Alpha-GPC, also known as Alpha-glycerophosphocholine or glycerophosphocholine, is a nootropic supplement with potential benefits for enhancing an athlete’s concentration during training.
Functioning as both an ergogenic and nootropic agent, it serves as a brain stimulant.
Alpha-GPC, a form of choline, possesses the unique ability to traverse the blood-brain barrier, entering the brain’s bloodstream. This characteristic grants it compelling properties for enhancing mental and cognitive performance, making it a widely utilized nootropic.
Its consumption is associated with improvements in motivation, reduction of mental fatigue, and heightened capacity for concentration and productivity.
Alpha GPC Benefits
While Alpha-GPC is present in various natural foods such as liver, milk, oatmeal, eggs, cod, or red meat, choline deficiency is widespread as certain foods lack an ample quantity of this nutrient.
The content does not surpass 100 mg per 100 g of food, a level not sufficient for pharmacological activity or ergogenic effects in sports.
Choline plays a crucial role in healthy growth and development, leading to its availability in supplement form like Alpha GPC.
Apart from being the most potent choline precursor, it also, secondarily but importantly, provides glycerophosphate (GP), supporting cell membrane structure. This additional function is not commonly associated with choline precursors.
Alpha GPC for Athletic Performance and Cognitive Enhancement
Because of its intriguing attributes for sports performance, Alpha-GPC (glycerylphosphorylcholine) is becoming a staple in pre-workout supplements. Simultaneously, its role as a cognitive enhancer is irrefutable, often combined with other ingredients for a synergistic effect.
As a supplement rich in choline, a vital nutrient classified as a B vitamin and a precursor to acetylcholine and phosphatidylcholine, it contributes to neurotransmitters crucial for exercise-related functions like memory and muscle control.
Alpha GPC serves as a nootropic cholinergic supplement, functioning as a phospholipid containing choline. It acts as a precursor for acetylcholine synthesis, a neurotransmitter, as well as the synthesis of phospholipids.
Cognitive Well-being
Supplementing with Alpha-GPC has been shown to slow cognitive decline in the elderly and individuals with Alzheimer’s, particularly at higher doses (1,200 mg divided into 3 doses daily).
Additionally, it provides essential support to brain function, offering benefits such as:
– Enhanced learning ability
– Improved memory functions
– Neuroprotection
– Assistance in brain trauma recovery
– Sharpened thinking skills
– Stroke prevention
Alpha-GPC in Physical Performance
While the evidence is moderately supportive, Alpha-GPC emerges as a compelling supplement for highly experienced athletes. Such individuals stand to gain increased concentration and various other advantages.
Specifically, it proves beneficial in brief, high-intensity efforts close to an individual’s maximum power output. This includes sports where speed is the predominant control variable (e.g., speed cycling) and those emphasizing speed for force generation and isometric strength (e.g., weightlifting, powerlifting).
Incorporating Alpha-GPC into a 3-6 day training regimen can result in performance improvements ranging from 3% to 14%. Sports emphasizing strength and explosive activities, such as CrossFit and athletics, stand to gain the most from Alpha-GPC use.
Alpha-GPC and Enhanced Human Growth Hormone (HGH) Production
Human growth hormone (HGH), a crucial anabolic peptide hormone, primarily functions to stimulate muscle growth. It also plays a vital role in elevating protein synthesis, boosting energy levels, and facilitating cellular repair.
Alpha-GPC plays a significant role in stimulating the production of human growth hormone in the anterior pituitary gland.
Numerous positive adaptations resulting from resistance exercise training, such as increased muscle mass and strength and decreased fat mass, are associated with the growth hormone (GH) surge induced by resistance exercise.
The consumption of Alpha-GPC is correlated with heightened levels of growth hormone. This not only accelerates muscle recovery but also leads to a peak in strength and contributes to muscle development.
The secretion of growth hormone in response to stimulation (via GHRH) is enhanced by the administration of Alpha-GPC. While effective in both young and elderly individuals, it appears that older people experience a more pronounced relative increase due to lower initial production.
The influence on HGH levels, coupled with additional positive effects, is the rationale behind the inclusion of Alpha-GPC in GenF20 Plus spray.
Consistent use of the oral spray alongside the GenF20 Plus HGH releaser is expected to yield significant benefits over time.
Alpha GPC Research
In a study with healthy adults receiving 1000 mg of Alpha-GPC, it was observed that plasma choline levels increased between 30 and 120 minutes (returning to baseline at 4 hours). The rise in plasma growth hormone was reported only at 60 minutes, normalizing at 120 minutes.
Another study indicated that taking 600 mg of Alpha-GPC 45 minutes before exercise can elevate the exercise-induced peak of growth hormone. This increase appears to be significantly greater than the placebo, measured immediately and up to 15 minutes after exercise cessation, normalizing at 60 minutes.
Enhanced Strength and Power
Alpha GPC demonstrates effectiveness in increasing strength production after six days of supplementation. This is particularly advantageous for athletes focusing on speed and power, capturing the attention of fitness enthusiasts and athletes aiming to boost their physical performance.
Studies indicate a potential increase in strength by approximately 14% when administering 600 mg of Alpha-GPC before a strength test, compared to a placebo-administered group.
Improved Fat Burning
Supplementation with Alpha GPC may contribute to the fat-burning process and support lipid metabolism, thanks to choline’s role as a lipotropic nutrient.
While not the most potent weight loss supplement, it holds particular interest. Choline also plays a role in addressing fatty liver pathology (accumulation of fat in the liver).
Adequate levels of this nutrient ensure the availability of fatty acids to cellular mitochondria, facilitating the conversion of fats into ATP or energy.
In studies, it becomes evident that this effect is achieved with higher doses, approximately 1000g of Alpha GPC.
How much Alpha GPC per day?
For athletic performance, the optimal standard dose of Alpha-GPC is typically 300 – 600 mg. When considering body weight, this translates to 2.4 – 4.8 mg per pound of weight, particularly for individuals with a normal or low body mass index.
When to take Alpha GPC
To maximize its effectiveness, it is advised to take Alpha GPC 30 to 60 minutes before engaging in physical activity. It typically requires 3 to 6 days of consistent supplementation to achieve a significant effect.
Alpha GPC Side Effects
Alpha GPC is generally considered safe and well-tolerated by healthy individuals; however, some people may experience side effects.
If the recommended dosage is not followed, symptoms such as heartburn, migraines, and dizziness may occur. Incorrect dosages can also lead to anxiety and confusion. The side effects of Alpha-GPC are often dose-dependent and can be mitigated by adjusting the dosage appropriately.
As mentioned earlier, the standard dose for athletes and bodybuilders ranges between 300 and 600 mg, while individuals with mental disorders may require 1200 mg, divided into three doses of 400 mg each. Adjusting the dosage within these ranges can help prevent adverse effects.
Conclusion
Alpha GPC stands out as the most efficient cholinergic supplement due to its superior bioavailability, ensuring easy absorption by the body. With a higher choline content by weight, the same Alpha GPC dose yields superior results compared to other precursors.
The advantages extend to mood enhancement, better mental well-being, and enhanced recovery from brain injuries, contributing to overall health.
Some studies noted increased growth hormone secretion and fat oxidation rates in the acute phase (45-120 min post-ingestion).
For optimal results, take Alpha GPC daily, dividing the dose into three smaller servings to facilitate proper absorption and maintain stable brain choline levels throughout the day.
If adverse effects arise, consider reducing the dosage and seeking medical advice, especially for headaches or insomnia at higher doses.
