Glutamine is a nonessential amino acid found in abundance in muscle cells and blood. It is produced in muscle cells from other amino acids (glutamic acid, valine and isoleucine).
Glutamine is essential for cell growth and also serves as a fuel for the immune system. During periods of intense exercise or stress, blood glutamine levels drop, which weakens the immune system and increases the risk of infection. Glutamine levels also drop in muscle, resulting in loss of muscle tissue despite continued training.
, that during intense training, glutamine has a protein-saving effect. However, the evidence for glutamine is conflicting. Some research suggests that taking glutamine supplements immediately after intense training or competition, such as a marathon, may help you recover faster, reduce muscle soreness, and reduce the risk of colds and other infections. Other studies have not found any benefit. Canadian researchers found that glutamine did not increase strength or muscle mass when compared to placebo. Studies have used doses of about 100 mg glutamine per kg of body weight over 2 hours following intense training or competition. For an athlete weighing 70 kg, this is equivalent to 7 g. However, this does not mean that you will receive any benefit from taking glutamine.
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