Weak evidence · Recovery & joints
Glutamine
Sold for recovery and muscle growth
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
A systematic review with meta-analysis of 25 randomised trials in athletes (Ramezani Ahmadi et al.) found no effect on endurance performance, body composition or immune markers. In a few small studies after very hard eccentric exercise (which causes muscle damage), glutamine did reduce soreness and improve strength recovery.
- Dosage
- No established dose for athletes
- Timing
- —
- Approx. price
- €10–25 per month
Watch out
Glutamine is found in ordinary protein sources and your body makes it itself. For healthy lifters it is not a proven muscle-building supplement.
Frequently asked questions about supplements
How much Glutamine per day?
No established dose for athletes
Does Glutamine really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does Glutamine cost?
€10–25 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Ramezani Ahmadi A et al. (2019). The effect of glutamine supplementation on athletic performance, body composition, and immune function: a systematic review and a meta-analysis of clinical trials. Clin Nutr. (meta-analysis, 25 trials)
- Street B, Byrne C, Eston R (2011). Glutamine supplementation in recovery from eccentric exercise attenuates strength loss and muscle soreness. J Exerc Sci Fit. (small trial)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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