Alpha Lipoic Acid for Bodybuilding, Muscle Growth & Workout Energy

What are the benefits of alpha lipoic acid for bodybuilding? Alpha lipoic acid (ALA) is a fatty acid that is important as an antioxidant, and in energy metabolism.

Research shows that ALA mimics insulin and enhances glucose utilization in the cells. It also supports healthy blood-glucose levels.

Alpha lipoic acid improves the transport of amino acids and other nutrients through the bloodstream. In doing so, it helps muscles absorb more available creatine, a nitrogenous organic compound that helps cells to remain energized. [1]

It is critical for mitochondrial energy metabolism, and for protecting the cells from damage from oxygen, radiation and free radicals. Taking alpha lipoic acid for bodybuilding

Alpha Lipoic Acid

Anti-Oxidant Supplement

Anti- Oxidant

Blood Sugar

Anti- Aging

How It Works:

• Neutralizes free radicals & oxidative damage
• Regulate blood glucoses levels
• Supports mitochondrial energy metabolism

Dosage:

Between 300 - 1,200 mg per day

Safety:

Generally Well Tolerated

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Alpha Lipoic Acid Benefits for Bodybuilding

ALA is an essential co-factor in the metabolism of energy within our cells.

As such, it may have benefits for athletes or bodybuilders who want to enhance their physique and athletic performance.

Alpha lipoic acid is involved in the production of ATP (Adeniside Triphosphate) in the mitochondria, which are double-layered organelles inside cells.

They are often referred to as the “power stations” of cells. That is because the biological processes of energy metabolism and cellular respiration occur inside mitochondria.

The human body is able to biosynthesize small amounts of alpha lipoic acid – and it can also be gained from certain foods, or dietary supplements.

Research has shown that supplementation with ALA is beneficial for general health in various ways. For instance, in supplement form, it is associated with decreased risks for heart disease, liver disease and diabetes mellitus. [1]

Alpha lipoic acid is also considered a nootropic that helps to slow down neurological decline with aging.

According to the University of Maryland Medical Center (UMM), most of the benefits associated with ALA stem from its antioxidant and anti-inflammatory properties. [2]

Does Alpha Lipoic Acid Support Muscle Growth?

According to Bodybuilding.com, alpha lipoic acid increases the capacity of muscle tissue to take up glycogen and burn it for energy.

Glycogen is a polysaccharide that forms glucose when it is broken down by water in a process called hydrolysis. It is the form in which glucose is stored in our cells.

Glycogen metabolism increases the volume of muscle cells, leading to fuller, harder muscular “pumps”. [3]

According to Linus Pauling Institute, increasing the amount of glycogen in muscles also helps to facilitate the transport of nutrients needed to fuel muscle growth. [1]

Using ALA for bodybuilding is not thought to induce thermogenic effects, but it does seem to favorably contribute to healthy changes in body composition.

Researchers believe that ALA helps to channel available nutrients in the blood to lean muscle tissue instead of fat tissue.

Alpha lipoic acid is helpful for increasing the efficacy of some other dietary supplements. ALA is commonly used in conjunction with creatine and/or L-carnitine. It provides transportation of important nutrients into muscle cells by mimicking insulin. [4]

Alpha lipoic acid is a very important antioxidant. It directly scavenges reactive oxygen species (ROS). It also is uniquely able to restore function to other antioxidant compounds that have been neutralized. ALA enhances the effects of other antioxidants, like vitamin C, vitamin E and glutathione for instance.

According to 2015 research from the University of Nebraska, bodybuilders who use alpha lipoic acid supplements may decrease their risks of bone loss over time. ALA inhibits the formation of osteoclastogenic ROS, and upregulates the expression of the redox gene. [5]

Alpha Lipoic Acid for Insulin Sensitivity

ALA has been demonstrated to Improve insulin sensitivity, which can have a number of benefits for bodybuilders.

Insulin is a hormone that signals cells to take up glucose (sugar in the blood). A number of factors can cause our cells to become resistant to insulin, including a high-carbohydrate diet, a sedentary lifestyle and genetic factors.

When insulin resistance occurs, the body begins to produce more of this hormone to keep up with the body’s increased demand.

This can eventually lead to a condition known as hyperinsulinemia, a hyperglycemic state (elevated blood glucose levels) and Type 2 Diabetes.

High insulin levels can also promote weight gain (especially increased belly fat), increased appetite, fatigue, increased blood pressure as well as inhibition of anabolic growth.

Bodybuilders and strength training athletes can also experience insulin resistance after a workout, which can impair performance and prevent skeletal muscle cells from taking up the nutrients required to promote growth.

Research shows that supplementation with Alpha Lipoic Acid can improve sensitivity to this hormonal messenger, which may have indirect benefits for muscle growth and performance.

Alpha Lipoic Acid for Fat Loss

Although there have been no studies that specifically examined the fat loss effects of ALA in bodybuilders, it has been shown to reduce weight in obese people with type 2 diabetes mellitus.

In one study involving 60 obese, diabetic patients, alpha lipoic acid improved the effects of a common antidiabetic drug called metformin. 600 mg daily doses over 20 weeks decreased body mass index (BMI) and triglyceride levels. [6]

According to researchers from University of Buffalo (UB), “?LA supplementation limits the negative ramifications of consuming a high fat diet on skeletal muscle markers of oxidative metabolism.”. [7]

Taking an ALA supplement for bodybuilding may also help you to control your appetite. In animal research, it has demonstrated consistent appetite-suppressing properties. However, this has not been adequately researched in humans.

More than one study has suggested ALA affects bodyweight in ways other than those having to do with suppressing appetite. However, it is estimated that 80-90% of ALA weight loss effects are appetite-related.

Best Alpha Lipoic Acid Supplement for Bodybuilding

It is important to select the proper type of ALA supplement to meet your goals. According to the Natural Medicines Comprehensive Database (NMCD), there are more than 2000 supplement products available that contain alpha lipoic acid. [8]

As with other compounds, ALA exists in two enantiomers: S- and R+. Experts at Bodybuilding.com recommend only using the R+ enantiomer of ALA; not the S-.

Synthetic versions of ALA may not only counteract the positive effects of its natural form inside the body, but they may also actually be harmful to health. [3]

It is also recommended to use capsules, not powder ALA supplements. Alpha lipoic acid is very unstable, has a short half-life, and is quickly degraded by exposure to oxygen and light.

ALA should be protected from air and UV rays until used. Look for supplements that have been vacuum sealed in light-proof packaging.

Time-release supplements are a popular option when taken before a workout.

Alpha Lipoic Acid Dosage for Bodybuilding

There has been very little research on alpha lipoic acid for bodybuilding or power lifting. In one small cohort study, 16 subjects were administered either creatine alone, creatine with sucrose, or creatine with 1 gram of ALA.

Researchers from this study reported, “Our findings indicate that co-ingestion of alpha-lipoic acid with creatine and a small amount of sucrose can enhance muscle total creatine content as compared to the ingestion of creatine and sucrose or creatine alone.” [4]

For treating diabetes and certain other health conditions, daily ALA doses between 300 mg and 1200 mg have been used safely. [8]

There is no typical dose of ALA for bodybuilding. You should discuss the best dose for you with a medical professional.

Review of Alpha Lipoic Acid for Bodybuilding

While there is little clinical evidence to support the use of ALA for bodybuilders, there is evidence that it may promote indirect benefits that are desirable to these athletes.

Large, randomized human trials are necessary to confirm these findings, but are unlikely to be conducted based on the funding mechanisms for research studies.

Most of the support for using this supplement comes from anecdotal reports of benefits shared by other bodybuilders and athletes.

Many bodybuilders and other athletes that train for strength use ALA in PAGG (Policosanol, Alpha-Lipoic Acid, Green Tea Extract and Garlic) stacks.

Alone or in a stack, ALA is purported by some athletes to help with fat loss, cellulite repair, skin health, energy, vascularity and strength.

While using alpha lipoic acid for bodybuilding, or any other purpose, is safe for most healthy people, some side effects are possible. These are normally limited to nausea and/or skin rash. [8]

Talk to your doctor about using ALA if you have a thyroid disorder, diabetes or a thiamine deficiency. Discontinue using ALA at least 2 weeks before a surgery. [8]

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