L-Glutamine — Recovery & Immune Support
L-Glutamine — Recovery & Immune Support
What is L-glutamine and why do athletes need it?
L-glutamine is the most abundant amino acid in the body, making up to 60% of skeletal muscle amino acid stores. Intense training can significantly deplete glutamine reserves, slowing recovery and weakening the immune system. Supplementing with glutamine helps accelerate muscle recovery, support gut health, and keep the immune system strong especially during intense training periods.
Frequently asked questions about L-glutamine
The best time is immediately after training when muscles need recovery most. Alternatively, you can split glutamine into several doses throughout the day — morning, post-workout, and before bed. This ensures steady amino acid levels and supports continuous recovery throughout the day.
Athletes are recommended 5-10 grams per day. For lighter training loads, 5 grams is sufficient, while more intense training may warrant 10-15 grams. Glutamine is safe even in larger amounts, as the body continuously uses it for energy and immune processes.
Yes, glutamine is the primary energy source for immune cells. Intense training lowers blood glutamine levels, which can make athletes more susceptible to infections. Studies show that glutamine supplementation reduces the incidence of upper respiratory tract infections in marathon runners and other endurance athletes.
Yes, glutamine pairs well with most supplements. Popular combinations include glutamine + BCAAs for recovery, glutamine + creatine for muscle mass, and glutamine + probiotics for gut health support. Glutamine can be mixed directly into your protein shake.