Synopsis

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

L-alanyl-L-glutamine is a dipeptide composed of the amino acids alanine and glutamine, and is used in sports nutrition formulations to support endurance during prolonged exercise. The scientific rationale centers on its ability to improve hydration status and maintain plasma glutamine concentrations during stress, such as intense or extended physical activity. Several clinical studies suggest that ingestion of L-alanyl-L-glutamine enhances fluid and electrolyte absorption in the gut, potentially reducing the risk of dehydration and gastrointestinal distress during endurance exercise. For example, research published in the Journal of the International Society of Sports Nutrition (2010) found that athletes consuming L-alanyl-L-glutamine during exercise showed improved time to exhaustion and better fluid uptake compared to placebo. Other studies indicate that the dipeptide form is more stable and better absorbed than free glutamine, which is rapidly degraded in the gut. There is also evidence that L-alanyl-L-glutamine supplementation helps preserve muscle glutamine levels, supporting immune function and reducing muscle soreness after endurance activities. However, while these findings are promising, the overall body of evidence is still developing, with some studies showing modest or no effect. Thus, the scientific support rates as moderate (3/5): there is evidence from both mechanistic and human performance studies, but more large-scale, independent research is needed to confirm its efficacy and optimal dosing protocols for enhancing endurance.

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