An amino acid sold in supplement form, L-glutamine is said to boost sports performance and build muscle. But despite the claims for L-glutamine's strength-enhancing effects, there's little evidence to show that taking L-glutamine supplements can improve athletic performance. Still, one 2008 report from the Journal of Nutrition indicates that L-glutamine may benefit athletes by shielding the immune system from exercise-related impairment.
A number of other dietary supplements (including creatine, medium chain triglycerides, and vitamin C) are also touted as natural ways to improve exercise performance. As with L-glutamine, scientific support for the muscle-building benefits of these supplements is limited. Still, some research shows that upping your intake of vitamin C may help protect against exercise-induced suppression of immune function.
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