The Intelligent & Relentless Pursuit of Muscle™
Supplements and Nutrition
 
Gut Health Thread
1 2 Next Last
 

WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

After overhauling my diet and seeing the tremendous results that can be produced from such change, I am now turning my focus towards gut health and its overall improvement and maintenance.

I know that in regards to gut health and digestion there are some very knowledgeable, well studied members in this community, and would hope that they can contribute generously to this thread.

Any and all information related to this topic is more than welcome. My first questions would revolve around: Best/Worst foods for your gut? What's the word on prebiotics/probiotics? Digestive enzymes? Foods that can irritate/inflame/constipate/upset/heal you gut? Anybody else who has questions please post them as well!

Ultimately some of what comes in must come out, and I want to know how to keep my system in optimal shape.

  Post New Thread | Reply | Quote | Report
 

JoabSonOfZeruiah
Level

Join date: Jul 2009
Posts: 1535

I have poor digestion for anything that isn't meat, is there a way I can improve it?

  Post New Thread | Reply | Quote | Report
 

rhod
Level 100

Join date: Jul 2005
Posts: 826

I think one of the key factors that many people overlook is simply eating natural food. Since I've even been hospitalized due to my inflamed gut I'm going to take a good hard look at what I eat daily and see how I can improve it.

Right now I'm thinking about cutting down on meat and increasing fruit intake. From the information I have gathered so far ripe fruit is among the easiest digestable foods available to mankind so I'm going to focus on that, see how my gut reacts and see what happens to my stool.

  Post New Thread | Reply | Quote | Report
 

bond james bond
Level 3

Join date: Nov 2002
Posts: 3363

Research irritable bowel syndrome. I had that for about a year and it was hell. A dude in the T-Cell started a thread about it and it will be exactly what your looking for.

edit/I'm not a t-cell member but if I'm really quiet and don't make any noise whilst poking around there no one says a word ;)

  Post New Thread | Reply | Quote | Report
 

grettiron
Level 1

Join date: Mar 2009
Posts: 2571

I'm also trying to get my guts healthy and efficient. So far I've had some success, but it's only due to trial and error.

Those twinlab super enzymes mentioned in another thread have been a godsend. Also got some of their super probiotic with ganedenBC which was also mentioned somewhere.

So are the enzymes something that you stop taking eventually?

For what it's worth, my diet is 3 whole food meals and 2 shakes per day. Pretty much just buckwheat, flaxseed, and chicken/meat with fruit/veggies thrown in on occasion. Shakes are whey, malto, EVOO.

  Post New Thread | Reply | Quote | Report
 

tyreille
Level 3

Join date: Apr 2008
Posts: 49

What helps my gut is having a cup of yogurt a day, and also taking some bioperine with my peri-workout, and naturally fiber does wonders for your gut.

Caffeine, and any stimulant get's my insides rolling and stirring too. It seem's to mess with my insides, same with sugar alcohol, I won't touch the stuff.

  Post New Thread | Reply | Quote | Report
 

forbes
Level

Join date: May 2008
Posts: 1915

All good information. I know fasting has helped me tremendously. I would always have gas and feel bloated. Especially when I was hungry (which is ironic). The first day I tried fasting and I didn't get that "hunger gas". Ever since then, I have not had it, and the only time I get bloated is when I eat too much, which is normal for everyone. I think its a good idea to give the digestive system a regular break from well......digesting food.

  Post New Thread | Reply | Quote | Report
 

andersons
Level 10

Join date: Apr 2003
Posts: 1314

pradaboy wrote:
I think one of the key factors that many people overlook is simply eating natural food. Since I've even been hospitalized due to my inflamed gut I'm going to take a good hard look at what I eat daily and see how I can improve it.

Right now I'm thinking about cutting down on meat and increasing fruit intake. From the information I have gathered so far ripe fruit is among the easiest digestable foods available to mankind so I'm going to focus on that, see how my gut reacts and see what happens to my stool.

I think that's a good idea.

After 4 years of horrible diet in college (no veggies, everything fried in oil changed once a semester, tons of sugar, etc.), and high stress (triple major, music performance, little sleep), my digestion was really messed up. I started following Fit For Life which recommends nothing but raw fruit before noon. FFL is negative about meat and all animal products, so if you follow what they say is best, you're pretty much vegan. I followed that for a couple years, where the only animal product I used was butter. So the rest of the day I ate vegetables sauteed in butter and EVOO, and brown rice. Lots and lots of brown rice. Well, I got very healthy on this diet. I was probably eating half a gallon of fruit before noon. I was also using a VitaMix to make soups with pulverized veggies that are probably easier to digest.

All these years later and much healthier gut, I don't follow this diet any more, but I do believe it's good for people with impaired digestive health. And I still think I do great eating lots of fruit in the morning. (Nowadays I also have yogurt or protein powder with it.)

So, raw fruit, cooked veggies (and puree them too), rice/brown rice. Soak the rice overnight before slow cooking to make it more digestible.

  Post New Thread | Reply | Quote | Report
 

WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

What's the word on pre and probiotics? Should they only be used by people with severely messed up digestive tracts or are they a good addition for someone that is in great health?

  Post New Thread | Reply | Quote | Report
 

forbes
Level

Join date: May 2008
Posts: 1915

WestCoast7 wrote:
What's the word on pre and probiotics? Should they only be used by people with severely messed up digestive tracts or are they a good addition for someone that is in great health?


I would assume that eating foods rich is probiotics would be good even for people in good digestive health, but would not be necessary in supplemental form. I mean I buy the occasional activia or cottage cheese enriched with live cultures, but there's no need to buy additional supplements since my gut flora seem fine. As they say, you can have too much of a good thing.

  Post New Thread | Reply | Quote | Report
 

CapnYousef
Level 2

Join date: May 2010
Posts: 584

I beg to differ on probiotics forbes - I had a major hit from eating out once (reason I no longer eat out) that required my diet to suck for a pretty long time in terms of variation. Yogurt all day and literally dozens of probiotic pills a day. A bottle of simple acidophilus pills or something simple isn't expensive and should last you a few weeks, give a few a day a shot (on an empty stomach, try it when you first wake up) and see how your digestion feels. It can't hurt, but only help to correct any imbalances in your gut-flora ratios.

  Post New Thread | Reply | Quote | Report
 

Alex Stoddard
Level 2

Join date: Oct 2002
Posts: 139

L - Glutamine

Poliquin & Berardi both recommend high dose glutamine for gut repair, and I was just watching a show about Celiac Disease in which the 2 Naturopaths highly recommended glutamine for repairing the gut (obviously, second to avoiding gluten/wheat).

  Post New Thread | Reply | Quote | Report
 

ron22
Level 2

Join date: Apr 2009
Posts: 406

How much bioperine are you guys taking? I was looking into it and it looks like an awesome supplement.

  Post New Thread | Reply | Quote | Report
 

morepain
Level 100

Join date: Oct 2002
Posts: 1285

POST I MADE IN PRADABOYS THREAD, this protocol is what i used when working with a board certified nuerologist/functional medicine specialist...EVERYTHING starts in the gut...most "disease" that afflicts man could be stopped though whole food nutrition and proper gut health maintenance. The following protocol will clean up a toxic gut and get you back on track and feeling great.

You need to clean the gut up as well, this is the protocol i followed from my nuerologist/functional medicine practitioner

take in a series not all at once

1. Metagenics canbactin ar (one bottle till gone)

2. Metagenics candibactin br (one bottle till gone)

3. Olive leaf extract (for one month as directed)

4. Capryllic acid (two months as directed)


Stay on GOOD probiotic for life...i use metagenics ulta flora plus df
fish oil (Flameout is all i use) 2-4 grams per day

glutamine (or jsut healthy serivings of Metabolic Drive which has plenty and also covers the rest of your aminos)


  Post New Thread | Reply | Quote | Report
 

whereami
Level

Join date: Mar 2008
Posts: 159

I second the notion that even someone in seemingly great health should be taking a probiotic supplement.

I would also recommend everyone do a test like the CSAPx3 from Doctor's Data to find out how healthy their GI tract really is. It's not a fun test by any means (you poop in a french fry tray and dig out pieces with a tiny plastic spoon), but it will give you a ton of information about your gut health.

More info on the test here http://www.doctorsdata.com/..._info.asp?id=25 and a sample report here http://www.doctorsdata.com/...ory.asp?id=1951

  Post New Thread | Reply | Quote | Report
 

WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

Alex Stoddard wrote:
L - Glutamine

Poliquin & Berardi both recommend high dose glutamine for gut repair, and I was just watching a show about Celiac Disease in which the 2 Naturopaths highly recommended glutamine for repairing the gut (obviously, second to avoiding gluten/wheat).



I've been reading up on Glutamine as a supplement and it sounds amazing. I used to get it through shakes, but since I don't utilize those anymore, I think adding Glutamine in looks like a smart move.

How many people here supplement with Glutamine? How do you do it and what have you thought?

  Post New Thread | Reply | Quote | Report
 

Alex Stoddard
Level 2

Join date: Oct 2002
Posts: 139

WestCoast7 wrote:
How many people here supplement with Glutamine? How do you do it and what have you thought?

I just began using it (literally, day 3. Based on what I've read from guys like Poliquin and Berardi)
I just bought 1kg, I'm taking 80 grams/day, for 5 days(10 grams/6X + 20 grams in my PWO shake, then I plan to use 5 - 20 grams / day after that.
Poliquin stated that it was one of his "dirty tricks" he used to help his hockey players gain muscle mass.

When all the hype about glutamine was "it's great / no it's a waste", the argument about how much was gobbled up by the gut kept coming up. I even read this 12+ years ago in Muscle Media 2000, pertaining to Cytovol or something.

This seems relevant to gut health.

  Post New Thread | Reply | Quote | Report
 

WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

Alex Stoddard wrote:
WestCoast7 wrote:
How many people here supplement with Glutamine? How do you do it and what have you thought?

I just began using it (literally, day 3. Based on what I've read from guys like Poliquin and Berardi)
I just bought 1kg, I'm taking 80 grams/day, for 5 days(10 grams/6X + 20 grams in my PWO shake, then I plan to use 5 - 20 grams / day after that.
Poliquin stated that it was one of his "dirty tricks" he used to help his hockey players gain muscle mass.

When all the hype about glutamine was "it's great / no it's a waste", the argument about how much was gobbled up by the gut kept coming up. I even read this 12+ years ago in Muscle Media 2000, pertaining to Cytovol or something.

This seems relevant to gut health.


It's definitely related as many, including Poliquin himself, have stated that glutmaine consumption can have a very positive effect on gut health.

How did you decide on your dosing? and when is the optimal time to consume?

  Post New Thread | Reply | Quote | Report
 

Alex Stoddard
Level 2

Join date: Oct 2002
Posts: 139

WestCoast7 wrote:
How did you decide on your dosing? and when is the optimal time to consume?

Initial interest came when Berardi recommended researching Glutamine and GI health on pub med(from an old forum post) ("It should keep you busy for a WHILE." J.B). He first stated that there was little/no evidence on it's benefit to muscle building, but that "in some GI cases, glutamine can be quite beneficial, reducing ileal inflammation and other problems."

Then one of Poliquin's tips on his facebook page was that high dose glutamine was a trick he used to increase his athletes' muscle mass. There were plenty of nay-sayers(no surprise there), but he responded with his thoughts.

All in all, I'm not expecting to get Hyyyooooge from it, I just think there's little harm in trying it. I don't really suffer from GI issues either, but again, I doubt this will cause any problems.

Poliquin recommended 80 grams for 5 days, and people asked why not 2 weeks, 1 month, and he responded that it wasn't necessary, and that after 5 days, 20 grams would suffice.
He recommended 10 grams/8 times a day to prevent the Hershey squirts. I just take it 45 minutes before my meals.

  Post New Thread | Reply | Quote | Report
 

CapnYousef
Level 2

Join date: May 2010
Posts: 584

WestCoast7 wrote:
Alex Stoddard wrote:
L - Glutamine

Poliquin & Berardi both recommend high dose glutamine for gut repair, and I was just watching a show about Celiac Disease in which the 2 Naturopaths highly recommended glutamine for repairing the gut (obviously, second to avoiding gluten/wheat).



I've been reading up on Glutamine as a supplement and it sounds amazing. I used to get it through shakes, but since I don't utilize those anymore, I think adding Glutamine in looks like a smart move.

How many people here supplement with Glutamine? How do you do it and what have you thought?


A close member of my family has unfortunately fallen ill with leaky gut syndrome and glutamine a few times a day was prescribed along with a few other not-OTC items.

  Post New Thread | Reply | Quote | Report
 

WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

CapnYousef wrote:
WestCoast7 wrote:
Alex Stoddard wrote:
L - Glutamine

Poliquin & Berardi both recommend high dose glutamine for gut repair, and I was just watching a show about Celiac Disease in which the 2 Naturopaths highly recommended glutamine for repairing the gut (obviously, second to avoiding gluten/wheat).



I've been reading up on Glutamine as a supplement and it sounds amazing. I used to get it through shakes, but since I don't utilize those anymore, I think adding Glutamine in looks like a smart move.

How many people here supplement with Glutamine? How do you do it and what have you thought?


A close member of my family has unfortunately fallen ill with leaky gut syndrome and glutamine a few times a day was prescribed along with a few other not-OTC items.


Interesting. I was thinking about adding 5 grams post workout and 5 grams before bed. Do you think the brand makes a big difference since there really is only one ingredient?

Also, what would be the difference in benefits of taking BCAA's vs Glutamine? I am aware that they are all amino acids, and that they are probably utilized for different purposes in the body, but am unsure of their differences in specific effects.

  Post New Thread | Reply | Quote | Report
 

CapnYousef
Level 2

Join date: May 2010
Posts: 584

The difference (as I understand it) with BCAAs and L-Glutamine is BCAAs are the only things directly used by the muscles (probably said that wrong) while Glutamine is simply oriented towards recovery as a whole. It does this by reversing or slowing catabolism, facilitating recovery. It is "conditionally essential" because it needs food to work as well. Glutamine is used very often in the medical field to speed recovery after surgery if I recall correctly, so I see why it works with bodybuilders in reducing soreness/fatigue.

BCAA's have a different method of being digested

"The reason why pure BCAA powder has such a powerful effect on blood levels of the amino acids, is because of the metabolism of BCAA, which passes directly to the blood stream rather than digesting in small intestine or the liver. Therefore, an oral BCAA supplementation is considered to be of the same effect as injection, because it reaches the bloodstream very rapidly."

and

"BCAA are mostly catabolized in skeletal muscle. This represents an important difference between brainched-chain and other amino acids that are primarily digested in the liver and intestine."

I've read this all in a dozen places just worded differently. I've also heard it as BCAAs are the one group of aminos that move more directly to the muscle/blood stream.

Edit: and although Biotest claims it matters (maybe it does with creatine) in my mind, BCAAs are BCAAs and Glutamine is Glutamine. I buy both by the 5-lb tub for dirt cheap at a certain local store.

  Post New Thread | Reply | Quote | Report
 

andersons
Level 10

Join date: Apr 2003
Posts: 1314

I believe glutamine helped heal a peptic ulcer I had.

It's tremendously helped a friend of mine who survived colorectal cancer. Before glutamine, major gut issues often kept him from leaving the house. Now, he has only minor gut issues, and those would probably disappear if his diet weren't so poor.

I have personally never noticed anything from probiotics, and I've tried LOTS of brands.

I've tried a lot of stuff for chronic gut issues in the past, but if I had a hint of a problem now, glutamine would be the FIRST thing I would take.

  Post New Thread | Reply | Quote | Report
 

WestCoast7
Level 1

Join date: Aug 2009
Posts: 5083

andersons wrote:
I've tried a lot of stuff for chronic gut issues in the past, but if I had a hint of a problem now, glutamine would be the FIRST thing I would take.


Luckily I don't have any gut issues since I eat extremely well, I just want to maintain and enhance its overall health. I ordered up some glutamine so we'll see how that goes.

I was thinking about using 5 grams post workout and 5 grams before bed. Would taking 5 grams upon waking be prudent?

  Post New Thread | Reply | Quote | Report
 

plateau
Level

Join date: Mar 2006
Posts: 1114

I have used Beradi's gut healing protocol after a sickness, it involved glutamine, enzymes and prebiotics - healed me in 2 weeks. I did use peptide bonded glutamine. Was very happy with results and apart from a few things my guts are in great shape now.

The following don't really agree with my guts post sickness:
Eating too many eggs
Spicy food but cannot give this up I'm afraid
Alcohol - the worst
Caffein in large doses
Creatine

  Post New Thread | Reply | Quote | Report
1 2 3 4 5 6 Next Last