Glucosamine
Rating:*****
Category: Recovery
Explanation: Glucosamine is the major building block of both solid parts of
cartilage (proteoglycans and collagen).
Bodybuilding Benefit: Glucosamine levels in cartilage cells determine whether
or not repair happens in joints. Glucosamine also helps reduce joint pain and
tenderness. Bodybuilders are hard on their joints and Glucosamine helps to keep
them healthy to keep hitting the heavy weights.
Dosage: 1500- 2000 mg per day; half in the morning, half in the evening.
What is Glucosamine?
Glucosamine is an important building block of joint cartilage. Supplemental
glucosamine is an amino sugar that is derived from shellfish. It is made from the
shells of of shrimp, lobster and crab. Glucosamine is often paired in supplement
form with chondroitin, part of a large protein molecule responsible for cartilage
elasticity. The two common types available commercially are glucosamine sulfate
and glucosamine hydrochloride.
Health Benefits
Glucosamine supplements are believed to play an important role in lubricating the
joints, increasing joint mobility and slowing or preventing the deterioration of joint
cartilage. Studies show that people suffering from osteoarthritis experience relief
of joint pain and improvement of symptoms. It is also thought that glucosamine
may fight inflammation, encourage new cartilage to be built, and inhibit the
Though research looks very promising, the long-term safety and effectiveness of
glucosamine supplements have not been established.
Glucosamine Sulfate or Glucosamine Hydrochloride?
To keep glucosamine molecules stabilized and prevent deterioration before
consumption, manufacturers often attach glucosamine to another molecule:
sulfate (glucosamine sulfate) or chloride (glucosamine hydrochloride). There is no
scientific proof to date that one is superior to the other, though glucosamine
sulfate may cause stomach upset in certain individuals. There is no evidence that
the body absorbs either type differently.
