GLYCEROL
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What Is GLYCEROL?
Glycerol is a three-carbon sugar alcohol that acts as an osmotic agent to enhance fluid retention in the body. When consumed with adequate fluids, it creates a hyperhydrated state by drawing and retaining water in the intravascular and intracellular spaces, which can improve endurance performance, thermoregulation, and muscle pumps during exercise.
GLYCEROL Research & Studies
01 Guidelines for Glycerol Use in Hyperhydration and Rehydration Associated with Exercise ▸
Endurance athletes intending to hyperhydrate with glycerol should ingest 1.2 g/kg bodyweight in 26 mL/kg bodyweight of fluid over 60 minutes, 30 minutes prior to exercise. Glycerol ingestion before, during, or following exercise is likely to improve hydration state and performance.
View Study (PubMed)02 Glycerol: Biochemistry, Pharmacokinetics and Clinical and Practical Applications ▸
Comprehensive review of glycerol's mechanism as a hyperhydrating agent through osmotic gradient creation in circulation, examining its pharmacokinetics and applications in athletic performance and medical settings.
View Study (PubMed)03 The Effect of Glycerol Supplements on Aerobic and Anaerobic Performance of Athletes and Sedentary Subjects ▸
Study comparing glycerol supplementation effects on both trained athletes and sedentary individuals, finding improvements in both aerobic endurance capacity and anaerobic performance measures when properly dosed.
View Study (PubMed)04 Glycerol Use in Hyperhydration and Rehydration: Scientific Update ▸
Updated scientific review examining the efficacy of glycerol for both pre-exercise hyperhydration protocols and post-exercise rehydration strategies, confirming benefits for maintaining plasma volume and delaying dehydration.
View Study (PubMed)GLYCEROL User Reviews & Experiences
*Based on large scale analysis of publicly available user experiences
Users consistently report significant improvements in muscle pumps, vascularity, and workout performance with glycerol supplementation. Most users recommend it as a core non-stimulant pre-workout ingredient, though some note difficulty with sourcing quality products and occasional gastrointestinal discomfort.
GLYCEROL Benefits, Dosage & Side Effects
- Enhanced Muscle Pumps: Users report significantly improved muscle pumps and vascularity during workouts, with effects described as superior to many other pump-enhancing supplements
- Improved Hydration: Creates a noticeable state of hyperhydration that helps maintain performance during intense or prolonged exercise sessions
- Better Endurance: Athletes report ability to sustain higher intensity workouts for longer periods when properly hydrated with glycerol
- Enhanced Recovery: Some users note improved recovery between sets and reduced dehydration-related fatigue during training
- Dose-Dependent Response: Effectiveness strongly correlates with proper dosing protocol (1.0-1.2g/kg bodyweight) combined with adequate fluid intake
- Form Matters: Glycerol monostearate (65% glycerol) and pure glycerol powder show better results than lower-concentration forms
- Timing Critical: Most effective when consumed 30-60 minutes pre-workout with substantial water intake (20-26 mL/kg bodyweight)
- Individual Variation: Response varies significantly based on hydration status, exercise intensity, and environmental conditions (heat, humidity)
- Pre-Workout Hyperhydration: 1.0-1.2g glycerol per kg bodyweight consumed with 20-26 mL fluid per kg bodyweight, 30-60 minutes before exercise
- During Exercise: 0.125g/kg bodyweight in 5 mL/kg fluid volume to delay dehydration during prolonged sessions
- Post-Exercise Rehydration: 1.0g/kg bodyweight added to each 1.5L of rehydration fluid to accelerate plasma volume restoration
- Practical Dosing: For average 80kg individual, approximately 80-100g glycerol powder mixed with 1.5-2L water pre-workout
- Gastrointestinal Distress: Some users report nausea, bloating, or stomach discomfort, particularly with higher doses or insufficient acclimation period
- Light-Headedness: Occasional reports of dizziness or feeling off-balance, especially when not consumed with adequate fluids
- Frequent Urination: While glycerol promotes fluid retention, some users still experience increased urination, particularly during initial adaptation
- Headaches: Rare reports of headaches, possibly related to rapid fluid shifts or electrolyte imbalances when not properly hydrated
- Specialized Sourcing: Available primarily through sports nutrition retailers and bulk supplement suppliers; less common than other pre-workout ingredients
- Form Variations: Available as glycerol monostearate powder (65% glycerol), pure glycerol powder, or in proprietary pre-workout formulations
- Quality Concerns: Users emphasize importance of purchasing from reputable brands due to variability in product purity and concentration
Related Compounds
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