L-Glutamine

What it is

L-glutamine is the most abundant amino acid in the body and a fuel source for immune and gut cells. Plasma glutamine falls after prolonged exercise, which led to the theory that supplementing it could aid recovery and immunity.

Benefits

Does not improve athletic performance, strength, or body composition in healthy, well-fed people; some trials suggest modestly lower muscle-damage markers and faster strength recovery after training. Studied doses range from about 6 g/day up to roughly 0.1 g per kg taken several times daily.

When to take it

When used for recovery, it is often taken after exercise; larger daily amounts are split across the day.

Side effects

Well tolerated even at high doses, with occasional mild gastrointestinal discomfort. No serious adverse effects reported in healthy adults.

Sources

• Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players (PMC)
• The effect of glutamine supplementation on athletic performance, body composition, and immune function: a systematic review and meta-analysis (Clinical Nutrition)

Products containing L-Glutamine

No products in our database contain this ingredient yet.