The benefits of glycine for bodybuilding

Is glycine the new miracle supplement? It's a dietary supplement that's being talked about more and more on the web, and it ticks all the boxes when it comes to sports supplements. It is said to improve muscle, joint and tendon recovery, sleep and much more. It's true that glycine, which remains a non-essential amino acid, plays a key role in many physiological functions, and has numerous benefits. Less well known than creatine or BCAAs, it is gaining in popularity among athletes, particularly bodybuilders. Let's take a look at the real benefits of glycine for athletes in terms of muscle mass gain, recovery and joint health, and see if it lives up to its reputation.

What is glycine ?

Glycine is one of the 20 amino acids used to make proteins in our bodies. It is a non-essential amino acid, which means it can be synthesized from other compounds, such as serine or threonine. However, when you're an athlete and training hard, glycine requirements can exceed the body's production capacity, which makes supplementation relevant. Glycine has attracted a great deal of interest because it is a key component of collagen, a protein essential for the structure of joints, tendons, ligaments and skin. The concentration of glycine in collagen is close to 30%, and it stimulates collagen production. That's why it's so important for sportsmen and women, especially body-builders and power sports enthusiasts, whose joints and muscles are under heavy strain. In addition to its structural role, glycine acts as an inhibitory neurotransmitter in the central nervous system and is involved in numerous metabolic reactions.

The benefits of glycine for bodybuilding

Sportsmen and women take food supplements to optimize performance, speed recovery and make up for any deficiencies. Glycine isn't at the top of the list for this activity, but you should look into it. Here are its main benefits:

1 - Stimulates muscle gain

One of glycine's strong points for bodybuilders is its ability to promote muscle mass gain. According to one study, glycine, a key collagen compound, stimulates the anabolic pathways responsible for muscle protein synthesis. To be more precise, glycine acts as a precursor to creatine, an important substance for gaining muscle and boosting performance and strength. In fact, glycine is a limiting factor in our body's production of creatine. By increasing glycine, we can promote creatine synthesis, which has an impact on performance in the weight room, and indirectly promotes muscle gains. Glycine also influences signaling pathways such as mTOR, a process that regulates protein synthesis in our muscles. Taking a glycine supplement can act on these signals, and increase muscle mass gains. As with protein powders, there's no need for phenomenal quantities: a daily dose of 5 to 10 grams of glycine is enough to influence creatine synthesis and improve performance over the long term.

2 - Strengthens and protects joints

High-intensity weight training tends to wear out the body, especially when heavy loads are used. This puts considerable pressure on joints, tendons and ligaments, which often require more recovery time than muscles. Glycine plays an important role in the health of these tissues, simply because it is involved in collagen synthesis. In effect, glycine promotes the cohesion, strength and elasticity of connective tissue, which indirectly reduces the risk of sports injuries and improves joint longevity. Glycine is often combined with other supplements to amplify the phenomenon. A common combo is the combination of glycine with collagen to enhance connective tissue recovery. This is particularly beneficial for body-builders who work hard and put a lot of strain on their joints, both preventively and curatively.

3 - Improves recovery

Recovery is a key factor when it comes to bodybuilding or even other sports, as it allows muscles to repair and grow after intense training. As you know, exercise is there to take its toll on muscles, destroying them so that they can be rebuilt bigger and stronger. Glycine plays a key role in this process, thanks to its anti-inflammatory properties and its effect on protein synthesis. In fact, glycine's anti-inflammatory properties can reduce soreness and speed recovery. As a result, you can resume training more quickly and train more frequently without compromising your progress. As well as reducing inflammation, glycine helps to prevent muscle loss, particularly in the difficult conditions of a diet - or a lean - or during a period of intensive training.

It's not uncommon for bodybuilding, fitness, weightlifting and crossfit enthusiasts to take 3-5 grams of glycine after training with a protein powder source. The aim? Improve recovery by reducing inflammation and supporting muscle synthesis.

4 - Improves sleep

Sleep is intimately linked to the recovery and performance of any athlete. Glycine acts as an inhibitory neurotransmitter in the brain, promoting relaxation and better quality sleep. Crystallized glycine is particularly effective in improving sleep. It reduces the activity of the central nervous system, making it easier to fall asleep and improving the quality of deep sleep. As you know, better quality sleep increases the secretion of certain hormones such as GH (growth hormone), which we know to be important for muscle recovery and growth.

Simply take glycine about 30 minutes before bedtime, at a dosage of 3 grams.

5 - Metabolic booster and antioxidant

Glycine is also involved in detoxification and cellular protection. It is a precursor of glutathione, a powerful antioxidant that protects cells against damage caused by oxidative stress. Athletes are often victims of oxidative stress due to their intensive training, which generates free radicals and thus oxidative stress. With increased glutathione, glycine indirectly helps to reduce muscle damage caused by free radicals. The antioxidant effect is a real protection for the body, good for longevity and performance. Glycine also helps regulate glucose metabolism, which can improve endurance and energy management during training.

6 - Reduces physiological stress

Intense training and competition put a lot of stress on our bodies, both physically and mentally. Glycine, with its relaxing effects on the nervous system, can reduce stress and anxiety, helping you to stay focused and perform at your best.

Glycine or collagen: which to choose ?

The question often arises: "Should I use glycine alone or collagen which naturally contains glycine? In fact, glycine alone may be more effective for specific needs, such as creatine synthesis or sleep, as it is directly usable by our bodies. Collagen also contains proline and lysine, making it more suitable for joint and tendon problems.

You can, of course, combine the two supplements, for example hydrolyzed marine collagen and crystallized glycine in a special "joint health" shake. This only broadens the spectrum of benefits. Ultimately, you can alternate or combine the two. For example, a daily dose of 10 grams of collagen for joints and 5 grams of glycine before bedtime for sleep and recovery.

How to use glycine for bodybuilding ?

Glycine dosage depends on your objectives. For muscle gain: 5 to 10 g per day, in one or two doses (after training and before bedtime) or with meals. For joints, 10 g per day, with the added bonus of collagen (10 grams). For sleep, 3 to 5 g 30 minutes before bedtime.

Glycine is available both as a crystallized powder and in capsules. Pure, it resembles powdered table sugar. In fact, it has a very sweet taste.

Glycine is generally well tolerated by the body, with few side effects. Excessive consumption - more than 20 g per day - may lead to mild digestive problems, such as bloating. It is nevertheless recommended to consult a doctor before starting glycine if you have any health problems.

Testimonials and feedback

Many athletes and gym-goers report benefits after adding glycine to their supplementation routine. This is particularly the case for muscle recovery and joint pain. Other testimonials, notably on bodybuilding forums and social networks, point to improved sleep quality and reduced muscle soreness. For my part, I was able to test glycine by mixing it with a marine and then bovine collagen supplement (10 grams of each). This helped me to recover from recurrent tendonitis (biceps) and shoulder inflammation (frozen shoulder), as well as having - as a bonus - a major impact on the quality of my skin: firmer, smoother and more elastic.

Finally

Glycine is a versatile and interesting supplement for athletes, particularly those involved in bodybuilding or demanding sports. Its benefits in building muscle mass, protecting joints, improving muscle recovery and optimizing sleep make it a valuable addition to any supplementation plan. By combining glycine with other supplements such as collagen, you can maximize your long-term performance and joint health. So yes, glycine is undoubtedly a valuable asset for any athlete. Now it's your turn !