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As an athlete, it is customary to use collagen. One of the components of this protein is glycine, which makes it the second most present amino acid in the body. It participates in almost all physiological processes of the body.
But what is glycine and what are its benefits for bodybuilding? Nutrimuscle explains everything you need to know about this amino acid.
What is glycine?
Glycine is a member of the non-essential amino acid family because it is synthesized by the body from other amino acids. It is found in the protein collagen, which helps to provide flexibility to joints, ligaments, and skin tissues. It is used by the body to produce glutathione, a powerful antioxidant. Glycine is also involved in protein formation, collagen synthesis, and the nervous system.
The health benefits of glycine
Although the body synthesizes glycine, supplementation has many health benefits.
Fight against diabetes
A 5g intake of glycine is sufficient to cause a mild hypoglycemic effect and to stimulate insulin secretion. The hypoglycemic effect of glycine helps regulate high sugar levels in people with type 2 diabetes.
Improved sleep
Studies have shown that taking glycine before bed improves sleep quality and reduces the time it takes to fall asleep. Subjects also noticed a decrease in fatigue upon waking. This is because glycine takes on the role of an inhibitory neurotransmitter in the brain. Therefore, it also reduces anxiety and stress.
The benefits of glycine for sport
During intense physical activity, glycine requirements increase. Glycine supplementation facilitates many biological processes during exercise.
Protection of the joint system
Studies have shown that a glycine deficiency in athletes leads to a greater risk of injury. A component of collagen, glycine protects the athlete's entire joint health. In other words, it promotes the activity of collagen, whose role is to protect and strengthen tendon areas and joints.
Promotes muscle growth
For bodybuilding as well as for various sports, glycine is very beneficial. It stimulates the secretion of growth hormone, improves protein synthesis and encourages the formation of creatine in the tissues. In fact, it indirectly participates in muscle growth.
Improves recovery
Taking glycine after training promotes recovery. In fact, it helps rebuild the fibers that make up muscle tissue. Its action on sleep (see above) helps improve its quality. Glycine therefore helps improve performance by acting on recovery.
Where is wisteria found?
Glycine is found in food, in varying proportions. The richest food source of glycine is animal protein. For 100g of meat or fish, we find:
- turkey: 3.9 g glycine
- Dried cod: 3 g
- beef: 2.4 g
- Tuna: 1.4 g
- Calf liver: 1.3 g
Soybeans and foods are also good sources of glycine. Per 100g:
- Spirulina: 3.1g
- Sunflower seeds: 3 g
- Tofu: 1.9 g
- Pumpkin seeds: 1.8 g
Eggs also contain it, especially egg white. A classic egg contains 0.4 g of glycine while 100 g of powdered egg contains 2.8 g.
Some seafood is also a source of glycine. Per 100 g:
- Cuttlefish: 2 g
- Octopus: 1.8 g
- Lobster: 1.5 g
Dairy products contain it in small proportions. Per 100 g:
- Skimmed milk powder: 768 mg
- Parmesan: 533 mg
- Mozzarella: 515 mg
Although glycine is present in many foods, supplemental intake is recommended. Taking glycine as a dietary supplement helps isolate the amino acid from fats.
For comparison, 6 doses of glycine powder per day contain 6 g of glycine. Through food, you would need to consume 200 g of dried cod to obtain the same dosage. Since the nutritional intake is not the same, it is therefore recommended to supplement with glycine.
What you need to remember
Glycine is the second most abundant amino acid in the body and makes up a third of the collagen protein. Although it is synthesized by the body, it is recommended to supplement. It has many benefits for health (improved sleep, fight against diabetes) and for sport (development of muscle growth, better recovery, protection of the joint and tendon system).
At Nutrimuscle, our glycine is obtained from chloroacetic acid, amine and urotropine, three raw materials purified with water on activated carbon. Our crystallized glycine does not contain any processed GMO ingredients and is suitable for all diets.
