Synopsis

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

L-glutamine is a non-essential amino acid that has been widely marketed as an athletic and exercise aid, particularly for enhancing muscle recovery and reducing muscle soreness after intense exercise. The rationale for its use is based on its role in protein synthesis, nitrogen transport, and as a fuel for immune cells, which may be depleted following prolonged or strenuous exercise. However, the scientific evidence supporting the use of L-glutamine for improving exercise performance, muscle recovery, or reducing muscle soreness is limited and mixed.

Several studies have investigated whether glutamine supplementation can enhance muscle recovery or prevent exercise-induced immune suppression. While some small studies have reported minor reductions in muscle soreness and improved glycogen resynthesis, larger and more rigorous trials have generally found no significant benefit in terms of muscle strength, power, or overall exercise performance in healthy individuals. The evidence is somewhat stronger for glutamine’s potential to support immune function in endurance athletes under heavy training loads, but even in this area, the results are not robust or consistent.

Overall, while the use of glutamine as an exercise aid has a plausible physiological basis and is popular within sports nutrition, the current scientific evidence does not strongly support its effectiveness for muscle recovery or performance enhancement in most athletes. Therefore, its evidence rating for this indication is low (2 out of 5).

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Nature's Sunshine AIVIA Hydrate
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Nature's Sunshine l-Glutamine
Nature's Sunshine Solstic Cardio
Nature's Sunshine Target TS-II Formula
Nature's Sunshine Ultrabiome DTX
Nature's Sunshine VitaWave