Glycine is the simplest amino acid found in the body. However, it’s also one of the most crucial because it synthesises proteins. We couldn’t live without glycine. Athletes, in particular, should be taking glycine as it can promote muscle growth. In this blog, Human Performance Hub discusses how much glycine you should take and its other benefits. So, how much glycine should I take to build muscle? 

You should be taking 12 grams of glycine to build muscle. This is because your body naturally produces around 2.5 grams daily, which falls short of the optimal amount needed for metabolic function and muscle growth. As glycine is a vital component of the compounds creatine and collagen, you need the optimal amount of glycine to build muscle. 

Read on to learn more about taking glycine to build muscle and the amounts you should be taking.

How Much Glycine Is Needed To Build Muscle?

The optimal amount of glycine is 15 grams per day for your metabolism to function effectively. As the body only produces around 2.5 grams of glycine daily, supplements can help you reach the optimal amount to build muscle more effectively. 

Here at Human Performance Hub, we have glycine powder, the ideal solution for you. We recommend consuming 30 grams (1 scoop of our glycine powder product) with water or any other beverage per day or as your health care practitioner guides. 


Is Glycine Good For Building Muscle?

Glycine is the ideal supplement for building muscle. As it’s a vital amino acid in the compounds of collagen and creatine, glycine contributes to the growth hormone release. This ultimately results in muscle-building.  Studies have shown that a high dosage of glycine intake can cause an increase in growth hormone release

Studies have shown that a deficiency in glycine in athletes leads to injury. As glycine is a crucial component in collagen, glycine is directly responsible for protecting and strengthening joints and tendons. This is critical for those building muscles as it protects your tissue from damage when working out. 


How Do I Take Glycine?

Glycine is widely available in capsule or powder form. If you don’t enjoy taking tablets, the powder form easily dissolves into water and tastes sweet. Due to its sweet taste, it can easily be incorporated into your nutrition in foods such as: 

  • Water
  • Coffee/Tea
  • Soups
  • Oatmeal 
  • Yoghurt
  • Pudding
  • Protein Shakes/Smoothies

Other Benefits of Glycine

Some other benefits of taking glycine supplements are: 

1. Improves Sleep 

As glycine is an amino acid, it can have a calming effect on the brain and may help people fall asleep easier. Research has also shown that glycine can help people stay asleep for longer due to the lower temperature of the body. 

Read more about the sleep-related benefits of Glycine in our in-depth blog ‘Does Glycine Make You Sleepy?’. 

2. Boosts Metabolism 

Glycine regulates the metabolism of cells. Research has shown that glycine can treat conditions such as diabetes. Glycine has been shown to decrease visceral fat stores by 50%, which helps you lose weight, which is beneficial when building muscle

3. Improves Heart Health 

As glycine is a powerful antioxidant, some research has shown that this amino acid can reduce the risk of heart disease. Glycine prevents the accumulation of a compound that, in high amounts, has been linked to atherosclerosis (the hardening and narrowing of the arteries). 

4. Brain Food 

Glycine contributes to making the compound of creatine. Creatine has been linked to healthy brain function and memory. Creatine has also been shown to increase muscle size, strength and power. This is ideal for those trying to build muscle, as glycine is a crucial component and getting too little may reduce how much creatine you are producing. 

Fun Fact: Scientists have shown interest in using glycine to treat schizophrenia and improve memory due to its involvement in transmitting chemical signals in the brain.

5. Lowers Inflammation 

Another benefit of glycine is that it lowers inflammation in your cells. This is ideal for those building muscle, as glycine can help to heal any muscle damage and prevent cell damage. 

To learn more about the benefits of taking glycine, check out our dedicated blog, ‘The Top 7 Benefits Of Glycine Powder’

Glycine Powder at Human Performance Hub

Human Performance Hub offers an extensive range of Glycine Powder Supplements. Whether you are looking to improve your sleep or improve your physical performance, we have the perfect solution for your needs. 

Human Performance Hub Glycine Powder


Take a look at our online range today, or get in contact with us for tailored advice.