One recent study from 2002 examined Glutamine and performance in healthly weightlifters. It was published in the Journal of Strength and Conditioning Research (16 (1): 157-1600. Researchers studied the effects of a high dose of glutamine (30 grams) on weightlifting performance. The results showed that weightlifting performance was not enhanced in resistance-trained men. The length of the study was only three weeks and it was a double blind placebo-controlled study. The subjects were advised not to change their diets during the entire study.

Here is the conclusion of the researchers: "Glutamine does not have ergogenic properties when taken orally (0.3 g per kilogram) 1 hour before resistance exercise."

There may be additional recent studies that I am ignorant of which show positive results and if so, I'd appreciate hearing about them if you ever see one. E-mail me at tvenuto@fitren.com if you find one. I don't have the time to bother keeping up with every new supplement study that is published because I'm too busy coaching people and helping them to learn how to get results by eating the right foods and training hard and intelligently.

Here's my personal experience with Glutamine. I've used Glutamine once before. It was in 1997 when I was preparing for a bodybuilding competition. I took it for the entire 12 week pre-contest period leading up to the show. I used about 20 grams per day. Compared to the other 25 times I've competed, I noticed no improvement in results the year I used Glutamine. In fact, I placed poorly (4th), (a lesson from the universe not to look for shortcuts, no doubt). In September of 2001, I returned to the same show and won 1st place in the middleweights using no supplements whatsoever except a multi vitamin and a tablespoon per day of Udo's Choice essential oil blend (an essential fatty acid supplement rich in Omega 3's - the "good" type of fat).

When I tell people I don't use Glutamine, I often get some weird stares as if I had three heads or something. "But it's a top ten, tried and true supplement!" they argue. Maybe, but I'm winning contests and doing just fine without it. By the way, I get PLENTY of glutamine from all the high protein FOODS I eat.

You asked for "practical advice for a 40 year male who's been lifting weights for about 15 years with little success." Here it is:

Listen to what I have to say. Listen to what others have to say. Study ALL the information available with an open mind. Give it a chance and experiment like I did. Maybe it will work for you. Maybe it won't. Try 10- 20 grams a day for a 30-90 day "research study" of your own." The powder would be more cost effective than the capsules. Change only one variable in your "personal glutamine study." Don't change your diet or training or anything else - just take the glutamine and see what happens. Measure the results carefully with an accurate weight and body composition test. Then draw a conclusion based on your own research and experience. Think for yourself, otherwise the marketplace will do the thinking for you.

Although the theoretical rationale for glutamine use makes sense, whether it actually helps healthy bodybuilders gain muscle mass or prevent muscle breakdown in the real world remains to be conclusively proven. The benefits sound fabulous: reduce muscle catabolism, increase protein synthesis, boost immune function, improve glycogen synthesis and increase muscle cell volume. But the only thing I'm 100% certain of is that glutamine definitely increases the volume of the supplement companies' bank accounts.