08 July, 2011
Should I Take Glucosamine Sulfate Before or After Weight Lifting?
You can take glucosmaine sulfate at any time during the day, preferably several times a day. Glucosamine has been used to treat osteoarthritis and various connective tissue injuries with noticeable effect. While you may get a certain amount of glucosamine via processed meats and gelatin, for effective use as an anti-inflammatory or pain reliever, this is no where near enough. Consult your physician before beginning any diet, supplementation or exercise program.
What Exactly Is Glucsamine?
Glucosamine is a compound belong to the glycosaminoglycan category. These compounds all consist of simple amino acid and sugar molecules that bind well with water molecules. This allows these compounds to increase the water retention at your joints and improve the turnover of collagen, or connective tissue in your joints. So in addition to providing lubrication for your joints, glucosamine will increase the rate at which connective tissue is restructured and repaired.
Use of Glucosamine
Glucosamine is processed quickly, so it is best taken in divided doses multiple times per day. Just 500 mg three times a day has shown positive results in dealing with all of the symptoms of osteoarthritis, including restricted movement. To date, there has not been any research showing negative effects with this dosage. Glucosamine is commonly available in gelatin capsule form, and can be purchased at many health food and supplement stores, including online retailers.
Stress From Weight Lifting
Performed properly, weight lifting should strengthen connective issue and improve joint stability, including the stability of the knee joints. Weight lifting has also been shown to improve specific bone mineral density. Assuming you are utilizing good technique, you should not experience joint injuries from resistance training. If this is not the case, you may have an existing injury that needs to be evaluated by a physician. Do not self-diagnose. If you are experiencing severe joint pain, get it treated immediately.
To ensure proper turnover and repair of collagen in your joints, you need a balanced diet with healthy fats and carbohydrates. The sugar molecules that are converted to collagen are best supplied by your diet, so get plenty of fruits and vegetables. Bring in healthy fats to your diet from sources like olive oil, flax, walnuts and salmon. The fluid lubricating your joints is produced by a hormonal response, and a diet low in fat can limit your ability to produce many hormones.
- "The Journal of the American Academy of Orthopaedic Surgeons"; Use of Glucosamine and Chondroitin Sulfate in the Management of Osteoarthritis; A. A. Brief, et al., March - April 2001
- "Drugs and Aging"; Glucosamine: a Review of Its Use in the Management of Osteoarthritis; A. J. Matheson, et al., 2003
- "Current Medical Research and Opinion"; Double-blind Clinical Evaluation of Oral Glucosamine Sulphate in the Basic Treatment of Osteoarthrosis; J. M. Pujalte, et al., 1980
- "Medicine and Science in Sports and Exercise"; The Effect of the Squat Exercise on Knee Stability; T. J. Chandler, et al., June 1989
- "Lancet"; Long-term Effects of Glucosamine Sulphate on Osteoarthritis Progression: a Randomised, Placebo-controlled Clinical Trial; J. Y. Reginster, et al., July 2001
- "Journal of Strength and Conditioning Research"; Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training in College-age Men and Women; Harold C. Almstedt, et al.; July 2010
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