From the Guidelines
Phosphatidic acid is not a recommended supplement for muscle growth due to limited and mixed evidence, and its potential benefits are likely to be small and require consistent resistance training and adequate protein intake to be effective. The current evidence on phosphatidic acid and muscle growth is limited, and most studies focus on protein intake and its effects on muscle mass. According to a recent study 1, protein quality and intake are crucial for muscle growth, and animal-based proteins are generally considered high-quality proteins due to their better essential amino acid profile and higher digestibility.
Some key points to consider:
- Protein intake around the international recommendation (0·8 g/kg/d) may be sub-optimal for maintaining muscle mass throughout adult life 1.
- Higher protein intake (>0·83 g/kg/d) may be beneficial for muscle mass preservation, but the evidence is limited and mixed 1.
- Leucine, a essential amino acid, may improve muscle mass in sarcopenic, elderly persons, and has potential ICU relevance 1.
- Other nutrients like β-hydroxy-β-methylbutyrate (HMB) and creatine may also stimulate muscle protein synthesis and inhibit muscle protein breakdown, but more research is needed to confirm their effectiveness in ICU settings 1.
In terms of phosphatidic acid, a typical dose ranges from 250-750mg taken about 30-60 minutes before resistance training, and it should be consumed on an empty stomach for best results. However, individual responses vary, and phosphatidic acid has not been extensively studied for long-term safety and efficacy. As with any supplement, it should be viewed as a potential complement to, not a replacement for, proper training and nutrition.
From the Research
Effectiveness of Phosphatidic Acid for Muscle Growth
- The effectiveness of phosphatidic acid (PA) for muscle growth is a topic of ongoing research, with some studies suggesting potential benefits and others finding no significant effects 2, 3, 4, 5, 6.
- A 2019 review of supplements for muscle mass and strength found that PA had mixed or unclear evidence for its effectiveness, with an evidence level of B 2.
- A 2022 scoping review of the effects of PA on performance and body composition found that the evidence did not support the use of PA to increase performance or improve body composition in young or elderly men 3.
- However, some studies have suggested that PA may have anabolic effects on skeletal muscle, potentially by activating the mammalian target of rapamycin (mTOR) and promoting muscle protein synthesis 4, 5.
Studies on Phosphatidic Acid Supplementation
- A 2016 study found that supplementation with PA, in combination with other ingredients, increased lean body mass and strength in resistance-trained men 5.
- However, a 2017 study found that PA supplementation had no differential effect on changes in muscle thickness or 1RM strength compared to a placebo in resistance-trained men 6.
- Another study found that PA supplementation did not have a significant effect on lean body mass, fat mass, or thigh muscle mass, but did increase strength in some exercises 5.