I keep cucking my gymcelling by not sleeping enough

[elfmaxx]

Does anyone know how to fix fucked up sleeping habits? I'm sleeping 3 - 5 hours on a work night and 12 hours on my days off. No wonder I don't make any gains.

 

[shimada]

Workout at home until you get a looser schedule for timing

 

[itsOVER]

Taking glycine vastly improved my sleep. 10-15g a day, and take 5 of those grams an hour before you go to bed.

Ofc you should be doing this anyway for improved collagen synthesis, but sleep gains are a nice side effect.

 

[elfmaxx]

Workout at home until you get a looser schedule for timing

pay pony

 

[Deleted member 439]

Taking glycine vastly improved my sleep. 10-15g a day, and take 5 of those grams an hour before you go to bed.

Ofc you should be doing this anyway for improved collagen synthesis, but sleep gains are a nice side effect.

bro can you elab a bit on its collagen synthesis benifits
thanks

 

[shimada]

pay pony

We all want things we cant have

 

[itsOVER]

bro can you elab a bit on its collagen synthesis benifits
thanks

A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis - PubMed

In a previous paper, we pointed out that the capability to synthesize glycine from serine is constrained by the stoichiometry of the glycine hydroxymethyltransferase reaction, which limits the amount of glycine produced to be no more than equimolar with the amount of C 1 units produced. This...

www.ncbi.nlm.nih.gov

"This constraint predicts a shortage of available glycine if there are no adequate compensating processes. Here, we test this prediction by comparing all reported fl uxes for the production and consumption of glycine in a human adult. Detailed assessment of all possible sources of glycine shows that synthesis from serine accounts for more than 85% of the total, and that the amount of glycine available from synthesis, about 3 g/day, together with that available from the diet, in the range 1.5-3.0 g/day, may fall significantly short of the amount needed for all metabolic uses, including collagen synthesis by about 10 g per day for a 70 kg human. This result supports earlier suggestions in the literature that glycine is a semi-essential amino acid and that it should be taken as a nutritional supplement to guarantee a healthy metabolism. "

Basically, you need around 15g of glycine a day (if 70kg bodyweight) to maximise your collagen synthesis, but you only eat around 1.5-3g a day, and your body produces another 3g. So if you want to maximise your natural collagen synthesis, you need to get more glycine. Around 10g more, although higher doses have been shown to be perfectly safe.

Personally I take 15g spread throughout the day (3x 5g) just to be sure I'm getting enough. Take one of those doses an hour before bedtime and it'll help your sleep IME too. (this has also been reported as a beneficial effect of the supplement in other studies).

bro can you elab a bit on its collagen synthesis benifits
thanks

Another one here:

High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis

Collagen synthesis is severely diminished in osteoarthritis; thus, enhancing it may help the regeneration of cartilage. This requires large amounts of glycine, proline and lysine. Previous works of our group have shown that glycine is an essential amino ...

www.ncbi.nlm.nih.gov

Type II collagen was measured in the monolayer, every 48 h for 15 days by ELISA. Increase in concentrations of proline and lysine in the culture medium enhances the synthesis of type II collagen at low concentrations, but these effects decay before 1.0 mM. Increase of glycine as of 1.0 mM exceeds these effects and this increase continues more persistently by 60–75%. Since the large effects produced by proline and lysine are within the physiological range, while the effect of glycine corresponds to a much higher range, these results demonstrated a severe glycine deficiency for collagen synthesis.