ALA Enhances Glucose Metabolism
Next time you’re in the gym, find a group of ten random people, and ask them all one simple question - what is your goal? In other words, how do you want to transform your body? Chances are, unless you’re at an elite gym full of hardcore bodybuilders, you’ll get the same exact answer from nine out of ten in that group. And what is that stock answer going to be? "
"I want to lose body fat and gain muscle."
No kidding, everyone would love to do that, even those who have never picked up a weight in their lives. Who wouldn’t want to trade in their spare tire for a six pack and flabby arms for sculpted biceps and triceps? But while many are focused on this goal and convinced that they can do it, it’s not that simple. Sadly, the body just doesn’t work that way, or a lot of personal trainers would be out of business, and Arnold Schwarzenegger would just be an average-looking guy. Simply put, there are constraints that prevent people from dropping fat while gaining size. The main issue is that to drop body fat, one must be in a caloric deficit. But to build muscle, one must be in a caloric surplus. What this means is that it would indeed be possible to gain size and lose fat if you could overcome one issue - figuring out how to be in a caloric deficit and a caloric surplus at once.
For this reason, sticking to one goal - losing fat or gaining muscle - is for the best. Similarly, most supplements tend to be geared toward one of these ends. There are supplements created for mass gaining as well as those for cutting, yet few ever seem to be designed for both. There is one notable exception though - a natural antioxidant called alpha-lipoic acid. In addition to being created by body cells, alpha-lipoic acid, or ALA, is found in brewer’s yeast, organ meats and red meats. However, ALA truly shines when it is supplemented in addition to those sources.
Research has shown that ALA can do what few other supplements can - benefit both dieters and those looking for mass. One study indicated that just 10 days of ALA supplementation increased glucose concentration in muscles by 21 percent, which suggests that even longer periods could bring very impressive results. In addition, the ALA greatly improved glycogen synthesis. And while these effects are great for those looking to add muscle, the study also showed benefits for those looking to drop body fat. Specifically, ALA battled insulin resistance and regulated glucose metabolism, even leading to a 33 percent increase in glucose oxidation (1). Additionally, other studies have shown that ALA can boost the metabolism, which can lead to fat loss (2).
So if you thought you couldn’t have the best of both worlds - think again, because ALA will benefit you no matter what your goals.
SOURCES:
1. Jacob, S., et al. The antioxidant alpha-lipoic acid enhances insulin-stimulated glucose metabolism in insulin-resistant rat skeletal muscle. Diabetes, 1996; 45(8): 1024-1029
2. Hagen, Tory, et al. (R)-alpha-Lipoic acid-supplemented old rats have improved mitochondrial function, decreased oxidative damage, and increased metabolic rate. The Federation of American Societies for Experimental Biology Journal, 1999; 13:411-418.
