Evidence supporting the use of: L-glycine
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

L-glycine is an amino acid that plays several roles in the human body, including serving as a building block for proteins and acting as a neurotransmitter. Its use in bodybuilding is based on its involvement in protein synthesis, collagen production, and as a precursor for creatine synthesis, which may theoretically support muscle growth and recovery. Scientific studies have examined glycine’s effects on muscle tissue and performance, but the evidence for significant direct benefits in bodybuilding is limited and not as robust as for other amino acids such as leucine or glutamine.

Some research indicates that glycine supplementation can promote muscle growth in animal models and may help reduce muscle wasting in certain populations. Glycine's role in creatine synthesis is often cited, as creatine is well-known for its benefits in muscle strength and hypertrophy. However, the body can generally produce sufficient glycine for these purposes, and supplementation does not appear to dramatically enhance muscle growth in healthy individuals engaged in resistance training. Additionally, while glycine has anti-inflammatory and antioxidant properties, direct studies demonstrating substantial improvements in muscle mass, strength, or exercise performance in bodybuilders are lacking.

Thus, while the rationale for using glycine in bodybuilding has some basis in biochemistry and limited animal/human studies, the overall scientific support is modest, and it does not match the evidence supporting other more established supplements. Glycine may be beneficial as part of an overall amino acid intake, but its standalone effects for bodybuilding remain under-investigated.

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