Glutamine may be one of the most important amino acids yet is often overlooked. A non-essential amino acid, glutamine is the most abundant amino acid in the bloodstream and is involved in many metabolic processes. It has an essential role in various bodily functions, especially during periods of intense exercise and stress. 

It is crucial for many cellular functions including the following:

• Protein synthesis
• Regulation of acid-base balance in the kidneys
• Serving as a source of energy for cells lining the intestines
• Immune and gastrointestinal tract (GI) health

Specific to the exercise benefits of glutamine, it is involved in the following: 

1. Muscle recovery and growth: Glutamine helps reduce muscle soreness and speeds up recovery after intense workouts. It supports protein synthesis, which is critical for muscle repair and growth. 

2. Immune system support: Intense exercise can weaken the immune system, making athletes more susceptible to infections. Glutamine strengthens immune cells, helping to maintain a robust immune response during and after intense exercise training.

3. Enhanced hydration: Glutamine plays a role in regulating electrolyte levels in the body, supporting hydration status.

4. Gut health: The gastrointestinal tract requires a significant amount of glutamine to function correctly. It helps maintain the integrity of the gut lining, preventing issues like leaky gut syndrome, which can be exacerbated by intense physical stress from exercise.

5. Energy production: Glutamine can be converted into glucose without causing a rise in insulin levels. This provides a steady energy source during prolonged exercise, helping to sustain endurance and performance.

Supplementation and Dosage

While the body produces glutamine naturally, intense exercise can deplete its levels. Using glutamine as a supplement post-exercise can help maintain adequate levels, supporting recovery and performance. The typical dosage ranges from 5 to 10 grams per day.

As with any supplement, I recommend reaching out to a qualified sport dietitian to help you figure out if glutamine would be beneficial to add to your training nutrition routine. 

Contact the eNRG Performance team of Sport Dietitians for more information.