{"id":8881,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/l-glutamine-explained-sis\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"l-glutamine-explained-sis","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/l-glutamine-explained-sis\/","title":{"rendered":"The Science Behind L-Glutamine"},"content":{"rendered":"


\nWhat is L-Glutamine?
\n<\/strong><\/p>\n

L-Glutamine is the most abundant amino acid found in muscle. It is a conditionally essential amino acid meaning it is produced naturally by the body; however, at certain times L-Glutamine ingestion via dietary intake is necessary to sustain normal L-Glutamine levels as the body cannot naturally make enough to do so.<\/p>\n


\nWhy should you consume L-Glutamine?
\n<\/strong><\/p>\n

Muscle L-Glutamine levels are reduced following endurance exercise lasting longer than two hours(1)<\/sup>. Reduced L-Glutamine levels attenuate the body\u2019s immune system response. The release of a signalling molecule, interleukin-6, that stimulates the immune response is suppressed(2)<\/sup>, and white blood cell differentiation is reduced(1)<\/sup>, which decreases the formation of new cells and reduces immunological function. Ingestion of L-Glutamine appears to alleviate the decline in L-Glutamine levels(3)<\/sup>, and potentially reduces immune cell damage(4)<\/sup>, and therefore attenuates the reduction in the immune system response following endurance exercise. Ingestion of L-Glutamine is shown to reduce the self-reported incidence of illness in endurance athletes(5)<\/sup>. Reduced immune system suppression following exercise decreases the risk of illness and infection which would otherwise cause a reduction in exercise performance.<\/p>\n

L-Glutamine ingestion during endurance exercise lasting longer than an hour prevents a significant reduction in L-Glutamine levels which in turn decreases ammonia concentration in the blood(6)<\/sup>. L-Glutamine ingestion may therefore be able to attenuate any reduction in performance as a result of reduced L-Glutamine levels or increased ammonia concentration(6)<\/sup>. However the effects of L-Glutamine ingestion on endurance exercise performance warrant further research.<\/p>\n


\nWhen should you consume L-Glutamine?
\n<\/strong><\/p>\n

Based on the available evidence L-Glutamine should be consumed after endurance exercise lasting longer than two hours in order to restore muscle L-Glutamine levels that were decreased during exercise.<\/p>\n

 <\/p>\n

 <\/p>\n


\nReferences
\n<\/strong><\/p>\n

    \n
  1. Parry-Billings, M., Budgett, R., Koutedakis, Y., Blomstrand, E., Brooks, S., Williams, C., Calder, P. C., Pilling, S., Baigrie, R., & Newsholme, E. A. (1992). Plasma amino acid concentrations in the overtraining syndrome: possible effects on the immune system. Medicine and Science in Sports and Exercise, 24<\/em>(12), 1353-1358<\/li>\n
  2. Hiscock, N., Petersen, E. W., Krzywkowski, K., Boza, J., Halkjaer-Kristensen, J., & Pedersen, B. K. (1985). Glutamine supplementation further enhances exercise-induced plasma IL-6. Journal of Applied Physiology, 95<\/em>(1), 145-148<\/li>\n
  3. Kingsbury, K. J., Kay, L., & Hjelm, M. (1998). Contrasting plasma free amino acid patterns in elite athletes: association with fatigue and infection. British Journal of Sports Medicine, 32<\/em>(1), 25-32<\/li>\n
  4. Cury-Boaventura, M. F., Levada-Pires, A. C., Folador, A., Gorj\u00e3o, R., Alba-Loureiro, T. C., Hirabara, S. M., Peres, F. P., Silva, P. R., Curi, R., & Pithon-Curi, T. C. (2008). Effects of exercise on leukocyte death: prevention by hydrolyzed whey protein enriched with glutamine dipeptide. European Journal of Applied Physiology, 103<\/em>(3), 289-294<\/li>\n
  5. Castell, L. M., Poortmans, J. R., & Newsholme, E. A. (1996). Does glutamine have a role in reducing infections in athletes?. European Journal of Applied Physiology, 73<\/em>(5), 488-490<\/li>\n
  6. Carvalho-Peixoto, J., Alves, R. C., & Cameron, L. C. (2007). Glutamine and carbohydrate supplements reduce ammonia increase during endurance field exercise. Applied Physiology, Nutrition and Metabolism, 32<\/em>(6), 1186-1190<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    The science behind L-Glutamine explained.<\/p>\n","protected":false},"author":7,"featured_media":16865,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[570],"tags":[120,488,493,494],"class_list":["post-8881","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-products","tag-amino-acid","tag-supplements","tag-glutamine","tag-l-glutamine"],"acf":{"author_picture_acf":{"ID":8882,"id":8882,"title":"ted_munson-54.jpg","filename":"ted_munson-54.jpg","filesize":0,"url":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/ted_munson-54.jpg","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/l-glutamine-explained-sis\/ted_munson-54-jpg\/","alt":"","author":"4","description":"","caption":"","name":"ted_munson-54-jpg","status":"inherit","uploaded_to":8881,"date":"2025-06-12 00:00:00","modified":"2025-06-12 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