Citable fact
«Glutamine» — evidence level B. Dosage: 5–10 g per day in sports products; in clinical studies — up to 0.3–0.5 g/kg. For sports there is no confirmed range. Source: PMID 29784526, permanent link to the source in the list below.
How it works
The main fuel for intestinal cells and lymphocytes; in clinical conditions its consumption rises sharply, but ordinary training does not lead to a significant deficiency.
Dosage and intake
5–10 g per day in sports products; in clinical studies — up to 0.3–0.5 g/kg. For sports there is no confirmed range.
Usually after training or before bed; the rationale is weak, since the effect in healthy people is almost absent.
Forms
Free L-glutamine and, in clinical settings, dipeptides (alanyl-glutamine) have been studied. Sports data are mainly on the free form.
What is confirmed
- Systematic review: in healthy athletes there is no significant effect on performance, body composition or immunity
- Individual studies show a reduction in the frequency of infections in athletes at extreme training volumes
- In clinical settings it is useful for burns, trauma and critical conditions — this does not carry over to healthy people
- Side effects at usual doses are minimal
Adverse effects and limitations
- Practically useless with a normal protein diet
- Bloating and nausea are possible at doses above 10 g
- Caution in liver and kidney disease and in epilepsy
Interactions
- Lactulose and some antiepileptic drugs: a theoretical effect on glutamine metabolism
- In cancer patients — only as prescribed by a doctor
Who must not use it
- Under 18 years: Not recommended without medical indications.
- Pregnancy and lactation: Not recommended due to the absence of data.
- severe liver disease
- kidney failure
- epilepsy
Sources
- The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials · Ramezani Ahmadi A, Rayyani E, Bahreini M · Clinical nutrition (Edinburgh, Scotland), 2019 · PMID 29784526
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
See also
Comparisons
Open in the app
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