The Benefits of Glutamine For Athletes

Are you an athlete who’s constantly told you should be taking glutamine, but not sure why? As it turns out, glutamine has a range of benefits in athletic performance and recovery.

It can be derived from foods such as cabbage, legumes, tofu and fish, although it is a non-essential amino acid, meaning the body is capable of producing it without food. However, during periods of chronic disease and muscle wasting, its status is elevated to essential.

Glutamine is the most abundant amino acid in the body and is manufactured in the muscles and transported into different organ systems via the bloodstream. It is a building block for protein synthesis and is needed to make other amino acids.

So, as an athlete, how can glutamine benefit you?

Studies suggest glutamine can delay fatigue, leading to improved athletic performance. The main causes of fatigue are an accumulation of protons in the muscles, an attenuation of energy sources, oxidative stress, muscle damage and a build-up of ammonia in the body. Glutamine delays fatigue by stimulating glycogen synthesis, indirectly inducing energy production via the Krebs cycle, preventing a build-up of ammonia and protecting the body against oxidative stress and muscle damage.

Resistance exercise is essential for muscle-building, but the intake of amino acids are vital post-training to stimulate an anabolic response. Post-workout glutamine consumption has been found to increase plasma concentration of growth hormone four-fold. While this sounds impressive, just one hour of moderate to high-intensity exercise can increase levels by twenty-fold. Still, that extra mile may be beneficial for elite athletes.

Exercise induces muscle damage and may alter muscle integrity and function by stimulating the inflammatory response and releasing certain markers of tissue damage (CK, Mb and LDH). Compared to placebo, glutamine was found to significantly reduce these markers, resulting in increased recovery following strenuous exercise.

Due to the intense nature of exercise, athletes are at increased risk of developing upper respiratory tract infections. This may be partly due to the decreased plasma concentration of glutamine in over-trained athletes who are not supplementing the amino acid. Some evidence suggests supplementation may enhance immune function, resulting in decreased risk of respiratory complications.

Impaired gut function is seen in numerous populations, including athletes. Glutamine enhances gut health by reducing inflammation in circumstances of gut mucosal irritation, supporting the balance of gut microflora and amplifying the function of tight junctions, resulting in strengthened intestinal lining.

Supplementation tends to be dosed at 5g per day. Higher doses are not advised as it may result in excessive plasma ammonia levels. It is a relatively safe and well-tolerated compound, although supplementation is not recommended in individuals with kidney disease.

It is important to note that evidence suggests supplementation is only beneficial during prolonged endurance exercise or in deficient individuals.

If you’re looking to boost your athletic performance, book a consultation. Together, we can explore your goals safely and confidentially to formulate a treatment plan tailored specifically to you.

References

Coqueiro, A. Y., Rogero, M. M., & Tirapegui, J. (2019). Glutamine as an Anti-Fatigue Amino Acid in Sports Nutrition. Nutrients, 11(4), 863. https://doi.org/10.3390/nu11040863 

Córdova-Martínez, A., Caballero-García, A., Bello, H., Pérez-Valdecantos, D., & Roche, E. (2021). Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players. Nutrients, 13(6), 2073. doi: 10.3390/nu13062073

Deters, B., & Saleem, M. (2021). The role of glutamine in supporting gut health and neuropsychiatric factors. Food Science And Human Wellness, 10(2), 149-154. doi: 10.1016/j.fshw.2021.02.003

Frank, K., Patel, K., Lopez, G., & Willis, B. (2022). Glutamine Research Analysis. Retrieved 14 July 2022, from https://examine.com/supplements/glutamine/

Gleeson, M. (2008). Dosing and Efficacy of Glutamine Supplementation in Human Exercise and Sport Training. The Journal Of Nutrition, 138(10), 2045S-2049S. doi: 10.1093/jn/138.10.2045s