Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Glutamine is a non-essential amino acid that plays a role in protein synthesis, immune function, and intestinal health. Its use as an athletic and exercise aid stems from the hypothesis that intense exercise can decrease plasma glutamine levels, potentially impairing immune function and performance. As a result, athletes sometimes supplement with glutamine to support recovery, reduce muscle soreness, and prevent infection. However, the scientific evidence supporting glutamine supplementation for enhancing athletic performance or recovery is limited. Most studies indicate that in healthy individuals, dietary intake and endogenous production of glutamine are sufficient, even during periods of intense training. Multiple reviews and randomized controlled trials have found that glutamine supplementation does not significantly improve muscle recovery, reduce delayed-onset muscle soreness, or enhance exercise performance compared to placebo. Some research has shown minor benefits for immune function in specific scenarios, such as during prolonged endurance events, but these effects are inconsistent and not robustly supported. Overall, while glutamine is biologically important and its supplementation is popular among athletes, current scientific evidence does not strongly support its use as an effective exercise or athletic performance aid for most people. The evidence is rated as modest (2/5), reflecting limited benefits in specific contexts but generally lacking strong, consistent support.

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