GLYCEROL
Scientific
Name:
Glycerol
Type
of Nutrient:
Food - Fat
History:
Used by Marathoners and Tri-athletes
How
Supplied:
Liquid
Natural Source:
Hydrolysis of triglycerides in the body produces
glycerol (glycerin)
Used for:
Hydration of muscle cell, increasing endurance and
workload capacity, Protein sparing
Cost
Effectiveness:
* * * * *
Safety:
Can cause headaches
As
your muscles are worked during a bout of exercise, they have
a tendency to dehydrate or lose water. Glycerol has the ability to keep water in and around the
muscle longer to keep it from fatigue.
As
well as increasing endurance and workload capacity, glycerol
has been demonstrated to have protein sparing properties (Essen
- Gustavsson B et al Eur J Appl Physiol Occup Physiol 1990;
61(1-2): 5-10).
Glycerol
improves intracellular water levels while decreasing
extracellular water. For
this reason, it is used by surgeons during brain operations
to shrink brain (Maughan 1997).
To
improve performance before a marathon, try taking 20g of
glycerol in divided doses, starting 2 hours before the
event. It is
best taken with 500ml of fluid - preferably with
electrolytes (sodium, in particular)
| Timing |
Amount of
glycerol |
| 2 hours before
|
5g
|
| 1.5
hours before
|
5g
|
| 1
hours before
|
5g
|
| 0.5
hours before
|
5g
|
|
