Glutamine: An essential ally for the performance and health of athletes

Glutamine performs many essential functions : [2]

-Protein synthesis : Glutamine is an important amino acid in protein synthesis, which helps build and maintain muscle mass. It serves as a substrate for protein production in muscles.

-Energy source: Glutamine is a key energy source for some cells, including immune cells (lymphocytes, macrophages) and intestinal cells (enterocytes). These cells use glutamine as their primary fuel.

-Intestinal balance: Glutamine contributes to the integrity of the intestinal mucosa, strengthens the intestinal barrier and promotes the regeneration of intestinal cells, which is essential for digestive health.

-Immune system: immune cells use glutamine to function optimally, making it an ally of the immune system, particularly during periods of fatigue or intensive training.

-Acid-base balance and blood circulation: glutamine plays a role in pH regulation and the elimination of nitrogenous waste.

This versatility explains why glutamine is often recommended for athletes seeking performance and accelerated recovery.

Taking glutamine promotes better recovery after intense exercise. It limits the decline in intramuscular glutamine levels, a factor directly associated with muscle fatigue and loss of performance.

-Reduction of muscle catabolism: Glutamine limits protein breakdown during phases of intense stress (training, injury or illness).

-Optimization of muscle recovery: By promoting protein synthesis and cell proliferation, glutamine accelerates the repair of damaged muscle fibers.

-Support of immune function: During prolonged or intense exercise, the immune system is weakened. Glutamine, the preferred fuel of lymphocytes, helps strengthen immune defenses and reduces the risk of post-exercise infections.

-Contribution to intestinal well-being: By improving intestinal permeability and supporting the mucosal barrier, glutamine optimizes the absorption of nutrients essential for performance and recovery.

-Endurance sports: Glutamine helps limit muscle fatigue, preserves muscle integrity and supports the immune system, essential during prolonged efforts.

- Bodybuilding: It promotes mass gain by reducing catabolism and accelerates recovery, allowing more frequent and intensive training.

-Sports involving repeated short and intense efforts such as crossfit, HIIT or team sports: By supporting rapid recovery and strengthening immune resistance, glutamine helps optimize performance during demanding and repeated sessions.

In healthy, resting individuals, glutamine deficiency is rare because the body can synthesize enough of it, especially under normal conditions.

During high metabolic stress (prolonged exercise, close competition, injuries, infections), glutamine demand increases sharply, potentially leading to a decline in muscle stores —sometimes referred to as a “conditional glutamine state.”

-Persistent fatigue, drop in physical performance.

-Slowed muscle recovery.

-Increased sensitivity to infections (colds, digestive disorders, etc.).

-Digestive disorders: discomfort, intestinal permeability, digestive problems.

-Muscle wasting, difficulty maintaining or developing muscle mass.

Particular attention should be paid to athletes gaining mass or subjected to a very high training volume, as well as to people following restrictive diets (vegetarians, vegans, low-protein diets, etc.).

Glutamine supplementation may be considered in several situations:

-During periods of intensive preparation (competition, mass gain, high loads), when glutamine needs exceed the endogenous synthesis capacity.

-To support muscle recovery during overexertion.

-In athletes with digestive disorders or a fragile intestinal wall.

-To compensate for insufficient dietary intake in people following special diets, such as vegetarian, vegan or those limiting animal products.

The recommended daily dose generally varies between 3 and 10 g per day, to be adjusted according to the intensity of training and individual needs. For optimal absorption, it is recommended to take it outside of meals (for example, immediately after training or before bedtime), using a measuring spoon.

Impulse Nutrition Tip: To maximize the effects on recovery and immunity, take glutamine away from main meals, in a protein drink or simply diluted in water.

Glutamine is found in many amino acid foods, including:

-Food sources rich in glutamine : meat, fish, eggs, dairy products, legumes, certain vegetables (cabbage, spinach).

-But during intensive training, the portion provided by food may prove insufficient to compensate for losses and support recovery.

BioKyowa® Glutamine is a premium quality glutamine obtained by plant fermentation, without contaminants or chemical solvents, which ensures optimal purity.