How much glycine should I take for recovery?

Most connective tissue studies use 5 to 15 g per day, often split across meals. For sleep benefits, 3 g taken 30 to 60 minutes before bed is the most studied dose.

Is glycine in bison protein?

Yes. Bison provides glycine as part of its full amino acid profile. Whole-food sources tend to include more glycine than isolated whey because isolation concentrates BCAAs at the expense of other amino acids.

Can I get enough glycine from food?

If you regularly eat skin-on poultry, bone broth, or collagen-rich cuts of meat, yes. Athletes with high training loads often benefit from supplemental glycine to fill the connective tissue recovery gap.

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Glycine for Recovery — The Amino Acid Most Athletes Ignore

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What Glycine Is and Why It Gets Overlooked

Glycine is the simplest amino acid and one of the most abundant in the human body, yet most protein supplements ignore it. Whey isolate is high in branched-chain amino acids like leucine — the primary driver of muscle protein synthesis — but low in glycine. This creates a lopsided amino acid profile that does not reflect the actual composition of human connective tissue.

The Connective Tissue Argument

Tendons, ligaments, skin, and cartilage are predominantly collagen. Collagen is roughly 35% glycine by weight. When you train hard, connective tissue breaks down alongside muscle. Muscle rebuilds well on standard protein and BCAAs. Connective tissue rebuilds poorly on the same inputs — it needs glycine and proline specifically.

This is why athletes who train hard for years on whey isolate sometimes develop persistent tendon issues that do not resolve with standard protein supplementation.

Sleep and Nervous System Recovery

Glycine has documented effects on sleep quality through two separate pathways. It acts as an inhibitory neurotransmitter in the brainstem and spinal cord, reducing core body temperature and promoting sleep onset. Clinical trials using 3 g of glycine before bed consistently show improvements in subjective and objective sleep quality.

Bison Protein and Glycine Content

Bison contains glycine in amounts similar to other ruminants. The advantage of whole-food protein sources over pure whey isolate is a more complete amino acid profile that includes conditionally essential amino acids like glycine.

The Genesee Approach

Genesee protein bars use bison as the primary protein source, delivering a more complete amino acid profile than isolated whey. The Founders 250 program at $299 per year gives founding members access to the full recovery stack as it develops.

Common Questions

How much glycine should I take for recovery?: Most connective tissue studies use 5 to 15 g per day, often split across meals. For sleep benefits, 3 g taken 30 to 60 minutes before bed is the most studied dose.
Is glycine in bison protein?: Yes. Bison provides glycine as part of its full amino acid profile. Whole-food sources tend to include more glycine than isolated whey because isolation concentrates BCAAs at the expense of other amino acids.
Can I get enough glycine from food?: If you regularly eat skin-on poultry, bone broth, or collagen-rich cuts of meat, yes. Athletes with high training loads often benefit from supplemental glycine to fill the connective tissue recovery gap.