Due to its beneficial properties for athletic performance, Alpha-GPC (glycerylphosphorylcholine) , is being incorporated into a pre-workout supplement . On the other hand, its use as a supplement to improve cognitive abilities is indisputable, and therefore, used in combination with other ingredients to obtain a synergistic result .
muscle contraction exercise
It is a supplement that contains choline , an essential nutrient classified as a B vitamin and a precursor to acetylcholine and phosphatidyl choline , neurotransmitters involved in functions as important during exercise as memory and muscle control.
Alpha GPC is a nootropic cholinergic supplement : it is a choline-containing phospholipid that is used as a precursor for the synthesis of acetylcholine, which is a neurotransmitter , such as for the synthesis of phospholipids
Although Alpha-GPC is found in a variety of natural foods such as liver, milk, oatmeal, eggs, cod, or red meat, most people are deficient in choline because that the amount of this nutrient is lacking in certain foods:
Choline is extremely important for healthy growth and development , which is why it is now available in supplements like Alpha GPC
Plasma membrane
In addition to being the most effective choline precursor , secondary to this function, but no less important, due to the supply of glycerophosphate (GP), also appears to support the structure of cell membranes, which is not a common mechanism attributed to choline precursors
Brain Health
Alpha-GPC supplementation reduces the rate of cognitive decline in the elderly and in people with Alzheimer’s at high doses (1200 mg divided into 3 doses throughout the day).
Alpha GPC and brain health
It also supports brain function, with the following important benefits :
1. learning ability
2. Improves memory functions
3. Neuroprotection
4. Brain trauma
5. Thinking skills
6. Helps prevent strokes
Along with these, the ergogenic effects on exercise by Alpha GPC also exist
Alpha-GPC in Exercise
Although the evidence in this regard is moderate, the results classify it as an interesting supplement in subjects who are very experienced in their sport , who will benefit to a greater extent from an increase in concentration , among other benefits.
Specifically, in short efforts close to the individual maximum of developed power, either in sports where speed predominates as the main control variable (e.g. speed cycling) and in sports where speed to generate strength and force isometric is more important
Inclusion of Alpha-GPC for 3-6 days of training can improve performance between 3-14%
Alpha GPC to improve lifts
Strength sports will benefit the most from the use of Alpha-GPC; This also applies to explosion and power activities (CrossFit, Athletics…)
Alpha GPC and Increase in Growth Hormone (GH)
Many of the positive adaptations that result from resistance exercise training (i.e., increased muscle mass and strength, decreased fat mass) are partly related to increases induced by the growth hormone (GH) exercise .
Alpha GPC consumption is linked to increased levels of growth hormone
Alpha GPC and Growth Hormone
In this way, another notorious effect would be to accelerate muscle recovery in addition to obtaining a peak in strength and contributing to muscle development.
Growth hormone secretion in response to stimulation (via GHRH) is amplified by administration of Alpha-GPC , and although it is effective in young and old people, it appears that older people experience a larger relative increase (due to lower initial production)
A trial in healthy adults given 1000 mg of Alpha-GPC observed that plasma choline increased between 30 and 120 minutes (back to baseline at 4 hours) and that the increase in Growth hormone was only reported at 60 minutes, which normalized at 120 minutes.
Another study reported that 600 mg of Alpha-GPC taken 45 minutes before exercise is able to increase the exercise-induced spike in growth hormone.
The increase appears to be significantly greater than placebo when measured immediately and up to 15 minutes after cessation of exercise, normalizing at 60 minutes
Increase in strength and power
Alpha GPC is effective when it comes to increasing strength production after six days of supplementation. This is very beneficial for speed and power athletes , and attracts the interest of fitness enthusiasts and athletes to improve their physical performance.
In fact, tests reveal that potency can be increased by approximately 14%, when 600mg of Alpha-GPC was given before a potency test to one group while placebos were given to another group.
Greater fat burning
Alpha GPC supplementation may also aid in the fat burning process and support lipid metabolism. This is due to choline’s role as a lipotropic nutrient .
Although it is not the most effective weight loss supplement, it can be particularly interesting. Choline also helps with fatty liver pathology (accumulation of fat in this organ). Healthy levels of this nutrient ensure fatty acids are available to cellular mitochondria, which can convert these fats into ATP or energy.
In the tests carried out, it seems obvious that this effect is obtained by providing high doses, around 1000g of alpha gpc
How to take Alpha-GPC?
The optimal standard dose of Alpha-GPC demonstrated in sport is 300-600 mg , which, expressed as amount relative to body weight, would mean 4.8 – 9.6 mg/kg body weight (for people with a normal or low body fat index).
When
It is recommended to take 30 to 60 minutes before the (near) maximum effort; it also takes 3-6 days to get a significant effect.
