Glycine

tickPart of the Amino Acid group
tickCreatine based product
tickControls carbohydrate
tickHormone control
tickMuscle Builder
tickBoosts energy
How does it work?
Glycine is a nonessential amino acid used by the body to build proteins. It's found in many foods high in protein, such as fish, meat, beans, and dairy.
Who is it used for?
There is little evidence to show that most people need to use glycine supplements alone. However, experts believe that glycine taken with creatine will improve creatine absorption, giving you better results than plain creatine.
How does it work?
Research published in the American Journal of Clinical Nutrition shows that when glycine is consumed with glucose, blood sugar levels are suppressed by about 50% compared to glucose alone, with no differences in insulin levels. This means glycine enhances insulin sensitivity by promoting a greater glucose uptake compared to ingesting glucose alone. The authors attribute the enhanced insulin sensitivity to the ability of glycine to stimulate a gut hormone that improves the ability to promote glucose removal from the blood with a given insulin level.

These data suggest that glycine may augment the physiological effects of insulin. For the athlete, adding glycine to a carbohydrate drink may serve as an effective means of promoting glycogen retention. For the bodybuilder, ingesting glycine with glucose after exercise may be a way to optimize insulin sensitivity and promote anabolism (muscle growth). Since creatine uptake is glucose and insulin mediated, adding glycine to a carbohydrate/creatine drink is likely to enhance creatine absorption.
How do I use it?
Most experts recommend the use of 1 gram of glycine for every 5 grams of creatine.
What results can I expect?
Glycine used in combination with creatine and/or carbohydrate will allow you to recover more quickly between workouts, and build muscle faster compared to creatine alone.
What can it be combined with?
Glycine should be used with creatine and/or carbohydrate to enhance creatine absorption, glycogen resynthesis (muscle recovery) and muscle growth.

1. Gannon MC, Nuttall JA, Nuttall FQ. (2002). The metabolic response to ingested glycine. American Journal of Clinical Nutrition, 76, 1302-1307

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