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

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Synopsis

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

L-glutamine is an amino acid that is sometimes used as a dietary supplement by athletes and individuals engaging in intense exercise. The rationale for its use is based on its role as a key fuel source for immune cells and its involvement in nitrogen transport, which is important for muscle recovery and protein synthesis. During prolonged or intense exercise, plasma glutamine levels may decrease, leading to the hypothesis that supplementation could help reduce muscle soreness, enhance recovery, or support immune function.

However, scientific evidence supporting these claims is limited and somewhat inconsistent. Some studies have indicated that L-glutamine supplementation may help reduce the incidence of exercise-induced infections, particularly in endurance athletes under heavy training loads. For example, a few small trials have shown a modest reduction in upper respiratory tract infections after supplementation. Regarding muscle recovery and performance, most research has failed to show significant benefits of glutamine supplementation for muscle soreness, recovery speed, or improvements in strength or endurance performance in healthy adults.

Overall, while there is scientific interest and some preliminary evidence suggesting a minor benefit for immune support in very specific athletic contexts, the overall evidence base is weak (rated 2/5), and glutamine is not widely recommended as an essential supplement for exercise recovery or performance in most populations.

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