Glutamine is one of the most popular amino acids in sports nutrition and gut health. Learn what it is used for, how to take it, and its contraindications.
What is glutamine and what is it used for?
Glutamine is the most abundant amino acid in the body. It is a key energy source for intestinal and immune-system cells. Its levels may fall during intense physical stress (demanding training), when supplementation may be useful.
Glutamine benefits
- Muscle recovery after high-volume training.
- Gut health: it helps maintain intestinal-barrier integrity.
- Immune-system support during periods of high physical demand.
It is worth being realistic: in well-nourished athletes, its effect on performance is modest; its greatest interest lies in gut health and periods of physical stress.
How to take glutamine and dosage
For sport, 5–10 g per day is commonly used, often after training; lower doses are used for intestinal maintenance. It is very well tolerated and has an excellent safety profile up to around 20 g/day in healthy adults. For recovery, review how much protein to take and how.
Contraindications and side effects
It is usually well tolerated; high doses may cause mild digestive discomfort. It should be avoided during pregnancy and breastfeeding, and by people with severe kidney or liver disease. Consult a healthcare professional if you take medication. Complete your diet with foods rich in protein.
Glutamine for brands and distributors
We take care of the manufacturing of food supplements and we formulate glutamine and amino acids for sport and digestive health. Contact us to manufacture your private-label supplement.
