Evidence supporting the use of: L-glutamine
For the health condition: Body Building

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Synopsis

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

L-glutamine is an amino acid that is commonly marketed to bodybuilders and athletes for its purported benefits in muscle recovery, immune support, and reduction of muscle soreness. The rationale behind its use stems from the fact that glutamine is the most abundant amino acid in skeletal muscle and plays a role in protein synthesis and cellular hydration. Some early studies suggested that intense exercise can decrease glutamine levels, potentially impairing recovery and immune function, which led to the hypothesis that supplementation might be beneficial for athletes, especially those undergoing intense training.

However, the scientific evidence supporting glutamine supplementation for body building is limited and inconsistent. Several well-controlled studies have failed to demonstrate significant improvements in muscle mass, strength gains, or recovery markers in healthy individuals who consume adequate protein. A systematic review published in the Journal of the International Society of Sports Nutrition (2019) concluded that glutamine supplementation does not appear to enhance muscle performance, muscle mass, or recovery beyond what is achieved with a balanced diet. There is some evidence that glutamine may help in catabolic states (e.g., severe illness or trauma) and may support immune function in those scenarios, but this is not directly translatable to healthy bodybuilders.

In summary, while there is some scientific rationale and limited evidence for glutamine's role in extreme physical stress, the overall body of research does not robustly support its routine use for muscle growth or recovery in typical bodybuilding practice.

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