Glutamine
An amino acid found in high concentrations in the muscles, taken to aid recovery and support gut health, particularly during intense training sessions.
Benefits
- Supports post-workout recovery
- Helps maintain a healthy intestinal lining
- May help support the immune system during periods of intense training
Precautions
Of limited benefit to athletes who already have an adequate protein intake. Caution is advised in cases of liver or kidney disease.
Recommended dosage
5 to 10 g a day
Did you know?
Glutamine supplementation may prevent the increase in intestinal permeability (leaky gut syndrome) caused by intense exercise, an effect linked to the activation of protective proteins such as HSP70.
What the studies say
This human study investigated the effects of 7 days of oral glutamine supplementation on exercise-induced gastrointestinal permeability. Glutamine supplementation prevented the increase in intestinal permeability caused by intense exercise. These effects may be linked to the activation of the heat stress response, which protects intestinal cells.
Zuhl MN, Lanphere KR, Kravitz L, Mermier CM, Schneider S, Dokladny K, Moseley PL. — (2014) — View the source study
For information only: not a substitute for medical advice. Dietary supplements are not a replacement for a varied, balanced diet. Learn more