Glutamine: Separating Myths from Reality
If you were to turn back the clock 30 years, the supplement industry looked very different — yet the promises felt incredibly familiar. Today’s shelves are filled with the next generation of hype and hope, but one supplement that has stood the test of time is glutamine.
The Myth of Glutamine as a Muscle Enhancer
Despite its long-standing presence in the supplement market, glutamine has repeatedly failed to live up to its hype as a recovery and muscle enhancer. Research as far back as 2001 concluded that "glutamine supplementation during resistance training has no significant effect on muscle performance, body composition, or muscle protein degradation in young healthy adults." Since then, no new findings have emerged to challenge this verdict.
Understanding the Misconception
Why has glutamine been misunderstood for so long? It boils down to a theory that didn’t pan out in human studies. On paper, more glutamine in muscle cells should theoretically support muscle growth and recovery. However, the intestines and liver, which regulate distribution to the rest of the body, preferentially use glutamine to feed intestinal and immune cells.
The True Benefits of Glutamine
Contrary to popular marketing claims, the real benefits of glutamine are unrelated to muscle building or recovery. There is evidence that glutamine supports immune function and gut health and may reduce infections post-surgery. These benefits, while valuable, are not what glutamine is typically sold for in the supplement market.
Conclusion
The verdict: Glutamine is useful for specific purposes, such as supporting immune function and gut health. However, it is overrated and not worth your money if you are looking to use it as a performance enhancer, muscle builder, weight loss aid, or recovery supplement. If you’re considering glutamine for these common fitness goals, it’s probably best to look elsewhere.
