The "Body Armor" Amino Acid You're Probably Deficient In

There is 1 simple yet highly essential amino acid that acts like body armor for your joints and muscles.

Even Jay Cutler, a Four-Time Mr. Olympia Winner, has endorsed this amino acid in the past to significantly aid in his muscle recovery.

But apart from protecting your joints and aiding in muscle recovery, it also fuels muscle growth by creating more natural creatine in your body.

So essentially, it’s a 3 in 1 powerhouse amino acid for growth, protection, and recovery.

It even helps you sleep better too…

But what is this miraculous amino acid, and how can you get more of it in your body?

Here’s a hint…it starts with a “G”.

Glycine as Body Armor: Protecting Joints with Collagen

Glycine's role in collagen synthesis is a cornerstone of its importance in muscle building.

Collagen, the most abundant protein in the human body, is not just something coveted by women to make skin appear more youthful. It’s also widely appreciated by bodybuilders.

Collagen accounts for 30% of your body’s protein and is critical for the strength and health of muscles, cartilage, bones, and ligaments.

It provides the necessary support and flexibility to the joints, reducing the risk of injuries that can occur from repetitive stress and intense physical activities typical in bodybuilding and athletic training.

The process of collagen synthesis in the body heavily relies on glycine. 

Studies have shown that consuming glycine can increase collagen synthesis by up to 200%, a significant boost that can translate into better joint health and potentially quicker recovery from joint-related injuries.

This increase in collagen production not only supports joint health but also contributes to the overall strength and resilience of connective tissues throughout the body​​.

Moreover, glycine's contribution to collagen synthesis extends beyond just joint health. It plays a role in improving the overall quality of muscles and connective tissues, which are crucial for both the power and endurance required in bodybuilding.

This aspect of glycine makes it a valuable supplement for anyone looking to enhance their physical performance while also ensuring the longevity of their muscles and joints.

Glycine's Role in Creatine Production and Muscle Building

Creatine, a compound that plays a crucial role in energy production during high-intensity exercise, is synthesized in the body using three amino acids: glycine, arginine, and methionine.

Glycine's involvement in creatine synthesis is particularly significant for muscle building, as creatine directly contributes to improved athletic performance by enhancing muscle strength, power, and endurance.

Creatine functions by supporting the regeneration of adenosine triphosphate (ATP), the primary energy carrier in cells, especially during short bursts of intense physical activity.

It lends a molecule called phosphocreatine to the precursor AMP and ADP molecules, leading to quicker production of ATP. In practical terms, this biochemical process translates to increased physical performance, allowing athletes and bodybuilders to train harder and more effectively.

Studies have shown that higher amounts of creatine can also lead to increased muscle cell volume, enhanced glycogen storage, and improved overall muscle recovery post-exercise.

Glycine's Broader Athletic Benefits Beyond Muscle Building

Glycine's benefits for athletes and bodybuilders extend beyond direct muscle growth and collagen synthesis. This amino acid plays several roles that contribute to improved athletic performance and overall health, which are crucial for anyone engaged in rigorous physical training.

Improved Sleep and Recovery: One of the most significant benefits of glycine is its impact on sleep quality. Research has demonstrated that glycine supplementation can significantly improve the quality of sleep, leading to deeper, more restorative rest. This is crucial for athletes, as quality sleep is essential for muscle recovery and growth.

Enhanced Metabolism and Energy Levels: Glycine also plays a role in metabolic functions, helping to regulate fat metabolism in muscles and assist in controlling energy expenditure. This metabolic regulation is essential for maintaining energy levels and optimizing performance, especially during endurance activities. ​​

Antioxidant Properties: Glycine helps in building glutathione, a vital antioxidant in the body. This property is particularly beneficial for athletes, as intense physical activity can increase oxidative stress and damage by free radicals.

How to Get More Glycine in Your Diet

Incorporating more glycine into your diet, whether for muscle building, joint health, or overall athletic performance, can be achieved through a combination of dietary choices and supplements.

Animal-Based Sources: Glycine is abundant in protein-rich animal products. Some of the best sources include:

• Meat, particularly organ meats like liver.

• Poultry, especially the skin.

• Fish and seafood.

• Bone broth, which is particularly rich in glycine and other amino acids.

Plant-Based Sources: For vegetarians or those looking to diversify their amino acid intake, several plant-based foods are good sources of glycine:

• Legumes, including peanuts, lentils, and kidney beans.

• Spinach, seaweed, watercress, and asparagus.

• Cabbage, kale, pumpkin, bananas, and kiwi.

A study published in the Journal of Bone and Mineral Research found that people who consumed glycine-rich foods, particularly from vegetable sources, had higher bone mineral density. This underscores the broader health benefits of including glycine-rich foods in your diet​​.

Glycine Powder or Capsules: For those looking to ensure they are getting enough glycine, supplements are available in powder or capsule form. The recommended dosage varies, but generally, up to 3 grams per day is considered safe and effective.

The BMM Takeaway

If you’re dealing with long periods of recovery or join pain, try glycine to aid in the protection and repair of muscle tissues and joints. You can get more glycine in your diet with the foods mentioned above or try a glycine supplement.

Just keep in mind that your body needs many other amino acids like lysine and valine too. There are some great brands of protein you can buy that contain many of these essential amino acids.

Also, remember to allow yourself adequate periods of rest. A supplement alone shouldn’t be used to replace sleep and rest days.