Quick expert answers

Flex, August, 2003

Q: Since glutamine is an amino acid and amino acids are in proteins, do I really need to take the supplement if I'm on a high-protein diet?

A: It would take an enormous amount of dietary protein to get 10 grams of glutamine. Although glutamine can be made from other amino acids, the supplement itself has been successfully used for many years to reduce muscle loss in hospital patients. Although recovering from surgery or second-degree burns is not the same as recovering from a leg workout, both require a lot of tearing down and rebuilding of tissue. Because a body otherwise digests its own muscle to get glutamine, it makes sense to provide an outside source of glutamine during times of stress, dieting or heavy training. We recommend one to four daily doses of five to 10 grams each.

Q: I take 20-30 supplements a day, mostly vitamins. Is there an optimal way to take them?

A: Generally, we recommend taking supplements orally. But, seriously, each supplement has its own parameters. Here are some rules of thumb.

* Take vitamins and minerals with whole-food meals.

* Divide dosages of B vitamins and vitamin C, and take them with several of your daily meals.

* Take creatine and glutamine mixed in water or in a protein drink before or after workouts.

* Avoid using stimulant fat burners later in the day.

* Consume zinc and magnesium before bedtime. Don't take calcium with them.

Q: When I diet to cut bodyfat, I get dizzy and sweaty. My doctor told me to drink orange juice and lay of f the weight training. Is there something else I can do?

A: Both your symptoms and your doctor's advice suggest you have low blood sugar. That can happen if you haven't eaten for too long, if you've cut back on dietary carbs, or if your diet is too restrictive to meet your needs (which also leads to muscle loss).

If you burn more calories than you take in, insulin and blood sugar levels will drop (a condition called hypoglycemia), almost no matter what you're eating. Nevertheless, you can avoid hypoglycemia by keeping bodyfat reduction to no more than a pound or two a week. We also recommend eating at least six meals a day, even when you're reducing bodyfat (just eat smaller quantities) This "morsel approach" stabilizes blood sugar and prevents hypoglycemia. We also recommend adding yams, vegetables and oatmeal to your diet, all of which are low-glycemic-index foods that gently sustain your blood sugar. Furthermore, none of the above foods will make you fat, as their energy density (calories per gram) is extremely low.

Q: How many grams of protein does an egg white contain, and what are the long-term health effects of eating substantial quantities of them?

A: Each egg white contains three to four grams of protein, depending on its size. Be careful: The long-term effects of eating a lot of egg whites may be increased muscle mass without adding a lot of bodyfat! Eggs have been blamed for raising cholesterol levels over the years, but that was based on the amount of cholesterol found in the yolks (with further study, even whole eggs have proved to be a healthful food).

Feel free to include egg whites in your diet as much as you want. Add one yolk for every three or four whites, as they contain healthy fats and nutrients not found in the egg white. Above all, eat a balanced diet. Even though egg whites are an excellent protein source, no single food can take the place of eating a well-rounded diet.