UAN: Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Found abundantly in your muscles and blood plasma, the nonessential amino acid glutamine serves as fuel

No food sources; glucosamine is produced in the body from glucose and glutamine Supports the health, flexibility and functions of the joints Inconclusive but promisingInformation obtained from: Runner's World archives, Boots, Solgar Vitamins, the British

in building immunity.There is convincing evidence that dietary nutrients such as glucose, protein, fat and glutamine play an important role in supporting immune function. While minerals such as iron, zinc, and vitamins A, E, B6 and B12 are also important

if you can resupply it within the first two hours after exercise. The whey protein with glutamine (amino acids) helps to build lean muscle and rapidly-absorbed carbohydrate re-energises your tired body. The chocolate flavour of High5’s recovery drink

.AndrostenedioneBranched-Chain Amino AcidsCalciumCarbohydrateChromiumCreatineFat BlockersFat BurnersFish OilFolate (Folic Acid)GinsengGlucosamine and Chondroitin SulfateGlutamineIronMagnesiumPhytochemicalsProteinPyruvateSodium BicarbonateVitamin CVitamin EWhey ProteinZinc

carton of Maxi-Milk contains the same amount of protein as you’ll find in a portion of chicken breast and as much carbohydrate as a serving of brown rice. It is also high in both glutamine and leucine, amino acids that have been found to aid muscle

"Glucosamine, glutamine and glycerol are the three most important supplements a runner should consider taking," says nutritionist Penny Hunking from Energise Nutrition. Glucosamine shores up defences to relentless pounding. "It enables the body to manufacture

with foods rich in antioxidants and glutamine. "Beans and raw spinach are good sources for both," says RW Nutrition Editor Anita Bean. "Most brightly coloured fruits and vegetables – especially blueberries – are also rich in antioxidants. Glutamine

, study of eight overtrained triathletes revealed depressed levels of glutamine, an amino acid that bolsters the immune system. So, watch for frequent head colds, swollen lymph glands, allergic reactions and slow-healing cuts.Mind controlOvertraining does