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Endurance is a component of fitness which can be massively affected by nutrition and to some extent, supplementation. One supplement that is included in this group is L-Glutamine. This article will explore how L-Glutamine may aid your endurance training and performance, and ultimately help you decide whether you should include it in your stack.
L-Glutamine is one of 20 naturally occurring amino acids; it is considered a conditionally essential amino acid, meaning that whilst your body can produce it, during times of higher stress such as endurance training, your body’s need for it may exceed its ability to produce it, making supplementation a potential necessity to ensure that you are getting enough.
Endurance training places significant stress on the muscles, immune system and the gut with L-Glutamine playing a role in supporting each of these areas. Glutamine levels are reduced after exhaustive, prolonged exercise. Research shows that plasma glutamine concentrations are reduced in endurance athletes by as much as 20-30% (Ref).
Studies have also found that, in endurance athletes, glutamine deficiency is correlated with increased inflammation, oxidative stress, and impaired immune system function (Ref, Ref)
One of the main benefits of L-Glutamine for endurance athletes is its ability to help in muscular recovery. Both high intensity training and long endurance sessions can lead to muscle damage and soreness. L-Glutamine helps to support protein synthesis and reducing the accumulation of ammonia which contributes to fatigue, potentially helping to reduce muscle soreness and damage (Ref, Ref)
Research has shown that L-Glutamine may help to improve glycogen synthesis, which is required to maintain energy levels during prolonged exercise (Ref). In this same literature review, the body of research examined also showed that glutamine supplementation reduced ammonia accumulation which can help reduce fatigue. In another study (Ref), it was found that glutamine supplementation protected athletes against increases in blood ammonia levels in both high-intensity and prolonged exercise.
Endurance training can cause a weakened immune system after intense sessions, making you more susceptible to illness. L-Glutamine can help support your immune system, helping to maintain immune function and reduce the risk of infection (Ref, Ref, Ref).
Long duration training can cause stress on the gut, which can cause digestive discomfort. L-Glutamine helps to maintain gut integrity by supporting the gut wall cells and maybe even improving nutrient absorption, which in turn can improve recovery. (Ref). Gut issues often plague endurance athletes so making sure you are doing all you can to support overall gut health is advised.
There is a common idea that L-Glutamine is good for muscle mass gain, due to the marketing of the supplement. There is actually very little scientific evidence to support this claim. L-Glutamine does not directly contribute to muscle hypertrophy. Instead its benefits lean more towards recovery, immune support and gut health (Ref).
L-Glutamine is found in high amounts in foods such as meat, eggs and dairy, meaning supplementation may not be necessary for everyone. However, vegans and vegetarians may not get enough from their diet, making supplementation more of a necessity for them.
Consistency is key for L-Glutamine in order to acquire the benefits. Regular use, especially during intense training phases is required for maintaining optimal levels of L-Glutamine in the body.
It is best to be taken first thing in the morning on an empty stomach or post workout to help aid recovery. For gut health, maybe consider taking it with water before meals.
Start with 5-10g per day. Whilst higher doses are fine, begin within this range and adjust over time to suit your needs.
While despite popular belief, L-Glutamine may not directly lead to gains in muscle mass, it does play a role in recovery, immune support and gut health, which can make it a valuable addition to your supplement stack whether you are going through high intensity or long duration training.
