Many athletes have experienced severe gastrointestinal discomfort during training and exercise. This has affected more than half of all athletes, most commonly during endurance training. Could the amino acid glutamine eliminate this pain and make endurance training more enjoyable?
Up to 65% of all athletes suffer from gastrointestinal problems during a marathon or other endurance training. Reduced intestinal blood flow and glutamine deficiency are the primary cause, and trigger painful gastrointestinal episodes.
A study shows that even a small amount of glutamine can reduce the permeability of the intestinal barrier and restore the intestinal balance.
Why do endurance athletes often have gastrointestinal problems?
Exercise over long periods of time puts a strain on the body. Endurance sports such as marathons or triathlon competitions present athletes with extraordinary physical challenges., including intense gastrointestinal pain. These episodes range from discomfort, nausea, and stomach cramps to involuntary reactions like diarrhea or vomiting. Glutamine deficiency can be the cause.
This amino acid is an important source of energy for the immune cells and the enterocytes in the intestine. Enterocytes are cells in the intestinal area that are responsible for breaking down food and passing it through the digestive process.
During endurance exercise, the blood circulation in the intestine is reduced due to a lack of glutamine. The barrier function of the intestinal mucosa is compromised, increasing its permeability and making it easier for toxins to enter the bloodstream. The enterocytes cannot work optimally, causing a strong counter-reaction in the body.
Even a small dose of glutamine can restore the balance in the intestine
So what role does glutamine play for athletes?
A recently published study shows that even a small dose of glutamine can restore the balance in the intestinal mucosa. During the study, endurance athletes weighing about 70 kilograms (~150 pounds) received differing doses of 15, 30 or 45 grams of glutamine over the course of one hour.
The larger amount of glutamine ingested, the stronger the intestinal barrier, reducing the damage to the mucous membrane. The highest dosages successfully achieved a 40% reduction in permeability.
Ongoing studies with longer endurance tests and a higher intensities continue. Since glutamine is an amino acid free of doping suspicions, further studies will be important. Probiotics, magnesium, and zinc are also important micronutrients for athletes. Athletes undergoing strenuous endurance trainin are recommended to increased their intake of these supplements.
