L-Glutamine?

Grams, not milligrams.

From the research I've done on glutamine there is contriversial evidence on whether or not it is benefical in supporting immune function.  There is not much research on its effect on muscle rebuilding.  I would say it is no more helpful then getting an adequate amount of protein in the diet.   There is negative research to show that glutamine does not enhance glucose uptake by the muscle.  Go to www.gssi.org and type in glutamine and see what gatorade has to say, they have a few good articles.

My fellow PhD buddy is doing a presentation on glutamine/arginine/keto-isocarporic acid this weekend out in las vegas, so i'll have to ask him his take on glutamine and exercise.  You can also post this topic in the nutrition forum and occassinally we have a RD who stops in and answers questions.

Glutamine is considered a conditional non-essential amino acid.  What that means is that your body naturally produces glutamine and for the average person they have plenty in their system so supplementing isn't necessary...it's non-essential.  For the endurance athlete however, or potentially anyone with an inadequate intake of calories, carbs or protein,  your body may not be able to keep up with the demand which can result in reduced performance and immune function.  Clinical research has shown that endurance athletes typically have chropnically low blood plasma glutamine levels.  Intense physical exercise drains Glutamine stores faster than the body can replenish them. When this occurs, the body breaks down muscles and becomes catabolic. Clinical evidence supports supplementation with glutamine for recovery, glycogen storage & transport, synthesis of other amino acids and to reduce the catabolic effects of overtraining.  Glutamine supplementation is most effective during those times of high-volume and/or high intensity training, particularly if you are in danger of overtraining syndrome.  Supplementation with 6-8 grams/day of branch-chain amino acids and glutamine has been shown to decrease protein degradation during ultra-distance triathlon competition, decrease exercise induced muscle damage after prolonged running, and improve 40K cycling time trial performance.

Supplement with 4-8 grams of glutamine during a pre-exercise meal approximately 1-2 hours before a long exhaustive training session (e.g. greater than 3 hours).

Supplement with 0.5g (500mg)- 1.0g(1000mg) grams/hour during training in addition to a carbohydrate containing energy replacement drink.

Supplement with at least 5 grams of glutamine immediately post-exercise.

Complete article with supporting references is available HERE  

No problem...that's why we're all here.  Ask lots of questions to learn and offer suggestions and advice when you can.