As an athlete, it is customary to use collagen. One of the components of this protein is glycine, which makes it the second most common amino acid in the body. It participates in almost all physiological processes in 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?
- The benefits of glycine
- for health
- for Sport
- Where do you find glycine?
What is glycine?
Glycine belongs to the family of non-essential amino acids because it is synthesized by the body from other amino acids. It is found in the collagen protein which helps soften the 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 benefits of glycine
Although the body synthesizes glycine, supplementation has many health benefits.
Fight against diabetes
An intake of 5g of glycine is sufficient to cause a mild hypoglycaemic effect and to stimulate insulin secretion. The hypoglycemic effect of glycine helps regulate sugar levels that are too high in people with type 2 diabetes.
Studies have shown that taking glycine before bedtime improves sleep quality and reduces sleep onset time. The subjects also noticed a decrease in fatigue upon waking. Indeed, glycine takes on the role of cerebral inhibitory neurotransmitter. Therefore, it also reduces anxiety and stress.
During intense physical activity, glycine requirements increase. Glycine supplementation facilitates many biological processes during exercise.
Articular system protection
Studies have shown that a glycine deficiency in athletes leads to a greater risk of injury. A component of collagen, glycine protects the entire joint health of athletes. In other words, it promotes the activity of collagen, the role of which is to protect and strengthen tendinous areas and joints.
Promotes muscle growth
For bodybuilding as for different 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.
Taking glycine after training promotes recovery. Indeed, it participates in the reconstruction of the fibers that make up muscle tissue. Its action on sleep (see above) improves its quality. Glycine therefore participates in improving performance by acting on recovery.
Where do you find glycine?
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 of glycine
- Dried cod: 3 g
- beef: 2.4g
- Tuna: 1.4g
- Calf liver: 1.3 g
Seeds and soy foods are also good sources of glycine. For 100g:
- Spirulina: 3.1g
- Sunflower seeds: 3g
- Tofu: 1.9g
- 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. For 100g:
- Cuttlefish: 2g
- Octopus: 1.8g
- Lobster: 1.5 g
Dairy products contain small amounts. For 100g:
- Skimmed milk powder: 768 mg
- Parmesan: 533mg
- Mozzarella: 515mg
Although glycine is present in many foods, additional 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 contains 6 g of glycine. Through food, 200 g of dried cod would have to be consumed to obtain the same dosage. The nutritional intake is not the same, it is therefore recommended to supplement with glycine.
What you must remember
Glycine is the second most abundant amino acid in the body and makes up one third of collagen protein. Although it is synthesized by the body, it is recommended to supplement. It has many benefits for health (improvement of 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 urotropin, three raw materials purified with water on activated carbon. Our crystallized glycine contains no processed GMO ingredients and is suitable for all diets.