Glycerol is an alcohol found in fatty or triglyceride-rich foods. It is the backbone to which the fatty acid molecules are attached.
Glycerol is constantly produced naturally by the body when it uses its own fats.
Glycerol is an alcohol found in fatty or triglyceride-rich foods. It is the backbone to which the fatty acid molecules are attached.
It increases endurance by fighting dehydration
To combat dehydration during exercise, glycerol has an excellent effect: it increases water retention by almost 50%.
It fights digestive disorders related to endurance sports
By helping athletes stay better hydrated, glycerol fights digestive disorders that reduce athletic performance and damage their general health.
For runners who take part in races such as marathons, trails, and triathlons, as well as those who practice sports such as cycling, glycerol is a great ally to maintain good hydration levels over time.
It accelerates rehydration
By accelerating rehydration, glycerol helps athletes to recover faster, which is important if you're working out daily or have two competitions close together.
Glycerol is an alternative fuel source.
Glycerol consumed will slowly be converted into glucose without the risk of yo-yoing your blood sugar levels. The body knows very well how to use it as fuel, and so it will not cause hypoglycaemia.
It improves congestion during training
Within an hour of taking glycerol, overhydration will be distributed among the liver, blood, and muscles, resulting in much better congestion.
For further details on the benefits of glycerol, visit the Find out more section.
Nutritional values per 100 g :
- protein : 0g
- Carbohydrates : 65g
- Fat: 0g
- Calories : 264 kcal
3 scoops contain 2 g of glycerol
GlyceroMax® Glycerol 65%, silica (E551)
GlyceroMax® is a registered and patented glycerol. There is no higher concentration than GlyceroMax®, which is 65% pure. If you are dealing with a glycerol powder or capsule that is not from the GlyceroMax® brand, it is because it is not only a glycerol monostearate, but also a generic glycerol, probably made in China by an unknown supplier.
Glycerol monostearate contains only 5 to 12% glycerol. Even though it is only dosed at 10% glycerol at best, glycerol monostearate is often sold as 100% pure. However, there is no such thing as 100% concentrated glycerol. When you read 100% glycerol monostearate, translate: only 5-12% pure glycerol.
Many retailers who offer GlyceroMax® do not hesitate to say that their GlyceroMax® is 100% pure glycerol which is not true either, especially if you are dealing with capsules (see below). Nutrimuscle plays transparency even if it seems disadvantageous for those who compare prices without considering the true concentrations of glycerol.
|100 g||2 g|
|Proteins||0 g||0 g|
|Carbohydrates||65 g||1,3 g|
|Fat||0 g||0 g|
|Calories||264 kcal||5,2 kcal|
|Energy||1105 kJ||22,1 kJ|
GlyceroMax® glycerol is a supplement that may be of interest to athletes who practice different sports:
- Endurance activities, such as running, cycling or triathlon, as it increases water retention
- Muscle development and other strength sports, because it promotes muscle growth.
Take 2 g (3 scoops) before training.
glycerol GlyceroMax® should be taken an hour before a workout. If your session lasts longer than an hour, you can continue to drink glycerol throughout your workout.
Start by mixing a scoop of GlyceroMax® in your water. Add a spoon for each workout if your body tolerates the product well.
Before taking GlyceroMax®, make sure you are not affected by any of the following:
- GlyceroMax® should not be used by patients with high blood pressure, as they are usually treated with diuretic drugs, which may temporarily lose their effectiveness if combined with glycerol
- The same is true for people with kidney disease.
- Diabetics should also avoid GlyceroMax® because converting it to glucose would raise their blood sugar levels.
- Pregnant women should avoid GlyceroMax® because their baby would also retain water, which it does not need to do.
Find out more
Using glycerol is not a new idea. It was first consumed in syrup form. However, the taste was so bad that this use did not last. This form discouraged even the most daring athletes and tended to irritate the digestive system. Thus, performance increase was minimised by absorption difficulties.
Adding powder to your drink is much easier. However, the early powder forms were very low in concentration (about 5 to 12%). So, there was a lot of powder to be consumed for relatively few active molecules. Today there is a new form of glycerol powder: GlyceroMax®.
GlyceroMax® is 65% concentrated (the remaining 35% is silica, see why below). The powder has a sweet taste, but it isn't sickening like the syrup was. The glycerol found in GlyceroMax® is the most assimilable, concentrated, and effective form of glycerol.
A little Story...
In 1986, glycerol was added to the list of banned substances by the International Olympic Committee because it was classified as a diuretic drug. As we've seen, it is not diuretic at all in the classical sense of the word, on the contrary. This confusion would take more than 20 years to be recognised. It was officially removed from the list in January 2018.
Glanbia is the first brand to have developed such a concentrated form of glycerol powder. Its production is therefore innovative and very sophisticated. Generic versions are simply copies intended to produce a cheaper glycerol powder. They are mostly made in China using the cheapest possible forms of production, which generates glycerols that are much less concentrated and less purified.
Analyses and purity tests showing the absence of toxic residues are also reduced to the strict minimum in order to minimise prices. Therefore, a purer and better-tested trademarked product should not be confused with a Chinese generic alternative, which simply aims to offer you the cheapest possible product.
Increase your endurance by fighting against dehydration
During an endurance effort, as soon as the loss of water volume by the body reaches 2%, many harmful consequences occur. This 2% elimination corresponds to the fact of losing 1.4 kg due to profuse sweating in a 70 kg athlete, which happens quite quickly in hot weather if the effort is prolonged.
The brain detects this decrease, it reduces sweating, which will result in a greater rise in body temperature. Besides, a more problematic management of the body overheating, the heart must start to beat faster, because the blood is less fluid when it loses water. 3% dehydration reduces endurance performance by about 10% on a 2 hour cycle route (1).
The perception of fatigue is significantly exacerbated by this lack of water. To fight against dehydration, it is not enough to drink, even in anticipation before an endurance effort. For example, a study analyzed the consequences of increasing water intake over almost 3 hours.
Subjects drank an excess of 21 ml of water per pound of body weight. A 70 kg person must have drunk about 1.5 liters of water in 3 hours. All this extra water is quickly eliminated in the form of urine. In this case, the resulting water retention is only 50 ml, or about 3% of what was ingested (2).
Glycerol and hydration gain
When these same people absorb 1.5 g of glycerol per pound in addition to the same amount of water, water retention exceeds 700 ml, or almost 50%. This water will either be transpired or excreted in the urine when the glycerol has been metabolized by the body. But this gain in hydration will be very beneficial during the effort, while avoiding having to stop frequently to urinate.
The glycerol molecules, once in the blood, will act like sponges by retaining water. Thus, glycerol increases the concentration of fluid in the blood and in muscle tissue (phenomenon of cell volumization). The water consumed with GlyceroMax® is retained until the glycerol is eliminated by natural means. This temporary water retention allows for increased performance, especially in hot weather.
For example, trained cyclists had to pedal for 90 minutes at an ambient temperature of 35 ° C. Two hours before departure, they drank either water alone or water combined with 1 g of glycerol per kilogram of body weight. Thanks to glycerol, urine loss before departure was reduced by 25%. During the test, the heart rate and body temperature remained lower thanks to the glycerol. The performance was improved by 50%.
For greater hyperhydration in very hot weather or for extreme duration events, simply add table salt to its glycerol water to achieve even greater water retention (4). Thanks to better hydration, muscle fatigue and cramps are prevented.
Fight against digestive disorders
In many endurance sports, straining damages the digestive system, resulting in stomach pain, diarrhea or even bleeding. An important cause of these disorders is dehydration. Glycerol helps fight these disorders by helping the athlete to stay hydrated (5).
Helps in water recovery
In endurance sports, for rapid recovery it is very important to rehydrate yourself first. Indeed, medical research shows that the absorption of carbohydrates is reduced when the athlete is dehydrated. He must first rehydrate before he can eat again, which further delays the rate of recovery (6).
Alternative fuel source
How to supply your body with calories during an endurance test so as not to run out of fuel? Beyond a certain threshold, taking carbohydrates before or during exercise can cause hypoglycemia or digestive disorders. Fat is very difficult to digest, especially during intense effort, and will therefore “stay” on your stomach. MCTs can cause severe digestive burns. Glycerol is easier to digest, either in addition to a little carbohydrate or on its own.
In sports such as weight training, glycerol therefore helps to achieve much better congestion. This muscular water retention is all the more desirable since it occurs to the detriment of subcutaneous water. Results: the muscles are temporarily larger, more venous and the user appears drier. It is for this reason that some bodybuilders use glycerol in place of diuretics before a competition or before taking pictures.
The best way to assess the concentration of your glycerol is to taste it. Since glycerol has a sweet taste, the sweeter it appears (provided there was no added sweetener), the more concentrated it is. GlyceroMax® glycerol is at least two or three times sweeter than its most commonly sold generic competitors, which means the latter are nowhere near 100% of the glycerol promised on the boxes.
You also have to take into account the appearance of the powder. The drier it is, reminiscent of sawdust, the older the product. This is because a fresh product contains more natural moisture, which gives the powder a creamier and more pleasant appearance.
Offering a product that has passed its sell-by date is both possible and legal. All resellers know how to do this in order to buy their raw material as cheaply as possible. On the other hand, this aging leaves traces on the powder which is then very dry.
Ideally, get the date of manufacture of the glycerol at the production plant (not to be confused with the date the product was mixed by the dealer, which can give you the impression that an expired product is fresh) .
Why only 65% glycerol?
As we have seen, glycerol attracts water and therefore moisture from the air. It would be impossible to keep pure glycerol without it eventually turning into syrup and degrading quickly. To protect it, the manufacturer adds 35% silica. This protection is essential given the physical properties of glycerol.
Because of this protection, GlyceroMax® glycerol does not really dilute in water. By mixing it, it remains only a few tens of minutes in suspension in the water. If you don't drink it right away, after a few hours, the glycerol will settle at the bottom of your bottle or shaker in the form of a paste. This is normal since it does not dissolve in water. Just shake your container to make the powder disappear and resuspend it before consuming it.
Why is there no glycerol in capsules at Nutrimuscle?
Certainly, it is very common to find glycerol in capsules, especially in pre-workout boosters. So why does Nutrimuscle refuse to produce it? Quite simply because, once in a capsule, the glycerol agglomerates and hardens even faster than in powder.
To avoid this, it is mandatory to add 30% more silica. If the glycerol is mixed with conventional boosters like arginine or carnitine, the addition may need to be up to 80%. Your capsules now contain only silica and almost no glycerol.
- (1) Funnell MP. Blinded and unblinded hypohydration similarly impair cycling time trial performance in the heat in trained cyclists. J Appl Physiol 2019 02 APR
- (2) Robergs RA. Glycerol. Biochemistry, pharmaco kinetics and clinical and practical applications. Sports Med. 1998 Sep;26(3):145-67. Review.
- (3) Anderson MJ. Effect of glycerol-induced hyperhydration on thermoregulation and metabolism during exercise in heat. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):315-33.
- (4) Goulet EDB . Salt+Glycerol-Induced Hyperhydration Enhances Fluid Retention More Than Salt- or Glycerol-Induced Hyperhydration. Int J Sport Nutr Exerc Metab. 2018 May 1;28(3):246-252.
- (5) Ricardo J. S. Costa RJS. Impact of exercise-induced hypohydration on gastrointestinal integrity, function, symptoms, and systemic endotoxin and inflammatory profile. J Appl Physiol 2019 MAY 09: 1281-1291
- (6) Huschtscha Z. Exercise-Induced Dehydration Causes Malabsorption of Carbohydrate Rich Pre-Exercise Meal. International Journal of Sport Nutrition and Exercise Metabolism 2019 Volume 29, Issue Suppl1, p8.