Glutamine is a building block for making proteins in the body. It’s also needed to make other amino acids and glucose. Glutamine supplements have shown to improve gut function, immune function, and numerous other processes, especially in times of stress when the body uses more glutamine.

Due to years of needing antibiotics for chest infections (I am an asthmatic), and I dare say binge drinking in my younger years, I specifically take Glutamine for my gut. It plays a key role in processes that repair damaged tissue (leaky gut).

Many of your white blood cells that use glutamine are in your intestines. Glutamine helps strengthen the cell barrier that prevents your intestines from becoming damaged. Therefore it helps maintain a healthy gut.

Who it’s for:

Ideal for anyone undergoing high-volume training, stress, travel, or recovery phases – especially those targeting gut health, immune support, or muscle repair.

What it does:

Glutamine supports muscle protein synthesis, buffers acidosis, fuels enterocytes (gut cells) for barrier integrity, and assists immune function. Think of it as a foundational amino acid that keeps your body resilient under pressure.

How I would use it:

Take 5g mixed in water or your post-workout shake daily, ideally morning or after training. On heavy days, I’d go up to 15–20g split throughout the day. Consistency is key.

The Science:

Muscle Recovery After Intense Exercise

Study: The Influence of Oral L Glutamine Supplementation on Muscle Strength Recovery and Soreness.

International Journal of Sport Nutrition and Exercise Metabolism (2015)

https://pubmed.ncbi.nlm.nih.gov/25811544/

A randomised, placebo-controlled crossover trial showing L glutamine sped up recovery of peak torque and reduced soreness following eccentric knee extensions—especially notable in men.

Gut Integrity & Barrier Support

Study: Effect of Glutamine Supplementation on Muscular Damage and Recovery.

Nutrients (2020)

https://www.mdpi.com/2072-6643/13/6/2073

This trial reported that L glutamine supplementation helps preserve muscle strength post-exercise and may promote gut barrier support by stabilising tight junction integrity.