Glycine

What Does Glycine Do?

Glycine is a versatile non-essential amino acid that serves as a primary building block for protein synthesis and a key component of collagen. While often overlooked in pre-workouts, it plays a critical role in metabolic health and structural integrity, ensuring your body can handle the physical toll of high-intensity training.

• Collagen Synthesis: Glycine makes up roughly one-third of collagen, making it vital for the repair of tendons, ligaments, and joints stressed during heavy lifting.
• Creatine Precursor: It is one of the three amino acids your body uses to produce creatine, supporting ATP regeneration and explosive power capacity.
• Growth Hormone Stimulation: High-dose glycine has been shown to trigger a transient increase in growth hormone, aiding in long-term recovery and muscle adaptation.
• Anti-Inflammatory Effects: It helps modulate the body's inflammatory response, potentially reducing muscle soreness and systemic stress after intense training sessions.

Clinical vs. Gym Bro Dosing

Key Insight: In a pre-workout context, glycine is often used at lower doses (1-2g) to improve the solubility of other ingredients or provide minor recovery support. For significant joint and recovery benefits, look for products that hit the 3-5g mark or supplement it separately to reach clinical efficacy.

Side Effects & Warnings

• Gastrointestinal Distress: Some users may experience mild nausea, stomach cramping, or soft stools when consuming doses exceeding 10 grams on an empty stomach.
• Mild Sedation: Because glycine acts as an inhibitory neurotransmitter in the central nervous system, it can cause a calming effect or slight drowsiness in sensitive individuals.

Tip: If you find that glycine makes you feel too relaxed or 'flat' during your workout, try moving your intake to your post-workout shake or taking it 30 minutes before bed to capitalize on its sleep-enhancing properties.