Alpha-GPC
Get some quick facts on this good supplement
Alpha-Glycerylphosphorylcholine (A-GPC) is a supplement known primarily for it's brain-boosting benefits, but it also has benefits on muscle growth.
Its brain-boosting benefits stem from the fact that A-GPC provides the body a source of choline, which is a nutrient that is used by the brain to produce acetylcholine. Acetylcholine is a critical neurotransmitter that the nerves use to pass along nerve signals and is what leads to muscle contractions. As far as muscle growth goes, this comes from A-GPC's ability to stimulate growth hormone (GH) production. One study from my colleague and Muscle & Fitness Magazine contributor, Dr. Tim Ziegenfuss of the Center for Applied Health Science Research in Ohio, reported that taking A-GPC can further boost the GH spike seen with weight lifting.
His research team had trained male weight lifters do a leg workout that consisted of six sets of squats for 10 reps per set using a weight that was about 70% of their one-rep max (a weight they could lift for about 10-12 reps). In one workout the men took A-GPC 90 minutes before the workout and in a second workout the took a placebo 90 minutes before. Following the leg workout they had all subjects do three sets of bench press throws to measure muscle strength and power.
Results
They reported in a 2008 issue of the Journal of the International Society of Sports Nutrition that when the men took the A-GPC before the workout, not only were their GH levels higher than when they took the placebo, but they also were stronger and had greater power. Ziegenfuss suggests that since GH can increase levels of the powerful growth factor, insulin-like growth factor-I (IGF-1), the increase in strength and power could have been due to IGF-1 exerting positive effects on muscle contraction.
DOSE:
To boost GH levels during training, as well as muscle power and strength, take 250-600 mg of A-GPC about 60-90 minutes before workouts. Also consider taking another dose 60-90 minutes before bed to further boost your GH levels during the night.
Reference:
Ziegenfuss, T. et al., “Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise,” Journal of the International Society of Sports Nutrition, 5(Suppl 1):P15, 2008.
