Alpha-Glycerophosphocholine?

[El tío Saín]

I was reading a peri-workout recommendation by coach Poliquin, and I found he makes some small additions over what he was usually recommending (as long as I know). Some of them are just small doses of aminoacids, but some others are new for me.

He recommends 1,200 mg of Alpha-Glycerophosphocholine in gel form 45 minutes before training ("This will tremendously increase your intensity in training. In my 26 years as a strength coach, I have seen no equivalent as a non-addictive pre-workout stimulant. It boosts GH, and raises the neurotransmitter acetylcholine, which is known as the motivation neurotransmitter").

Never heard about this, I´d like to know how it works.

If someone is interested I can paste the whole text here (is short).

[Alan Aragon]

Originally Posted by El tío Saín

I was reading a peri-workout recommendation by coach Poliquin, and I found he makes some small additions over what he was usually recommending (as long as I know). Some of them are just small doses of aminoacids, but some others are new for me.

He recommends 1,200 mg of Alpha-Glycerophosphocholine in gel form 45 minutes before training ("This will tremendously increase your intensity in training. In my 26 years as a strength coach, I have seen no equivalent as a non-addictive pre-workout stimulant. It boosts GH, and raises the neurotransmitter acetylcholine, which is known as the motivation neurotransmitter").

Never heard about this, I´d like to know how it works.

If someone is interested I can paste the whole text here (is short).

He sells this supplement on his site for 39 bucks per 30-capsule bottle. Each capsule is 450mg of Alpha-Glycerophosphocholine. If he recommends 1200mg per workout, you're looking at roughly 2.5 pills. Let's say you low-ball the recommended dose at 2 pills, and train 4x a week. At 8 pills/week, you've zapped that bottle in a month.

And now for the punchline...

There's no scientific proof that it's effective for the claims he makes. It's all hype & dreams, folks.

..........................

Mil Med. 2002 Dec;167(12):1020-5.Links
Choline ingestion does not modify physical or cognitive performance.Deuster PA, Singh A, Coll R, Hyde DE, Becker WJ.
Department of Military and Emergency Medicine, Uniformed Services University of the Health Sciences, 4301 Jones Bridge Road, Bethesda, MD 20814-4799, USA.

OBJECTIVES: This study was undertaken to determine whether choline ingestion improves physical and cognitive performance following exhaustive load carriage exercise. METHODS: In a double-blind crossover study, 13 men (28 +/- 2 years) underwent four test sessions: load carriage treadmill and no-load carriage test sessions after taking choline or placebo. Physical and cognitive performance batteries were administered at the end of the test sessions. RESULTS: Choline ingestion (50 mg/kg body weight) significantly (p < 0.05) increased plasma choline concentrations during the load and no-load carriage test sessions. However, plasma choline did not decrease during the placebo load carriage test session, an indication that load carriage does not deplete circulating choline. There were no differences in performance on physical tasks, and choline ingestion had no effect on reaction time, logical reasoning, vigilance, spatial memory, or working memory. CONCLUSION: In healthy men, supplemental choline did not affect physical or cognitive performance after exhaustive physical activity.

[Leigh P.]

Alpha-GPC apparently helps with the delivery of choline to the brain. It has been shown in some studies to help with dementia and general mental clarity and energy. It is an ingredient in a lot of pre-workout supplements offered on the market like Animal Pak and Steel Edge. Really its just soy lectin and is available for much cheaper in overly processed foods. Some studies have shown it can lead to a carcinogen build as well. To me solid studies in humans still lack or studies without agenda that I am currently aware as my knowledge on it is very base.

As usual with supplements my general take is go with some good whole foods. Choice is yours, you may want to do some research on it and it will be easier to research by typing in Alpha-GPC.

[Leigh P.]

...jinx...

[El tío Saín]

Clear enough Alan, thanks. I suppose we can spect something similar from all the additions he makes in that article:

Step 1: 45 minutes before the workout

Take 1,200 mg of Alpha-Glycerophosphocholine in gel form. This will tremendously increase your intensity in training. In my 26 years as a strength coach, I have seen no equivalent as a non-addictive pre-workout stimulant. It boosts GH, and raises the neurotransmitter acetylcholine, which is known as the motivation neurotransmitter.

Step 2: Beginning of workout

Take 5 grams of branched chain amino acids, to increase mental acuity during the workout. This will prevent the conversion of tryptophan to 5-HTP, the chemical responsible for the mental dwindling that occurs late during the workout.

Step 3: During workout

Take five grams of beta-alanine spread evenly throughout the workout. This will increase your capacity tremendously.

Step 4: Directly after workout

Take 18 grams of essential amino acids. This has been shown to increase immediate protein synthesis.

Step 5: 15 minutes after workout

Drink a post-workout shake with 50 grams of whey protein isolate and 100 grams of dextrose and maltodextrin in a 50:50 ratio. Take with 3 grams of taurine and 600 mg of R-form alpha-lipoic acid.

Step 6: 45 minutes after workout

Drink another post-workout shake with 30 grams of whey protein isolate and 100 grams of dextrose and maltodextrin in a 50:50 ratio. Take this with 3 caps of gymnester Sylvester, banana fruit extract, and fenugreek. These act as glucose disposal agents. I used to advocate a single dose post-workout shake, but after reading more literature and experimenting on myself and clients, I switched to the above

I think I´ll stick with EAA´s, whey and carbs, that´s all.