Short answer: L-glutamine powder is a single amino acid supplement. Glutamine is the most plentiful amino acid in the body and is used by gut and immune cells. Research in healthy, well-fed athletes is mixed, so it suits people who train hard or eat little protein more than everyone.
What it is
Glutamine is a "conditionally essential" amino acid. Your body makes it, but during hard training, illness or low protein intake, demand can outpace supply.
What the research says
- A review of glutamine and immune function describes its role as fuel for immune and gut-lining cells, and notes blood levels can fall after long, intense exercise (Nutrients, 2018).
- A review of glutamine in sport found little evidence it improves performance in well-fed athletes, and reported doses of around 20 to 30 g a day were well tolerated in studies (Journal of Nutrition, 2008).
How people use it
- Typical serve: about 5 g, mixed into water or a shake, once or twice a day.
- Timing: after training or before bed are common choices.
- Mixing: it is close to tasteless, so it blends into most drinks.
- Food first: meat, fish, eggs, dairy, tofu and beans all supply glutamine.
If you want an unflavoured option for your shaker, see our L-Glutamine Powder.
Check first if this is you
If you have liver or kidney disease, a history of seizures, bipolar disorder, are pregnant or nursing, or take medication for a health condition, talk to your pharmacist or doctor first.
