ALA is the abbreviation for alpha-lipoic acid. It is also known as thioctic acid or 1,2-dithiolane-3-pentanoic acid ALA is a disulfide (it means it has two sulphur molecules) which is found in a human body as well as in the mitochondria - the energy producing structures present in our cells.
Chemical formula of ALA (Figure 1) is a 50/50 blend of two isomers, S-ALA and R-ALA.

ALA is present in natural food sources such as liver, potatoes, and yeast. It is involved in many processes that occur in our body, for example pyruvate conversion in Krebs cycle. Besides, it also serves as a powerful antioxidant which may be helpful in healing liver disease, diabetes, cancer, hypertension or HIV.

ALA in sport supplementation

1) ALA is used in many different sport disciplines as it increases efficiency and generally strengthens your body. Is it called a “perfect antioxidant” because it can prevent cell oxidation in such places where other antioxidants (vitamin C, vitamin E and beta-carotene) cannot get through. Other natural antioxidants that are mentioned above are utilized to some degree because of their low bioavailability (the amount used by your organism) and they are simply excreted. On the contrary, ALA shows excellent bioavailability and your body makes use of it in almost 100%. Moreover, alpha-lipoic acid shows synergy (mutually advantageous conjunction) with three other antioxidants (glutathione that is built of three amino acids – cysteine, glycine, and glutamine, vitamin C as well as vitamin E). The fact that ALA stimulates glutathione synthesis is extremely important. Glutathione is one of the key antioxidants synthesised in our body. Unfortunately, glutathione itself cannot get to cell membranes; on the opposite, ALA manages it excellently.
2) ALA stabilises blood sugar level what makes the aim of every athlete. Alpha-lipoic acid is used in diabetes type II treatment as it helps in ingested glucose processing by acting on cell redox status, hence increasing insulin sensibility. Insulin resistance slows down blood circulation, oxygen availability as well as glucose uptake during a workout. Additionally, ALA may enhance insulin sensibility during workouts.
3) ALA increases nitrogen production directly. If you take 100-200mg of ALA before your workout, you may experience satisfying muscle pump.

ALA in creatine supplementation

ALA, used in diabetes treatment, may be exploited also by us, bodybuilding fans. Well-known dextrose (glucose) properties, which are made the most of during creatine supplementation, have been the basis of successful creatine cycle since many years. Thanks to insulin boosting, creatine may be absorbed in maximum amount what in turn results in more effective workout and more satisfactory final effects.

Nevertheless, one question arises here - do you really need to take 50-70g of dextrose to each 4-5g creatine serving in order to increase your insulin level?

Yes, you do - you get extra calories, additional energy as well as better creatine absorption. However, only few people with fast metabolism can afford it In other case, if you boost your insulin by glucose, the unused excess of glucose will be stored as adipose tissue.
Therefore, you may replace glucose with a supplement to avoid fat accumulation. It should be something that will not be stored as adipose tissue and will boost creatine absorption effectively. ALA suits here perfectly.

Only 100mg dosage to each creatine serving is good enough and may bring you excellent effects without unnecessary fatness.

Suggested use of ALA in creatine supplementation

In the morning, immediately after getting up 5g of creatine + 100mg of ALA with 400-500ml of water [you should eat breakfast after 20-30min]

+ additionally in workout days:
20-30 min before your workout
5g of creatine + 100mg of ALA with 400-500ml of water [you should eat your pre-workout meal 90-120 min before your workout]
or immediately after your workout
5g of creatine + 100mg of ALA with 400-500ml of water.


I hope this article helped you with getting to know this versatile supplement. Greets and good luck in gaining lean muscle mass.




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