-7000kcal.

• Lastly, make sure you train on this day so that all that extra energy will go toward muscle-building and recovery.

So what does a suitable re-feed day look like? Well, take a page out of my own re-feed journal.

Breakfast — 6 egg omelet, 2 slices whole wheat bread, 2 pieces of bacon, 3 strawberry crepes, 2 pancakes with syrup.

Mid-morning weight training workout with Surge sipped throughout. Then, a post-workout serving of Surge.

Lunch — 1 large pizza, garden salad, diet soda.

Mid-afternoon walk.

Dinner — Large dish of flax pasta with turkey meatballs, big salad, 1 piece of cheesecake for dessert.

Pre-bed snack — DQ Blizzard (PB Cups and Cookie Dough).

And no, I didn't count calories on this day, dummy! I just ate a bunch of tasty, non-diet foods and ate till I was full — without acting like I just escaped from a prison camp.

Of course, I don't have to re-emphasize that this re-feed above was appropriate for me, do I? If you're 100lbs you'll have to eat less. And if you're 300lbs, you can probably get away with more. But don't be a pig. Eat till you're reasonably full — but not stuffed — and eat stuff that you aren't permitted on The Get Shredded Diet. Do this and your re-feed day will be a success.

One more thing - be forewarned. People typically gain 5-10 lbs during a re-feed day. That's okay — it's mostly food volume in the stomach, glycogen resynthesis, and water retention. Again, it's no big deal — you'll lose it in the next 3 days assuming you didn't ignore my advice above, going hog-wild at 3 buffets.

If you did, don't be such a moron next time around.

Eat up!

So Why Should I Follow The Get Shredded Diet?

One question I get all the time, one question Dave Tate keeps getting lately, is this:

"So, why the hell are you dieting so strictly & trying to get your body fat so low?"

Follow-up questions include:

"Isn't it unhealthy?"

"What, are you going to put on posing trunks?"

"Why not just stick with 10%, won't your performance be better that way?"

Well, I can't answer questions for Dave. But here are my own personal reasons (psychological and physiological) for following the Get Shredded Diet once every 2 years.

1) To remember what it's like - for myself.

As I've competed as a bodybuilder in the past, I know the level of dedication and discipline required to take your body from 10 or 12% to 2 or 3%. It's extreme and many, many people do not have what it takes to go to these extremes of discipline and will power.

Ever since I was young, it took extreme lessons to impel my progress. Mid-sized goals were never enough. I needed big ones. And I credit bodybuilding for teaching me that I had what it takes to achieve big goals. In fact, the lessons I learned from my bodybuilding days have kept me disciplined in every endeavor I've undertaken — from my PhD studies to running a very successful business.

I'm asked all the time how I can simultaneously conduct research studies, consult with athletes, write prolifically, travel often, and run a successful business. My answer — that's nothing compared to getting ready for a bodybuilding show.

So, every once in a while, even if I have no intention of competing — which I don't, I've got to refresh my memory as to what it's like to be that dedicated to something — and to remain dedicated to that thing even when every ounce of my body rebels against it.

2) To remember what it's like - for my clients.

As I work with hundreds of high level athletes, some of whom are physique athletes, I sometimes need to remember what it's like to make large sacrifices in terms of personal comfort, in the pursuit of physical goals.

The amazing thing is this — it's easy to forget. It's easy to forget all the work that goes into our triumphs after they're over. As humans, we glorify our victories and, although we wax philosophical about the pain and sacrifice that went into them, we forget what it actually felt like.

Therefore, as a coach, once I've forgotten, it's easy to think my athletes are "wussing out" or are "just soft" if I have very high expectations and they fall short, complain, or look for short cuts.

Perhaps they are — but maybe not. Rather, maybe I have to be reminded what it was like the last time I put it all on the line. And when I'm reminded, I end up being a better coach — for 2 reasons. First, I actually understandit and therefore better understand my athletes. Second, the athletes know I understand it — so they give me more when I ask it.

3) To keep myself sharp

Related to the first point above, I find that it's easy to get soft and weak-willed as you get older.

As I wrote to Dave recently, "you just have test yourself from time to time — especially as you get a bit older, collect a few more creature comforts, and watch everyone around you 'takin' er easy' and getting weaker and softer in mind and body. Every once in a while you have to make it hard on purpose. Doesn't matter if it's in the gym or in the kitchen.

And while you've gotta be smart about things and stick to your goals, you've also gotta remind yourself that you're a man. You've gotta remind yourself that when you make a promise, especially one to yourself, you've got to stick to it and not crumble like many do. You simply gotta get in there and get it done — without complaint and without compromise. You just knuckle down and do what it takes."

I wonder how many of the people I see every day, stumbling down the street, have ever pushed themselves really hard; have ever gone the distance; in anything in their lives. I know, for a fact, that some haven't. And, to me, that's not a life worth living. But that's just my opinion.

4) Calorie restriction may make me healthier

Probably, by this point, some people think I'm off my rocker - especially after the chest pounding and discipline rhetoric above.

So, what if all the chest pounding makes a man unhealthy? What if it compromises his quality of life? Huh, JB. Huh, tough guy?

Well, if it makes a man unhealthy, then it may be a problem — depending on the man, I guess. But let's drop the what ifs, shall we? The Get Shredded Diet isn't unhealthy. In fact, it may actually be just what the doctor ordered.

That's right, for a moment let's consider the potential health implications of short term (6-12 week), infrequent, nutrient dense, energy restriction phases. Wait a second, put that way, the Get Shredded Dietkinda sounds like a calorie restriction diet. And isn't calorie restriction supposed to be very healthy?

Now, let me be clear. I'm not a fan of long-term calorie restriction - for many reasons (that's another article for another day). However, there are some compelling benefits associated with giving the organs an occasional break from the high calorie lifestyles most of us weight lifters tend to lead. So, if the Get Shredded Diet behaves as many calorie restriction diets do in animal models, it might actually boost health and longevity.

And before the Pub Med ninjas get all huffy and assert how 3% or 6% bodyfat is sooo unhealthy, remember the fact that the Get Shredded Diet only takes you down to that fat % for short periods of time. No one's saying that we have to get down to 3% for life. Rather, I'm saying get lean every 2 years and after you reach your goal, slowly transition back to normal eating and a more manageable body fat %.

5) Bodyfat removal and detoxification

For those of you that don't know, adipose tissue is a major storage depot for various toxins. Studies have shown that when some individuals go on a fat loss program, there is an acute release of toxins into the bloodstream.

In fact, one study from the 90s showed that a group of middle-aged individuals losing large amounts of body fat had high blood levels of certain pesticides that hadn't been used in commercial farming since the 70s! Crazy!

So, what if we were to rapidly increase our rate of fat turnover and drop a good amount of body fat every two years? Wouldn't that GET RID of the toxins? And wouldn't that be healthy to get rid of all those toxins every so often?

Now, sure, rapid fat loss CAN lead to a large, unhealthy increase in blood levels of toxins. But, in conjunction with a solid exercise program, an appropriate intake of dietary antioxidants, supplemental vitamin and mineral co-factors, a sufficient amount of protein and amino acids to assist detoxification systems, a large water intake for toxin dilution, and a natural detoxifying blend like Greens+ Daily DetoxGet Shredded Diet be, like, the ultimate detoxification plan? — wouldn't the

7) Vanity and Being Consistently Lean

Of course, I'd be lying if I didn't admit there was a vanity component to the Get Shredded Diet. Yet, regardless of what anyone thinks of my vanity, I'm not afraid to admit that I like being lean and I want to stay right around 10% body fat for the rest of my life.

No, I don't want or need to be below 6% for the rest of my life. But, getting down to 3 or 4% for a few months every two years helps me keep closer to that 10% the rest of the time.

You see it happen all the time. People are young and fit. Then, their lifestyles change. They take on new careers, new friends, and start settling down and taking it easy. Their eating changes. Their drinking habits change. They sit at a desk all day. And next thing they know, they're fat and they don't know what happened.

Well, I know what happened. In fact, I'm writing a book about it — it's called the Metabolism Advantage. And the premise is this — although most people think the metabolism slows down to a large extent as we age, they're completely wrong.

In individuals who stay just as active and continue to eat just as well from ages 25-65, the metabolic drop is less than 0.5% per decade. Compared to the 5-10% drop seen in age-matched peers, that's nothin'.

So it's clear that the body isn't designed to get sluggish and sloppy as we age. And no one just wakes up fatter. Rather, body fat slowly accumulates with each passing decade and you don't really notice it till you're too fat.

Well, for me, I choose to pass on the excuses, rationalization, and ever-increasing body fat %. I'll be using the Get Shredded Diet every couple of years as long as these lungs have breath. It'll keep me lean for the remainder of my days, regardless of the slow accumulation of body fat that may accompany any lifestyle changes I personally make.

8) Fat loss memory

Although I don't have any evidence that this is the case — well, except for observation and experience with hundreds of middle-aged clients — I'm convinced that going through an extreme period of fat loss causes cellular changes that make it easier to get lean with each subsequent diet.

I think of this as the body's fat loss memory.

So, I make sure that every 2 years my body gets reminded of its ability to drop fat successfully. That way, in the future, I'll always be able to successfully manipulate my body composition without the typical complaints — "it's just harder to get lean as you get older."

Again, with my middle-aged clients who have followed the Get Shredded Diet every few years, this isn't the case at all. They can still drop fat quickly and successfully.

So, How Well Does The Get Shredded Diet Work?

Without dancing around the topic at all, let me give you 2 concrete examples straight away.

This first example comes from my own personal experience with the Get Shredded Diet. My 2 years are up and it's my time to get rid of some unwanted fat, purge the toxins, and remind myself what it's like to work my ass off in pursuit of a goal. So here are my results from the first 8 weeks of the Get Shredded Diet.

	Total Weight	Fat % (7-site Jackson Pollock equation))	Lean Body Mass	Fat Mass
JB Before	195 lbs	10.5%	174.5lbs	20.5lbs
JB After	180 lbs	3.9%	173lbs	7lbs
Change	-15lbs	-6.6%	-1.5lbs	-13.5lbs

So, what's next for me? I'm going to ride the diet out for the full 12 weeks and see just how lean I can get. I'm expecting my fat loss to plateau soon and end up bottoming out in the 2% range, which is almost contest-ready. Then, I'll slowly increase calorie intake, eventually stabilizing again between 8 and 10% fat.

The next example is from my female training partner. She's been following the program along side me and will also ride it out the full 12 weeks.

	Total Weight	Fat % (7 Site Jackson Pollock equation)	Lean Body Mass	Fat Mass
BC Before	125lbs	19% fat	101.2lbs	23.8lbs
BC After	116lbs	10% fat	104.4lbs	11.6lbs
Change	-9lbs	-9% fat	+3.2lbs	-12.2lbs

If you're looking for another case study, hang around for a few more weeks and I'll post Dave Tate's results. He's starting his Get Shredded Diet right now. He's about 10% body fat (at 263lbs) and wants to see what six weeks on the Get Shredded Diet can do for him. Down from 20% fat and armed with a new set of dietary and lifestyle habits, he's set an arbitrary goal of 7-8% body fat and is determined to get there. So we'll likely have him run the Get Shredded Diet for the next 5-6 weeks.

Wrap Up

As this might very well be the longest diet article ever, I'm going to wrap it up right now.

The Get Shredded Diet ain't nice. The Get Shredded Diet ain't easy. Most of you don't belong on this diet. And even fewer have what it takes to stick with it.

However, for those that are left, if you're looking to see what life is like on the lean side, the Get Shredded Diet will get you there.

About The Author

Dr. John Berardi, CSCS, is a world renowned author, speaker, and consultant to a number of elite athletic programs. For more information about Dr. Berardi and his nutrition programs for both athletes or recreational exercisers, check out www.precisionnutrition.com.

Get Off The Ibuprofen Peoples!

Kelly Starett - San Fransisco Crossfit
Hey Kelly,

At the seminar you said no more ibuprofen, so I stopped. But what should I take when the DOMS (Delayed Onset Muscle Soreness) is bad? I foam roll, tennis/lacrosse ball roll, etc... But it only goes so far. Crushing the fish oil as well. ASA (an NSAID by the way) or acetaminophen or just suck it up? (all parentheses are mine)

Thanks

WC

----------------------------------

All right, let's set the record straight about this stuff.

The Disclaimer: Medicine is serious busines. Always follow the advice of your doctor.

Sorted?

Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.

Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.

Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second "I" in it (Rest, Ice, Ibuprofen, Compression, Elevation).
We used to also do "21's" on back and bi's day too. It's not ok.

Here's the low down. Ibuprofen is an NSAID (Non-Steroidal-Anti-Inflammatory-Drug) which is believed to work through the inhibition of cyclooxygenase (COX), thus inhibiting prostaglandin synthesis. Prostaglandins, are like hormones in that they act as chemical messengers, but do not move to other sites, but work right within the cells where they are synthesized. Prostaglandins are vital mediators of the inflammatory cascade. The swelling and subsequent prostaglandin production signals all of the important cells circulating in your body to come and fix/reinforce the challenged tissues. That's right, all that soreness you feel after Fran is the resultant swelling from all the micro-damage you've done to your muscles. It's this very inflammatory response that is responsible for making you a BETTER ATHLETE. The Worst thing you can do is to go through a horrible workout like Fran and then not reap the resultant gains from the training stimulus.

No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over..

Why?

NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal Medicine. 1992; 152:1995-2002.)

Long term NSAID use is hard on your tissues and directly responsible from some pretty gnarly chronic body issues.

So how do we treat acute inflammatory/inflammation pain?

You know the answer.

Ice. (Maybe a little Tylenol if you really, really need it, it's not an NSAID after all)

But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you Crossfitters) have caused irreversible liver failure. Don't be so cavalier about treating your muscle soreness with drugs. Taking pain meds of any kind is serious.

Can you see the difference between treating pain and treating inflammation? Control swelling and Pain with Ice as seen below, it won't short circuit the way your body actually heals itself and becomes stronger. (Hell, the Ice bath might make you a little stronger too.)



Bask in your soreness!Brag about it at work as your friends help you get up off the toliet. And above all, practice all the recovery tricks you know! These include: Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc.

Hell, you can even sneak in another quick workout the next day before the 48 hour soreness beat down really kicks in! Quick, let's do Fight Gone Bad before you get too sore from yesterday's double fran! For example.

Seriously. Knock it off. Get off the Vitamin I.

Glutamine

By: David Robson

Glutamine, a non-essential amino acid, has earned a reputation among bodybuilders as the pinnacle of the anabolic amino acids. Is this reputation justified?

This article will delve into the research on glutamine and try to determine exactly what it does and why many bodybuilders rate its efficacy so highly.

What Is Glutamine & What Does It Do?

Two-thirds of the free-form amino acids inside ones muscles are glutamine and most of the glutamine in ones bloodstream is made in the muscles and organs. Glutamine is digested and altered in the intestine and therefore cannot be acquired directly from meals. Instead it is probably best to supplement, but we will get to that later.

Precursors to glutamine synthesis include many of the amino acids, in particular the branched chain variety. This underscores the importance of taking amino acids directly and high quality, protein rich, foods from which these aminos are extricated. However, glutamine used directly, in its amino acid L form, has a unique role in the muscle building process. Back in the mid 80s researchers found that free intramuscular glutamine levels and muscle protein synthesis rate were related ⁽¹⁾.

In other words, the higher the level of free glutamine inside ones muscle, the faster the muscle grows. Furthermore, muscle cell swelling can cause muscle anabolism acceleration, as a result of glutamine intake. The theory is that water, ions and amino acids enter the cell under conditions of high serum glutamine.

The subsequent state of cellular hydration is supposed to influence the cells growth rate. Volumized muscle cells not only appear larger and get a better pump but assist in protein synthesis. Indeed, without adequate levels of glutamine, it is impossible for protein synthesis to occur. It must be remembered however that one needs to have a surplus of free-glutamine for any of these things to occur. The point here is that one should keep their muscle glutamine as high as possible.

There are other benefits to a high glutamine status. As well as being used to build proteins, glutamine delivers nitrogen atoms to enzymes that build nitrogen-rich molecules, such as DNA bases and amino acids. A high glutamine status can actually create other amino acids and DNA bases. This is incredibly beneficial for continued muscle growth and immune status in general. Glutamine will be delivered to the muscle when nitrogen (by-product of protein metabolism) is needed in the cell. Bodybuilders need a constant supply of nitrogen to maintain a positive nitrogen balance and create an anabolic environment for continued muscle growth.

Glutamine also acts as a powerful ammonia scavenger. Ammonia is a highly toxic substance to muscle cells. Glutamine is able to remove ammonia from the bodies tissues due to its having two nitrogen atoms as opposed to the one that other amino acids have. Having two nitrogen atoms also enables glutamine to transfer nitrogen to the muscles; exactly what a bodybuilder wants.

Glutamine increases the body's ability to secrete Human Growth Hormone (HGH). HGH assists in metabolizing body fat and helps to support new muscle tissue growth. Finally, glutamine may also be metabolised to form glucose in the liver, thus promoting glycogen storage in the muscle ⁽²⁾. Another reason a high glutamine status is important.

During training or other times of metabolic stress, the demand for glutamine markedly increases ⁽³⁾. Essentially, glutamine can significantly improve protein retention and nitrogen balance when microtrauma occurs as a result of intense training. Interestingly, glutamine has been used for years in emergency rooms for patients when their bodies are placed into stressful, catabolic, states due to their involvement in high trauma events.

Under these conditions the body pulls glutamine from the muscles to deal with more pressing problems, such as heart and liver failure. To prevent muscle breakdown, patients are given high doses of glutamine. To some extent, this is what happens to bodybuilders who subject their muscles to the stresses of training. Hence the need for high levels of glutamine. Glutamine is also an essential treatment for AIDS and chronic fatigue syndrome.

In Short, Glutamine:

• Prevents muscle catabolism
• Promotes muscle anabolism
• Increases nitrogen retention
• Enhances the immune system
• Enhances glycogen stores
• Increases HGH secretion
• Assists in maintaining the bodies acid/alkaline balance
• Enhances gastrointestinal health
• Helps to heal wounds
• Helps with fat loss by preserving lean tissue

Specific Implications Of Training On Glutamine Status

The use of glutamine in the muscle is enhanced through four major pathways. A four-pronged attack on the bodies glutamine reserves occurs through the synergistic effect of these pathways.

1. The output of cortisol is rapidly increased as training intensity is increased exponentially. The intestines need for glutamine is thereby instantaneously increased and this causes an acceleration of glutamine removal from the blood. Cortisol also promotes degradation of glutamine in the liver, further decreasing blood glutamine levels.

2. Training increases bodily carbohydrate uptake. This usually causes a decline in blood glucose and insulin levels. Gluconeogenesis then occurs and this causes the liver to attract amino acids, particularly glutamine. The liver then transforms glutamine into carbohydrates.

3. Weight training produces lactic acid (LA) as a by product of anaerobic metabolism. This LA passes into the blood and acidifies it, hence the muscle burning sensation at the end of a set taken to exhaustion. Blood PH (PH is a determination of bodily acid levels: 1 being most acidic and 14 being most alkaline, or basic) then drops and the kidneys detect this. The kidneys are forced to attract glutamine rapidly to restore blood PH and consequently the acid/balance.

4. Training, as mentioned, activates the immune system. The immune system uses glutamine as a fuel, thus taxing it reserves further.

Sources Of Glutamine

Glutamine is found in many high protein foods such as dairy products, fish, beef and beans. Taking a protein supplement rich in glutamine in addition to carbohydrate, post exercise, may be sufficient to maintain glutamine status ⁽⁴⁾.

Better yet, take glutamine on its own. Studies have shown that if glutamine manufacture following training is sufficient, muscle glutamine can go about its job more efficiently ⁽⁵⁾. This translates to advancements in muscle protein synthesis.

A point worth remembering is that cooking tends to destroy much of the glutamine in foods. Raw spinach and parsley are better food sources.

Glutamine in supplement form is usually the best way of saturating the muscles with this crucial amino acid. It is best to take supplemental glutamine on an empty stomach. It is important to keep supplemental glutamine dry otherwise it will degrade into ammonia and pyro-glutamic acid.

A recommended dosage is five grams per day. However it would be best to experiment to find the ideal dosage as recommendations are based on the average person. There is no fear of toxicity with glutamine intake.

Conclusion

Glutamine: a non-essential amino acid that is essential for muscular growth. In light of the supporting research and its sheer popularity, glutamine, it seems, would be a worthy addition to any bodybuilders size gaining regime.

Glutamine

By: Intensity Magazine

In my last installment on BCAA usage for athletes I touched a bit on supplementation with l-glutamine and how it can benefit athletes and weight trainers. Truthfully, I feel a one page report on l-glutamine does this supplement a bit of a disservice as its potential benefits and applications are extremely diverse and far-reaching. If you're an athlete then you probably already know that glutamine can benefit your training and muscle building efforts.

What you probably don't know is just how great of an overall supplement it really is, not just for athletes and bodybuilders, but for ALL people. I thoroughly believe that glutamine should be on the vitamin shelf in EVERY household right next to the Vitamin C!

What's amazing is how everyone, regardless of lifestyle, can derive supplemental benefits from its use. Here is a brief list of the possible applications of supplemental glutamine.

• Improves athletic performance
• Improves brain functioning
• Stabilizes blood sugar
• Helps the heart function
• Strengthens the immune system
• Maintains the health and functioning of the gut lining
• Decreases alcohol cravings
• Decreases sugar cravings
• Helps with wound healing
• Helps maintain proper acid/alkaline balance
• Possible cancer benefits

Quite a long list isn't it? So you might be wondering how exactly glutamine exerts all these benefits? Recall that glutamine is the most abundant amino acid in circulation. In a healthy individual, the concentration of glutamine in the blood is 3-4 times greater than all other amino acids. It is actively transported and metabolized in nearly all tissues.

It is particularly found in high concentrations in the brain, muscles, gut lining, lungs, heart, kidney, and liver where it has multiple and critical functions.

Glutamic Acid

We primarily obtain glutamine from the conversion of glutamic acid from food, although some is also found in food. The average amount supplied from a healthy diet is 5-8 grams per day. Among medical practitioners who use blood tests to determine amino acid status, glutamine is one that is often found to be lacking, especially in patients with either chronic illness or mood and cognitive symptoms. For this reason glutamine has become extremely popular, not just with athletes, but among holistic medical practitioners who use it in the treatment of a wide variety of ailments.

Glutamic Acid Formula

As an athlete glutamine can help you directly in many ways. I've already touched briefly on this in my BCAA article but to recap, glutamine in muscle is a regulator of muscle protein synthesis or muscle building and supports muscle glycogen accumulation. When there is glutamine depletion, there is a breakdown in muscle. Studies indicate glutamine counteracts cortisone steroid induced muscle atrophy.

Skeletal muscle in the body accounts for approximately 30-40% of the total body mass. A 150 lb male would ideally have about 60 grams of glutamine in these muscles. Free stores of glutamine in muscles exceed those of any other amino acid. Surgical and injury trauma, infections, burns, stress, cancer, and most major illnesses dramatically deplete and alter the production and flow of glutamine causing movement of glutamine out of the muscle and decreasing glutamine blood levels.

Intense Training

Under these circumstances the net glutamine consumption exceeds the production and there is a decrease in muscle protein synthesis. This contributes to the muscle wasting seen in severe illness and trauma and can also happen with intense exercise.

Research has shown a significant correlation between survival in severely infected patients and the muscle glutamine concentration. Supplying glutamine helps the metabolic processes associated with recovery. So as an athlete glutamine can help you in the following areas:

• Stimulates muscle protein synthesis by donating nitrogen to build proteins.
• Increases growth hormone which can induce positive body composition and mood changes (Note: A study done in 1995 by LSU College of Medicine showed that a surprisingly small oral dose of 2 grams of glutamine raised GH levels more than 4X over that of a placebo. Age did not diminish the response of the volunteers who ranged in age from 32 to 64 years.)
• Decreases muscle catabolism during exercise
• Increases endurance by replenishing glycogen under conditions of glycogen depletion
• Decreases muscle recovery time
• Decreases the chances of illness/infection by boosting your immune system
• Prevents over-training from high loads and long duration activities (recall that blood glutamine levels are an excellent marker of anabolic status).

These are some of the direct roles in which glutamine can boost your performance. What is just as important, if not more so in my mind, are the indirect roles that glutamine can play in building a healthy body. These are things that may not make you into a physical powerhouse but will still aid in keeping your body healthy and free of disease and give you some other benefits now and in the future.

Improved Brain Functioning

Wow so glutamine can help me study too? YEP! Glutamine is highly concentrated in the brain (10-15 times more than in the blood) and acts as a modulator between the inhibitory effects of GABA and the stimulating effects of glutamate. It is an important fuel for the brain, and can provide adequate energy in the absence of glucose.

For this reason it is helpful with focus, concentration, memory, intellectual performance, alertness, attentiveness, improving mood and eliminating brain fog. For these reasons it is not surprising to see the popularity of glutamine among athletes/bodybuilders who follow low carb diets. Some of the low mental energy symptoms of a low carb diet can be avoided with supplemental glutamine.

Improves And Stabilizes Blood Sugar

Glutamine does this through several mechanisms. When the blood sugar is low, glutamine suppresses insulin to stop the further decline of the sugar levels. It also stimulates glycogen to be released to help increase the blood sugar to normal levels. Further, glutamine is a glycogenic amino acid which means it can convert to sugar for energy production, a process called gluconeogenesis.

Providing abundant glutamine through diet and supplementation means that less muscle tissue (if any) will be broken down to provide glucose. This is of importance to people on calorie restricted diets, whose main problem is losing muscle mass moreso than fatty tissue.

Decreases Alcohol And Sugar Cravings

The blood sugar stabilizing effects may partly explain why it decreases sugar and alcohol cravings. In studies with alcoholics, 2 to 3 grams given 3 times daily decreased the desire to drink, decreased anxiety, and improved sleep. It works best given between meals. Giving glutamine to rats decreased their voluntary alcohol consumption by 34%. When the glutamine was stopped their alcohol consumption returned to baseline levels.

Some healthcare providers have noted success rates as high as 80% when using the protocol with alcoholic patients. Many people can vouch for the almost instant effect glutamine has at killing a sugar craving. If you normally get sugar cravings try taking a 5-10 gram serving of glutamine about 30 minutes prior to the time when you normally get your cravings and see what happens.

Maintains Health And Function Of The Lining Of The Gut

Due to the frequency and volume that most athletes consume food they put a heck of a lot of stress on the digestive system and glutamine can help ensure everything is functioning properly here. Many medical professionals believe that most chronic diseases originate from the gut. The problem starts when, for a variety of reasons, the lining of the gut becomes leaky, which allows pathogens, food particles, bacteria, fungi, and parasites into general circulation where they can cause problems such as autoimmune diseases, food allergies, and a host of other chronic ailments.

"Glutamine is the chief source of energy for the cells of the gut lining."

Even without a leaky gut an impaired gut can cause digestive disturbances, bowel problems, yeast infections, ulcers, ulcerative colitis, and crohn's disease. People who use glutamine virtually ensure superior health of their gut lining. In fact, when it was first discovered, glutamine used to be called "intestinal permeability factor." Glutamine is the chief source of energy for the cells of the gut lining. Most glutamine in the diet is metabolized by the intestines where it maintains the structural integrity of the intestinal lining, supporting its quick turnover.

Those who use non-steroidal anti-inflammatories or antibiotics may have a special need for supplemental glutamine. Both can damage the gut lining and set up gastrointestinal disturbances or leaky gut syndrome. Fortunately, sufficient glutamine can undo the damage caused by antibiotics or NSAIDs, maintaining permeability at a healthy level. For those with any disturbance of the gut the soothing effects of glutamine taken as powder dissolved in water makes itself known quite soon after ingestion.

Strengthens Immune System

Glutamine is the primary source of energy for the various cells of the immune system. Strenuous exercise, viral and bacterial infections, and stress in general cause glutamine depletion that starves the immune cells. Up to 40 grams per day can be used to sustain the immune systems of AIDS or cancer patients undergoing bone marrow transplantation. Very ill patients suffer both a decrease in glutamine levels and muscle loss. The use of glutamine has been documented to aid the survival of severely ill surgical and burn patients. It also speeds up wound and burn healing and improves recovery in general.

Glutamic Acid Formula

In addition, glutamine is a substrate for glutathione, an amino acid which acts as one of our master antioxidants and helps enhance the immune function. Large doses of glutamine stimulate the immune response even under heavy stress. Dosages of 2-5 grams per day should be sufficient for healthy sedentary people to boost immune system function although athletes may want to increase their dosage on an as needed basis if they tend to succumb to infections after heavy exercise.

Helps With Wound Healing

The cells of connective tissue in the body called fibroblasts use glutamine for protein synthesis and also for 30% of their energy needs. Glutamine is required for their proliferation and is therefore critical in wound metabolism and healing. The implications for athletes here are in the healing of damaged joint tissue and also damaged muscle tissue after intense training.

Helps The Heart

It has recently been discovered that glutamine is an important source of fuel for the heart muscle. It can be converted to glutamate, which then enters the Krebs cycle to produce ATP, our energy molecule. In heart patients, glutamate infusions can be used during heart surgery to ensure a better outcome.

In addition, glutamine serves as a substrate for the synthesis of a special type of beta-endorphin, glycyl-l-glutamine.

This dipeptide appears to be important for the regulation of blood pressure and prevention of cardiorespiratory depression. Although you might not worry about your heart, the application of this to athletes is that by increasing function of the heart it can help during exercise of cardiovascular nature by increasing endurance.

Possible Cancer Benefits

Immune cells require glutamine for proper functioning and since an illness such as cancer depletes the body of glutamine, such depletion will impair immune function and interfere with the body fighting the cancer and associated infections if glutamine is not given. Cancer bearing rats were able to maintain normal immune function when given glutamine enriched nutrition without increasing tumor size.

Animal studies also showed glutamine enhanced the selectivity of anti-tumor drugs. It did so by helping to protect normal cells from the chemotherapy while making the tumor cells more sensitive to the chemo. Further, when given to patients undergoing abdominal radiation it protected the intestinal mucosa from injury and accelerated the healing of the bowel. Helps maintain acid/alkaline balance

Due to the high ratio of calories and protein in a typical athlete's diet along with increased stress from exercise the acid/alkaline balance in the body can sometimes be disrupted. Glutamine can help here by the production and metabolism of glutamine in the kidneys. The more severe the acidosis is in uncontrolled diabetes, starvation, kidney disorders, decreased oxygen in the body, fluid and electrolyte loss, the greater the rate of glutamine metabolism in the kidneys. In acidotic conditions there is low glutamine, low alanine and an increased production of ammonia. In studies 2 grams of glutamine produced a quick increase in plasma bicarbonate (which elevates alkaline reserve).

By now I hope I've convinced you of the importance of glutamine intake. What's really interesting is that more benefits of this miraculous supplement seem to surface all the time and I believe it won't be long before glutamine will be found in the vitamin cabinet of practically every household and used by every member of the family. So pretty soon you'll probably have to hide your glutamine stash away from every other family member!

Now who needs to avoid glutamine? Diabetics need to exercise caution, since they have an abnormal glutamine metabolism. A much higher percentage of their glutamine is broken down for the production of glucose by the liver and kidneys. A diabetic considering glutamine usage should discuss the matter with his/her physician.