What does glutamine actually do?
Glutamine is the most abundant free amino acid in the body and fuels immune and gut-lining cells, but in healthy, well-fed athletes supplements have not been shown to improve muscle growth, strength, aerobic performance or immune function. Evidence for gut support in the heat is preliminary. In South Africa, glutamine powders cost R2.68–R7.50 per 5 g (October 2026).
- 2019 meta-analysis (Clin Nutr): no significant effect of glutamine on immune function, aerobic performance or body composition in athletes.
- Whey protein already contains several grams of glutamine and glutamate per 100 g of protein.
- Plain glutamine costs R2.68–R7.50 per 5 g in South Africa (October 2026).
- Gut-in-the-heat studies used body-mass-scaled doses well above a 5 g scoop and remain experimental.
What does glutamine actually do?
Glutamine is a "conditional" amino acid. Your body makes it, and in normal health you need no extra. It is used by fast-dividing cells, including immune cells and the cells lining the gut, and it carries nitrogen between tissues. In hospital settings, supervised glutamine feeding has a role under medical care. That is a different situation from a healthy athlete taking a scoop of powder.
Does glutamine help athletes?
A 2019 systematic review and meta-analysis in Clinical Nutrition (Ramezani Ahmadi et al.) found no significant effect of glutamine supplements on immune function, aerobic performance or body composition in athletes. In plain terms:
- Muscle growth and recovery: not shown to help in healthy lifters who eat enough protein.
- Immunity and colds: not shown to protect athletes from illness.
- Gut in the heat: early studies in hot conditions used large doses scaled to body mass, well above a 5 g retail scoop. It is experimental, not a recommendation.
Glutamine is also in food. Whey and other proteins contain several grams of glutamine and glutamate per 100 g of protein, so a normal protein intake covers most needs.
Who might still consider it?
Possibly an endurance athlete with repeated gut symptoms in hot races, such as a summer Comrades build-up, working with a sports dietitian. First-line steps are fuelling practice, hydration and heat acclimation. If you want a trial, treat it as an experiment with your dietitian, not a performance upgrade.
What does glutamine cost in South Africa?
As of October 2026, plain L-glutamine runs from R2.68 per 5 g (Nutritech 300 g, R160.95–R168 at Wellness Warehouse and Clicks) to R7.50 per 5 g (ATP Fitness L-Glutamine 200 g, R300 at the ATP shop). ATP's powder is a single ingredient with no sweeteners, but it is the dearest per dose, and its serving size and any third-party testing are not published. The Nutritech tub is the cheaper alternative. Full prices are in glutamine cost per serving and best glutamine in South Africa.
Is glutamine safe?
It is well tolerated at common doses in healthy adults. Speak to a doctor first if you have liver disease (especially a risk of hepatic encephalopathy), certain cancers, or take anticonvulsant medication. Do not give it to children or teenagers, or use it in pregnancy or while breastfeeding, without medical advice. Drug-tested athletes should use batch-tested products, since no brand we checked shows a verified certificate. See how much glutamine per day for dosing.
What should you use instead?
Total daily protein, adequate carbohydrate and sleep matter far more. Creatine, caffeine and beta-alanine have far stronger evidence; see which supplements actually work.
Products mentioned, with dated prices
| Product | Size | Price | R per 5 g | Sweeteners |
|---|---|---|---|---|
| Nutritech L-Glutamine 300 g | 300 g | R160.95-R168Wellness Warehouse (listing via PriceCheck), Oct 2026 | R2.68 | not stated |
| ATP Fitness L-Glutamine | 200 g | R300ATP Fitness shop, Oct 2026 | R7.50 | None |
| The Harvest Table L-Glutamine 450 g pouch | 450 g | R299Faithful to Nature (listing via PriceCheck), Oct 2026 | R3.32 | not stated |
ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs. Read our disclosure.
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Related questions
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Sources
- Ramezani Ahmadi A et al. (2019) Effect of glutamine supplementation on athletic performance, body composition and immune function: systematic review and meta-analysis. Clin Nutr 38:1076
- Jäger R et al. (2017) ISSN position stand: protein and exercise. JISSN
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “What does glutamine actually do?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/what-does-glutamine-do-for-athletes/. Plain-text version: /answers/what-does-glutamine-do-for-athletes.md