Glutamine is the most abundant amino acid in the body and plays an important role in repairing body tissues, supporting the digestive system and maintaining immune function. Although your body produces most of what it needs, prolonged, high-intensity exercise can temporarily reduce glutamine levels, says registered dietitian Marie MacGregor of the Sports Science Institute of South Africa.
Could glutamine help you recover?
Research suggests glutamine supplementation may support recovery after intense exercise by promoting protein synthesis, helping repair microscopic muscle damage and reducing muscle inflammation. Some studies have also found it may reduce muscle soreness and help support immune function, which can be temporarily suppressed after prolonged, strenuous training.
However, MacGregor says the evidence remains mixed. "Further research is needed before any recommendations can be made regarding glutamine use by athletes," she says. "If athletes are meeting their protein requirements, there should be no additional need for glutamine."
Should you take a glutamine supplement?
Glutamine deficiency is uncommon in healthy people, but supplementation may be considered in certain circumstances, such as severe illness, injury or periods of extreme physical stress, under the guidance of a healthcare professional. In South Africa, glutamine is also used therapeutically in hospitals for conditions including wound healing and mucositis.
If you're considering a glutamine supplement, speak to your healthcare provider first. As with any supplement, it should support a balanced diet and well-structured training programme rather than replace them.
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