Supplementation
Glutamine improves recovery, immunity and muscle gain? See what science shows in 2026 and who the supplement makes sense for.
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Direct answer: Glutamine is the most abundant amino acid in the human body, representing around 60% of free amino acids in skeletal muscle.
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In a normal state, these functions are supplied by endogenous production and food intake.
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Compared glutamine vs placebo in strength training practitioners for 6 weeks. Result: no difference in strength or lean mass gains between groups.
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Studies in marathon runners and triathletes show that glutamine after very prolonged endurance exercise (>2h) attenuates immune suppression. Dose: 5 to 10 g post-exercise.
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Intestinal cells use glutamine as their preferred fuel. In conditions of intense stress (long run, training in heat, illness), the integrity of the intestinal barrier can be affected.
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Context Dose Timing --------- General fitness 5 g/dia Choice (pre or post-workout) High volume endurance 5–10 g Long post-workout Post-injury recovery 10 g/dia Divided into 2 outlets gastrointestinal clinic 10–30 g/di...
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Glutamine: Does It Really Work? Updated Evidence 2026
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