Achieve Lasting Health and Happiness with Simple Daily Habits

Living a healthy lifestyle is not just about exercising and eating right. While those elements are important, living a healthy lifestyle is also about making small, consistent changes to your daily routine that can have a significant impact on your physical and mental well-being. Incorporating simple habits into your daily life can go a long way in boosting your health, and the good news is that it’s easier than you might think. In this blog post from RunThaCity.com, we explore everyday strategies that you can adopt to improve your overall health and well-being.

Start Achieving Lasting Health and Happiness Now

Plan Walking Breaks Throughout Your Day

Sitting for extended periods can have a detrimental impact on your health. It can affect your posture, blood circulation, and overall energy levels. Taking short walks throughout the day can help alleviate these problems. You can take a walk during your lunch break, make it a habit to stand up and stretch every hour, or take the stairs instead of the elevator. If you want to take a longer walk, consult a walk score map to find the best walking spots nearby. Regular physical activity can help you maintain a healthy weight, lower your risk of chronic diseases, and improve your mental health.

Start Your Day With Breakfast

Making breakfast a daily habit is an excellent way to kick-start your metabolism and provide your body with the energy it needs to face the day. Consuming a nutritious breakfast can help enhance cognitive function, improve your mood and reduce your risk of overeating throughout the day. Make sure to opt for whole-grain, low-fat, and high-protein options instead of high-fat and high-calorie foods. Taking the time to prepare your breakfast instead of rushing out of the house is a form of self-care and the foundation to a great morning routine.

Focus on Hydration

Staying hydrated is essential for maintaining a healthy body. Drinking water throughout the day helps regulate body temperature, remove waste, and lubricate joints. Make it a habit to drink at least 2 liters of water every day, and if you find that too difficult, try adding slices of lemon, cucumber, or mint to your water to give it some flavor. You may struggle with staying hydrated if you consume a lot of caffeine. Take time to look up the caffeine content of your favorite beverages. You may be surprised by how much you’re consuming. Remember, staying consistently hydrated can help you feel more energized, and it may also improve your skin’s appearance.

SelfCaring.info

Brad, is a guest contributor for RunThaCity.com. He is passionate about empowering individuals to reach their full potential through self-care.

Brad's expertise stems from his personal journey and a genuine desire to help people flourish. He now shares his insights through [link to selfcaring.info, if available] and various guest posting opportunities.

Fitness Nutrition

Ectomorph, Mesomorph, & Endomorph: Beginners Guide To Body Types

By RunThaCity — 3 years ago

Have you ever wondered why some people seem to gain muscle easily, while others struggle to lose weight no matter how much they exercise? The answer may lie in their body type. There are three main body types: ectomorphs, mesomorphs, and endomorphs. In this beginner’s guide, we’ll explore each body type, their characteristics, and the best exercises and diets for each one.

What Is An Ectomorph Body Type?

Ectomorphs are often referred to as “hardgainers” because they tend to have a harder time gaining weight and muscle mass compared to the other body types. They typically have a slim build, with narrow hips and shoulders, and a fast metabolism. Ectomorphs often have long limbs, a thin waist, and a small bone structure.

Characteristics of Ectomorphs:

Difficulty gaining weight and muscle mass

Fast metabolism

Slim and narrow build

Small bone structure

Long limbs and thin waist

Low body fat percentage

Can appear “wiry” or “stringy”

Best Exercises for Ectomorphs: Ectomorphs should focus on exercises that promote muscle growth and weight gain. Compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench presses, are ideal for ectomorphs. They should also incorporate high-intensity training and progressive overload into their workouts to stimulate muscle growth.

Here are some of the best exercises for ectomorphs:

Compound Exercises: Compound exercises are exercises that work multiple muscle groups at once. These types of exercises are ideal for ectomorphs because they promote muscle growth and help to build overall strength. Examples of compound exercises include squats, deadlifts, bench presses, pull-ups, and rows.

Heavy Weightlifting: Ectomorphs should aim to lift heavy weights with low to moderate repetitions to stimulate muscle growth. Lifting heavy weights will help to build muscle mass and strength, and it will also help to increase bone density.

High-Intensity Training: High-intensity training, such as sprinting, HIIT, or circuit training, is also ideal for ectomorphs. This type of training can help to stimulate muscle growth and increase endurance.

Progressive Overload: Ectomorphs should focus on progressive overload, which means gradually increasing the weight, reps, or sets over time. This will help to challenge the muscles and promote muscle growth.

Rest and Recovery: Rest and recovery are also important for ectomorphs. They should aim to get enough sleep and rest days to allow their muscles to recover and grow. Overtraining can be counterproductive and hinder muscle growth.

Overall, ectomorphs should focus on exercises that promote muscle growth and build overall strength. A combination of compound exercises, heavy weightlifting, high-intensity training, progressive overload, and rest and recovery will help ectomorphs to achieve their fitness goals.

Diet Recommendations for Ectomorphs: To gain weight and muscle mass, ectomorphs need to consume more calories than they burn. Ectomorphs should focus on consuming nutrient-dense foods, such as lean proteins, whole grains, and healthy fats. They should also aim to consume a high amount of protein to support muscle growth. Ectomorphs may also benefit from consuming calorie-dense foods, such as nuts, avocados, and dried fruits, to increase their calorie intake.

Diet plays a crucial role in achieving fitness goals, especially for ectomorphs who struggle to gain weight and muscle mass. A proper diet will provide the necessary nutrients for muscle growth and will prevent the body from burning muscle for energy. Here are some diet recommendations for ectomorphs:

Calorie Surplus: Ectomorphs should aim to consume more calories than they burn to gain weight and build muscle. It’s recommended that ectomorphs consume 500-1000 calories above their maintenance level to achieve a calorie surplus. This surplus can be achieved by adding calorie-dense foods to their diet, such as nuts, avocados, and whole grains.

Protein Intake: Protein is essential for muscle growth, and ectomorphs should aim to consume 1.5-2 grams of protein per kilogram of body weight. This means that a 70 kg (154 lb) ectomorph should aim to consume 105-140 grams of protein per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and soy products.

Carbohydrate Intake: Carbohydrates provide energy for the body, and ectomorphs should aim to consume complex carbohydrates, such as whole grains, fruits, and vegetables. These foods will provide a sustained release of energy and prevent the body from burning muscle for energy.

Healthy Fats: Ectomorphs should also include healthy fats in their diet, such as omega-3 fatty acids found in fish, nuts, and seeds. Healthy fats are essential for hormone production and overall health.

Meal Frequency: Ectomorphs should aim to eat 5-6 small meals throughout the day to provide a constant supply of nutrients for muscle growth. This will prevent the body from burning muscle for energy and will also prevent overeating.

Overall, ectomorphs should aim to consume a balanced diet that is high in protein, complex carbohydrates, and healthy fats. They should also consume more calories than they burn to achieve a calorie surplus for weight gain. A consistent diet combined with a proper exercise routine will help ectomorphs to achieve their fitness goals.

Overall, ectomorphs may have a harder time gaining weight and muscle mass compared to the other body types, but with a proper workout routine and diet, they can still achieve their fitness goals.

What is a Mesomorph?

Mesomorphs are often described as the “ideal” body type because they have a naturally athletic build and tend to gain muscle and lose fat relatively easily. They typically have a medium-sized bone structure, a wide shoulder-to-hip ratio, and well-defined muscles.

Characteristics of Mesomorphs:

Naturally athletic build

Medium-sized bone structure

Wide shoulder-to-hip ratio

Well-defined muscles

Tendency to gain muscle and lose fat easily

Efficient metabolism

Best Exercises for Mesomorphs: Mesomorphs excel in a variety of exercises, as their athletic build and efficient metabolism make it easier for them to build muscle and lose fat. They should focus on a balanced workout routine that includes both resistance training and cardiovascular exercises.

Weightlifting: Mesomorphs tend to build muscle easily, so they should focus on weightlifting exercises that target specific muscle groups. Compound exercises like squats, deadlifts, bench presses, and pull-ups are also beneficial for muscle growth.

Cardiovascular Exercises: Mesomorphs should also include cardiovascular exercises in their workout routine to maintain a healthy heart and promote fat loss. Running, cycling, swimming, and rowing are all great options.

High-Intensity Interval Training (HIIT): HIIT workouts are also ideal for mesomorphs. HIIT workouts are short, intense bursts of exercise followed by a brief rest period. They help to increase metabolism, burn fat, and improve cardiovascular health.

Diet Recommendations for Mesomorphs: Mesomorphs tend to have a more efficient metabolism than other body types, which means they can consume more calories without gaining weight. However, it’s important for mesomorphs to maintain a balanced diet to support their fitness goals. They should focus on consuming a diet high in protein, complex carbohydrates, and healthy fats.

Overall, mesomorphs are naturally gifted with an athletic build and an efficient metabolism. To maintain their physique, they should focus on a balanced workout routine that includes both resistance training and cardiovascular exercises. Mesomorphs should also maintain a healthy diet to support their fitness goals.

What is an Endomorph Body Type?

Endomorphs are characterized by their curvy and rounded body structure, with a high body fat percentage and a slow metabolism. Endomorphs tend to have a softer and rounder appearance, with a wider waist, hips, and thighs. This body type has a tendency to gain weight easily and struggle to lose it, making weight management a major concern for endomorphs.

Endomorphs often have a greater appetite and may experience cravings for high-calorie foods, which can make it challenging to maintain a healthy diet. This body type also tends to have lower insulin sensitivity, which can lead to an increased risk of developing type 2 diabetes, high blood pressure, and heart disease.

To manage weight and promote overall health, endomorphs need to adopt a specific approach to training and nutrition. They may benefit from a higher protein and lower carbohydrate diet to promote satiety and reduce cravings. It’s also important for endomorphs to engage in regular exercise, including both cardiovascular and strength training, to increase their metabolism and build lean muscle mass.

Weight training is particularly important for endomorphs, as it helps to build lean muscle mass, which increases metabolism and burns more calories throughout the day. High-intensity interval training (HIIT) can also be effective for endomorphs, as it promotes fat burning and cardiovascular health.

It’s important to note that while endomorphs may face challenges in achieving their desired body composition, their body type also has its advantages. Endomorphs tend to have a higher level of strength and power due to their muscular build, which can be advantageous in certain sports and activities.

In summary, endomorphs are characterized by their curvy and rounded body structure, high body fat percentage, and slower metabolism. To manage weight and promote overall health, endomorphs need to adopt a specific approach to training and nutrition, including a higher protein diet and regular exercise that includes weight training and cardio.

Best Exercises for Endomorphs:

Endomorphs can benefit from a mix of cardiovascular and strength training exercises to promote weight loss, build lean muscle mass, and increase metabolism. Here are some exercises that endomorphs may find particularly beneficial:

Resistance Training: Endomorphs should prioritize resistance training with weights, resistance bands, or bodyweight exercises. These exercises help build lean muscle mass, which increases metabolism and helps burn more calories throughout the day. Endomorphs can benefit from exercises such as squats, deadlifts, lunges, push-ups, pull-ups, and planks.

High-Intensity Interval Training (HIIT): HIIT involves short, intense bursts of activity followed by periods of rest. This type of exercise can help endomorphs burn more calories and increase their metabolism. Examples of HIIT exercises include sprints, jumping jacks, and burpees.

Cardiovascular Exercise: Endomorphs should include cardiovascular exercises such as running, cycling, or swimming to increase their heart rate and burn calories. Cardiovascular exercise can also improve heart health and overall fitness levels.

Core Strengthening: Core strengthening exercises such as crunches, sit-ups, and planks can help endomorphs build a strong core, which can improve posture, balance, and stability.

Yoga: Yoga can be an effective exercise for endomorphs, as it combines strength training, flexibility, and relaxation. Yoga can also help reduce stress and promote mental wellbeing.

It’s important for endomorphs to engage in a variety of exercises to avoid boredom and promote overall fitness. A combination of resistance training, HIIT, cardiovascular exercise, core strengthening, and yoga can provide a well-rounded fitness routine for endomorphs. However, it’s important to consult with a healthcare professional or certified personal trainer before starting a new exercise routine to ensure safety and effectiveness.

Diet Recommendations for Endomorphs:

Endomorphs tend to have a slower metabolism and a greater propensity for storing body fat, making it important to follow a healthy and balanced diet to support weight management and overall health. Here are some dietary recommendations for endomorphs:

High Protein Intake: Endomorphs should aim to consume a diet that is high in protein to help promote satiety and build lean muscle mass. Good sources of protein include lean meats, poultry, fish, eggs, dairy, beans, and legumes.

Low Carbohydrate Intake: Endomorphs may benefit from reducing their carbohydrate intake, particularly from refined carbohydrates such as white bread, pasta, and sugary snacks. Instead, focus on consuming complex carbohydrates such as fruits, vegetables, and whole grains.

Fiber Intake: Endomorphs should consume a diet that is high in fiber, as this can help promote feelings of fullness and reduce cravings. Good sources of fiber include fruits, vegetables, whole grains, and legumes.

Healthy Fats: Endomorphs should include healthy fats such as olive oil, avocado, nuts, and seeds in their diet. Healthy fats can help promote satiety and reduce inflammation in the body.

Portion Control: Endomorphs should pay attention to portion sizes, as overeating can lead to weight gain. Consider using smaller plates and measuring portion sizes to help control calorie intake.

Meal Timing: Endomorphs may benefit from consuming smaller, more frequent meals throughout the day to help regulate blood sugar levels and reduce cravings.

Hydration: Endomorphs should drink plenty of water throughout the day to help support weight management and overall health.

It’s important for endomorphs to focus on consuming a balanced and healthy diet, while also considering their individual dietary needs and preferences. Consulting with a registered dietitian or healthcare professional can help endomorphs create a personalized and sustainable meal plan to support their health and fitness goals.

Embracing Your Unique Body Type: Why it Matters

Your body type is unique to you, and it plays an important role in your fitness journey. By understanding your body type and adopting the right approach to training and nutrition, you can optimize your fitness goals and achieve the results you desire. While it’s easy to get caught up in comparing yourself to others, it’s important to remember that everyone’s body is different, and there’s no one-size-fits-all approach to fitness.

Embracing your unique body type can help you achieve greater self-acceptance, confidence, and motivation in your fitness journey. Rather than trying to fit into a specific body type mold, focus on finding a training and nutrition plan that works best for your individual needs and preferences. This will not only help you achieve your fitness goals, but also promote long-term health and wellness.

Remember, your body type is just one aspect of your overall health, and it’s important to approach fitness with a holistic mindset. This means prioritizing your physical, mental, and emotional health, and focusing on creating sustainable lifestyle habits that support your overall wellbeing.

In conclusion, embracing your unique body type can help you achieve greater success and satisfaction in your fitness journey. By understanding and working with your body type, rather than against it, you can optimize your fitness results and improve your overall health and wellbeing.
Nutrition

What Is Amino Acid Therapy?

By RunThaCity — 8 years ago

Amino Acid Therapy for Cerebral Palsy

The contribution in the development of cerebral palsy focuses on potentially modifiable factors during the neonatal period. Studies revealed that it has something to do with the excitable protein building blocks and their role in neurological injury.

In preventing the permanent deficit of having cerebral palsy, amino acid therapy is a method of treating brain damage and early abnormality. This was created by Professor Alexander Khokhlov from Russia who is teaching biochemistry and nuerology. He also has other clinics in Cyrpus, Czech Republic, London and New Zealand.

This consists of the intravenous administration of one or more essential protein building blocks. It was performed on 84 patients that went through treatment from February 1994 to February 1996. About 39 received two courses, 20 had three sessions, 9 took four, 9 received five courses, 6 had six sessions and 1 took seven. Accordingly, a percentage of more than 50 patients were given 3 or more courses.

Amino Acid Therapy for Psychological Condition

Neurotransmitters are important chemical messengers which regulate functions in the brain, muscles, organs and nerves. Serotonin, dopamine, neropinephrine and epinephrine are the most common of its type.

People that have the neurotransmitter deficiency can have the following conditions depression, chronic fatigue, insomnia, attention deficit, anxiety, panic attacks and many more. With the application of the amino acid therapy it has helped those who are agonizing such situations. Treatments include taking SSRI or selective serotonin re- uptake inhibitors and other prescribed drugs such as Prozac, Zoloft, Effexor, Celexa or Wellbutrin.

It functions by artificially accelerating the amount of serotonin in the synapse of the nerve. This allows a temporary recovery in the chemical messaging system. The downside however, is that it does not increase serotonin levels and diminishes the stocks of NT. It happens because the SSRI class drugs bring about an augment in an enzyme called MAO.

Amino Acid Therapy for Cancer

Developed by Angelo John, a cancer scientist, he researched the role of the protein block- builders in the cancer cells. Afterwhich, he determined how it can be altered to eliminate to cause its death. Thus, his objective is to strategically and scientifically utilize the chemical reactions and supplemental responses by interfering with the five basic prerequisites namely structure, blood vessels, energy, growth hormones and functions.

Amino acid therapy works synergistically with both chemotherapy and radiotherapy. It hinders the rise of tumors and causes them to retreat. It is a six to eight month course administered to under the care of your doctor and just inside the comforts of your home.

There was a study done by Dr. Marco Rabinovitz of the National Cancer Institute where it showed that deprivation of the protein block- builders is beneficial in healing cancer. Such is an example that consists of scintifically formulated amino acids. In the otherhand, Dr. Chi Van Dang of John Hopkins School of Medicine stated that cancer cells are sugar junkies that if robbed of glucose, they will eventually pass away.
Nutrition

Amino Acids that Promote Growth

By RunThaCity — 8 years ago

Ornithine

What Is Ornithine?

This is one of the amino acids that promote growth which is derived from arginine. Large quantities of which have successfully raised growth hormone levels in some studies. Bucci, et al, studied the effect of 40, 100 and 170 mg/kg of L-ornithine HCl on 12 bodybuilders. Twenty- five percent of the subjects experienced significant increases in serum growth hormone levels at the two lower doses. In the other hand, half the subjects illustrated an increase in growth hormone at the highest dose.

Arginine

What Is Arginine?

Arginine is an semi-essential amino acid and is present in the proteins of all life forms. It is classified as a conditionally essential or semi-essential amino acid because under normal conditions the body can produce sufficient quantities of amino acid arginine to meet physiological demands. However, in times of stress conditions such as wound healing and trauma, the body might not be able to manufacture enough. In these cases, amino acid arginine becomes essential and is very important to ensure sufficient dietary intake of the amino acid to meet the increased physiological demands shaped by these conditions.

What Does L-Arginine Do?

Arginine although not an essential amino acid, is a vital one. In addition to contributing in protein synthesis, it plays a number of other important roles in the body. Arginine’s primary function entails the metabolism of proteins and nitrogen. It also detoxifies ammonia formed during nitrogen catabolism of amino acids through the formation of urea. It is also a forerunner in the formation of polyamines, creatine, nitric oxide, proline, glutamate, agmatin, and the arginine-containing tetrapeptide tuftsin which is believed to be an immunomodulator. Arginine is also a glycogenic amino acid. If needed by the body, it can be converted to D-glucose and glycogen or can be catabolized to manufacture biological energy.

Arginine when taken in high doses stimulates pituitary release of growth hormones, prolactin and pancreatic release of glucagon and insulin. It is also used as an immunonutrient in parenteral and enteral nutrition to aid improvement of the immune status of those suffering from burns, sepsis, and trauma.

L-Arginine Rich Foods

Arginine is predominately manufactured in the kidney. It is a main intermediary in the Krebs-Henseleit urea cycle. A much smaller amount of this amino acid is synthesized in the liver. The normal dietary intake of arginine is 3.5 to 5 grams daily and most dietary arginine comes from animal and plant proteins. Arginine of small amounts can be found in vegetable juices and fermented foods, such as yogurt and miso. Plant proteins such as soy proteins and other plant proteins are richer in arginine than animal proteins which are richer in lycine. Arginine can also be found in dairy products, meat, poultry, nuts, fish, and chocolate. Other natural sources of arginine are brown rice, raisins, popcorn, and whole-wheat products.

Benefits of L-Arginine

Arginine has a maximum potential in preventing or reducing cardiovascular diseases, by stimulating a compound that relaxes the blood vessels called nitric oxide. It is also used to enhance memory, eliminate depression, improve sleep, control stress, prevent aging, relieve arthritis, manage allergies, promote hair growth, cure impotence, fight cancer, reduce herpes, combat fatigue, and stimulate the immune system. The normal supplemental dosage of arginine per day is 2 to 8 grams.

Does L-Arginine Help Muscle Growth?

Investigated in numerous studies with conflicting results, this is one of the amino acids that promote growth. Take for example, in one study, 6 subjects were given 6 grams of arginine. They all experienced a 100% increase in plasma levels without any growth hormone release. Other researchers administered it to 12 young and 5 elderly non-obese adults, all of whom had a body mass of less than 30. The subjects participated in three trials: resistive weight-lifting exercise with no placebo, 5 grams of arginine supplementation prior to exercise and 5 grams of oral L-arginine only.

Lysine

What Is Lysine?

Lysine is an essential amino acid which is vital to human health but cannot be synthesized by the human body. This is the reason why amino acid lysine must be obtained from your food diet. Amino acids are the building blocks of proteins and proteins are greatly needed by the body for muscle growth. Lysine plays an important role in the production of a nutrient that is responsible for converting fatty acids into energy and helps lower cholesterol.

What Does Lysine Do?

Lysine also shows to help the body in absorbing and conserving calcium. It also plays a vital role in the formation of collagen, an important substance for the bones and connective tissues that includes the skin, cartilage and tendon.

Insufficient lysine in the diet may cause health problems such as kidney stones that may develop other health problems including loss of appetite, nausea, dizziness, fatigue, agitation, slow growth, anemia, reproductive disorders, and bloodshot eyes. However, it is very rare to get insufficient amounts of lysine through the daily diet. Lysine deficiency would normally only apply to vegetarians and certain athletes who are in frequent vigorous exercise. Vegetarians would get the best source of lysine in legumes such as peas, lentils, and beans.

In foods such as pastries, cookies, doughnuts, and cereals, the browning reaction involves lysine. In this process of lysine and sugar being combined makes it in a way difficult for the body to absorb lysine, resulting to low lysine intake in cereals and baked goods diet. Good food sources of lysine are those foods rich in protein which includes meat, cheese, nuts, eggs, certain fish, soybeans, fenugreek seed, and spirulina.

What Is Lysine Used For?

Lysine can be used in the treatment of genital and mouth lesions caused by herpes simplex virus as well as shingles caused by herpes zoster viruses. Lysine supplements taken can speed up recovery time and reduce the possibility of repeated breakouts of the herpes infection. Amino acid lysine also improves the absorption of calcium from the digestive tract and avoids loss of calcium in the urine, which some researchers have speculated that bone loss associated with osteoporosis can be prevented through the help of lysine. In studies where lysine has been combined with arginine showed that it increases the activity of bone-building cells and improves production of collagen.

Some forms of lysine or lysine bound to anti-inflammatory medications may help ease pain following an episiotomy, a medical procedure performed during labor that is a procedure of cutting the vaginal area to enlarge the vaginal opening and facilitate delivery. Lysine of these forms may also relieve painful periods and migraine headaches.

How Much Lysine To Take

Most people need about 1 gram of lysine per day. For athletes and people recovering from major injuries such as burns may be required a greater amount.

Does Lysine Promote Muscle Growth?

One of the amino acids that promote growth, lysine may work to release growth hormone. In a study of 15 healthy male subjects, there was a
separate consumption of lysine as single nutrients did not significantly increase growth hormone compared to the baseline. In another study of normal young males, oral administration of 1,200 milligrams of L-lysine did not raise serum growth hormone levels.

Glycine

What Is Glycine?

Glycine is a protein amino acid that can be found in the protein of all life forms and is important in the body’s construction of proteins. Glycine is the simplest amino acid in the body that is not optically active. In contrast to other amino acids, glycine can be found in both enzymes and proteins. Although glycine is found mostly in proteins, glycine is also found in plants. It is estimated that the normal diet should include two grams of glycine daily.

What Does Glycine Do?

Since amino acid glycine can be sufficiently produced by the body to meet physiological requirements, it is considered a nonessential amino acid. However, it is of key importance in the synthesis of proteins, purines, peptides, nucleic acids, porphyrins, hemoglobin, creatine, glucose, one-carbon fragments, L-serine, adenosine triphosphate (ATP), and other amino acids.

Amino acid Glycine performs as an inhibitory neurotransmitter in the brain and spinal cord. It plays vital roles in the method of prevention for muscular degeneration, repair of damaged tissues located throughout the body, and improvement of glycogen storage. Glycine is an important amino acid because if needed, it will synthesize and convert from serine and threonine to fulfill its physiological processes.

Glycine is a solid water-soluble substance that has a sweetish taste and is also known as amino acetic acid, glycocoll, sucre de gelatine, and aminoethanolic acid. Its one-letter abbreviation when spelling out protein structures is G and its IUPAC abbreviation is Gly.

Glycine Rich Foods

Glycine can also be found in natural food sources. Natural food sources containing high amounts of glycine includes fish, beans, dairy products, and meats. Here are food sources of glycine that are based on a serving size of 100 g and the amount of glycine contained is expressed in milligrams:

Vegetable Products

Seaweed, spirulina (dried) 3100 mg

Nut and Seed Products

Seeds, cottonseed meal (partially defatted, glandless) 2380 mg

Seeds, sunflower seed flour (partially defatted) 3080 mg

Seeds, sesame flour (low-fat) 3430 mg

Seeds, pumpkin and squash seed kernels (roasted without salt) 2410 mg

Legume Products

Soy protein concentrate (produced by alcohol extraction) 2690 mg

Peanut flour (defatted) 3150 mg

Soy protein isolate (potassium type) 3600mg

Soy protein concentrate (produced by acid wash) 2690 mg

Soy protein isolate 3600 mg

Shellfish and Finfish Products

Fish, cod, Atlantic (dried and salted) 3010 mg

Poultry Products

Chicken, broilers or fryers, skin only (cooked, roasted) 3250 mg

Turkey, all classes, skin only (cooked, roasted) 3140mg

Turkey, young tom, skin only (cooked, roasted) 3210 mg

Beef Products

Beef, cured, breakfast strips (cooked) 2610 mg

Pork Products

Pork, fresh, variety meats and by-products, ears, frozen (Cooked, simmered) 3140 mg

Pork, fresh, variety meats and by-products, ears, frozen (raw) 4400 mg

Veal, Lamb, and Game Products

Veal, variety meats and by-products, liver (cooked, braised calf liver) 2290 mg

Luncheon Meats and Sausages

Beef, cured, corned beef, canned 2260 mg

Egg and Dairy Products

Egg, white (dried) 2840 mg

Snacks

Snacks, pork skins (plain) 11900 mg

Sweets

Gelatins, dry powder (unsweetened) 19100 mg

Beverages

Gelatin, drinking, orange flavor (powder) 9670 mg

Does Glycine Promote Muscle Growth?

It may be the non- essentials but this is also one of the amino acids that promote growth. Glycine is contained in gelatin protein and is an important component of collagen. Although much of the early research revolved around its ability to increase strength in athletes, more recent studies have documented that it can indeed raise growth hormone levels in humans. As a matter of fact, researchers have concluded that the explanation why it has been found to increase muscle strength in many studies may be the result of its growth-hormone-boosting capabilities.

Glutamine

What Is Glutamine?

Glutamine is an amino acid that allows for improved immune system and brain function, balanced blood sugar levels, digestive tract health, and increased muscle mass.

What Is Glutamine Used For?

Glutamine is used as fuel for immune system and intestinal cellular replication. Maintaining the proper levels of glutamine supports immune system activity while strengthening the intestinal lining. In addition to this, glutamine is important to replenishing glycogen (stored energy) in muscle tissue, and maintaining muscle mass and strength.

Glutamine also plays an important role in maintaining healthy brain function as a source of energy for the nervous system, a key factor in the production of brain neurotransmitters, and an ammonia detoxifier.

Does Glutamine Promote Muscle Growth?

An abundant protein block- builder, this is one of the amino acids that promote growth. Glutamine is the most copious in human muscle and plasma. It directly regulates both the production and wearing-down of protein and immune cell activity. When about nine healthy subjects consumed two grams of oral glutamine 45 minutes after a light breakfast, there were eight out of the nine that subjects experienced elevated plasma growth hormone within 90 minutes. These findings demonstrate, the study authors wrote, that a surprisingly small oral glutamine load is capable of elevating hormones for development.