i have supplemented with Glutamine Post WO, and before bed. ive heard some people arent convinced that it helps any in bodybuilding. but supposedly it raises GH and is an immune-booster.

hi all, I'm interested in this topic as well.

I am an active person (3-4 gym workout days) and 1-2 bike rides per week.
It means about 3-4 hour at the gym and 6 hours on the bike weekly.

Of course since I went almost 100% raw I fell less the need to supplement my diet, but I ma convinced something is still needed.
Here's my supplementation:

pre WO: nothing
durng WO: gym=only water
               bike= cho (maltodextrins) or fruits (banana) if the ride is very long a bottle of water with alcalysing powder (cytrates)
after WO: fruit juice with amminoacidc (bcaa+glutammine)

with this supplementation plan an a paleo diet that is almost fully raw I can train and racover quite quickly.

What are your opinions ?

Yes, most of my supplenentation is for glycogen re-store. Of course, after a hard WO you have to repair muscle damage as well (here lies the need for ammino acids) moreover a read in different sources that glutammine is important to avoid immune system stress.
I usually eat some raw liver (or raw heart, that should also be rich in carnitine), but non in very big quantities, in order to favour glycogen replenishment.
I got inspiered in this plan by Cordain/Friel "The paleo diet for athetes" book.

I think it's a milestone in athletes nutrition.

This may be true, and probably is, if you practice a mid-low intensity activity and, as you state, Kristelle, with 2-3 days rest between WOs.
But when you go at, or above, your aerobic thresold for a significant amount of time and with little or no rest, it is impossible.
According o my experience.
What a cyclist, or another endurance athlete, can do is improve the use of fat as fuel, but it's impossible to rely only on them.
Fat metabolism is too slow to allow for a quick and full recover.

Sorry, Kristelle, but this is simply impossible.
When you go above you anaerobic thresold, you can only use glycogen (and it is a very small stock), when you enpty your glycogen stores you are fininished, you can only stop and recover (replenish glycogen stores via carbos o neoglucogenesis).
That's our physiology.
You simply can't rely on fats only if you don't wait those long recovery periods.