August 2003

The question-of-the-month for August comes from Ed in Ohio, a 43 year old Masters bodybuilding competitor who wants to know the benefits of Glutamine and how it should be used.  His question is:

Dear Mike:

My question is about the use of Glutamine.  How much and when should I take it (before and after training)?  What are the benefits of its use in weight training? 

Dear Ed: 

Thanks for submitting your question.  Glutamine is one of a handful of supplements that I feel is an important part of an athlete’s training regime.  After protein powder, branch chain amino acids and a multi-vitamin, Glutamine is the next supplement I recommend, especially for those who train intensely. 

Some of the benefits are: 

	Helps maintain cell volume and hydration, therefore speeding up recovery.
	Prevents your muscle from being catabolized (broken down).
	Replenishes declining glutamine levels during intense workout sessions.
	Helps to increase growth hormone levels.
	Strengthens the immune system.

How should you take Glutamine?  I recommend taking 15-20 grams immediately before (within 30 minutes) and immediately after (within 15 minutes) a workout. 

Thanks again for your great question, Ed.  As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.