Glycerol
Glycerol draws water into the muscles, creating a fuller pump and better hydration during training. It is especially popular in bodybuilding-focused pre-workouts.
Clinical dosage
Origin
Natural & syntheticGlycerol (glycerine) is a natural byproduct of fat digestion and occurs in all animal and plant fats. In supplements usually derived from vegetable oils.
Safety
Safe - glycerol is also used as a food additive (E422) in countless foods. It draws water into your muscles, providing better hydration and a fuller feeling (pump).
For comparison
Glycerol is in your toothpaste, soap, and many processed foods as a humectant. It's one of the safest supplements that exist.
Dosage by weight and gender
The effective glycerol dose for hyperhydration is 1-1.5g per kg body weight, taken 60-90 minutes before training with 25-30ml of water per gram of glycerol (van Rosendal et al., 2010). For someone weighing 70kg that's 70-105g, for 90kg it's 90-135g. Pre-workouts use much lower doses (2-5g) for a pump effect, not full hyperhydration. There are no differences in effect between men and women.
Frequently asked questions
What is glycerol?▼
Glycerol is a sugar alcohol that attracts and retains water. In pre-workouts it creates a fuller pump because your muscles hold more water. It's also widely used as a food additive (E422).
Is glycerol dangerous?▼
No, glycerol is one of the safest substances around. It's used as a food additive in countless products, from toothpaste to pastries. At very high doses you might experience mild headache or nausea from the water retention.
How much glycerol per day?▼
Pre-workouts typically contain 2-5g glycerol per serving for a pump effect. That's enough for a noticeable difference. Drink plenty of water with it, otherwise it won't work optimally.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- Effects of glycerol-induced hyperhydration prior to exercise in the heatvan Rosendal SP et al. — Sports Med (2010)
Pre-workouts with Glycerol
No products found with this ingredient