Synopsis

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

L-Alanyl-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 proposed benefits in enhancing hydration, supporting gut integrity, and aiding muscle recovery. Scientific evidence supporting its use is moderate (rated 3 out of 5). Several studies demonstrate that L-Alanyl-Glutamine is more stable and better absorbed than free glutamine, especially under stress conditions like prolonged exercise.

Research has shown that supplementation with L-Alanyl-Glutamine during exercise can increase fluid and electrolyte absorption in the intestine, potentially improving rehydration and reducing the risk of dehydration. A handful of human studies indicate that this dipeptide may help maintain performance and delay fatigue during prolonged endurance exercise, likely due to improved hydration and preservation of plasma glutamine levels. Additionally, L-Alanyl-Glutamine has been shown to support gut barrier function, which can be compromised during intense physical activity.

However, while there is scientific validation for its physiological effects, the evidence for substantial improvements in athletic performance or muscle recovery is not yet robust or conclusive. Most studies have small sample sizes, and further research is needed to establish optimal dosages and clarify its effects on exercise outcomes. Overall, current evidence justifies its use as a supplement to support hydration and gut health in athletes, but claims regarding significant performance enhancement should be interpreted with caution.

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