WHAT EFFECT DOES ALA HAVE IN COMBINATION WITH CREATINE?
In a study by Burke DG et al. al. It was investigated whether the intake of 1000 mg ALPHA-LIPOIC ACID (abbreviated ALA) leads to an improved uptake of creatine in the skeletal muscles on a daily basis. Young male adults took creatine with dextrose (grape sugar) for five days either with or without ALA. Before and after, a biopsy (tissue sample) was taken from the subjects from the outer part of the front thigh muscle (vastus lateralis).
RESULT
THE RESULTS SHOW THAT THE COMBINATION OF CREATINE, DEXTROSE AND ALA LEADS TO STRONGER CREATINE INTAKE IN THE MUSCULATURE THAN CREATINE AND DEXTROSE ALONE. ALA HAS BEEN STUDYED FOR YEARS FOR ITS EFFECTS ON INSULIN AND SUGAR METABOLISM.
Not only does it have a strong antioxidant effect (neutralizes free radicals) in the body's fat- and water-soluble tissues, but it also improves insulin sensitivity, at least in type II diabetics. This could also be possible in healthy people, especially since the results of the study suggest that the improved insulin sensitivity of the cells is the main reason for the increased creatine storage.
According to the study, in order to benefit from the insulin-sensitive effect, ALA should ideally be taken with carbohydrate-rich meals.
DOSES OF 300 TO 400 MG PER SINGLE INTAKE UP TO A TOTAL OF 1500 MG PER DAY ARE RECOMMENDED TO ACHIEVE MAXIMUM RESULTS.