Synopsis

Source of validity: Scientific
Rating (out of 5): 3

L-alanyl-L-glutamine is a dipeptide composed of the amino acids L-alanine and L-glutamine. It is used in sports nutrition and exercise recovery primarily due to its ability to enhance glutamine stability and absorption. Glutamine alone is a conditionally essential amino acid that can become depleted during prolonged, intense exercise, potentially impairing immune function and muscle recovery. However, free glutamine is unstable in solution and poorly absorbed when taken orally. The dipeptide form, L-alanyl-L-glutamine, is more stable and efficiently transported across the intestinal wall via peptide transporters.

Several scientific studies have investigated the effects of L-alanyl-L-glutamine supplementation on exercise performance, hydration, and recovery. Research indicates that supplementation may help maintain plasma glutamine levels, improve fluid and electrolyte absorption, and reduce markers of muscle damage and fatigue in endurance athletes. For example, a study in Journal of the International Society of Sports Nutrition (2015) found that L-alanyl-L-glutamine improved time to exhaustion and promoted better rehydration after exercise compared to water or plain glutamine. Other studies have shown possible benefits for immune support during periods of intensive training.

Nevertheless, while there is a growing body of evidence supporting the use of L-alanyl-L-glutamine for exercise-related applications, the overall strength of the evidence is moderate (hence a rating of 3). More large-scale, long-term clinical trials are needed to fully establish its efficacy and optimal dosing. Current evidence justifies its use as a sports supplement, particularly for endurance athletes, but it should be considered as part of a comprehensive nutrition and recovery strategy.

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