Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Alpha-ketoglutarate (AKG) is sometimes used as an ingredient in athletic and exercise supplements. The rationale for its use comes from its central role in the Krebs (citric acid) cycle, which is critical for cellular energy production. The hypothesis is that by supplementing with AKG, athletes might boost energy production, delay fatigue, and enhance recovery. Additionally, AKG is involved in amino acid metabolism and may help reduce ammonia accumulation during intense exercise, potentially improving endurance.

However, scientific evidence supporting these benefits in humans is limited. Several small studies have explored the effects of AKG supplementation on exercise performance, muscle recovery, and muscle protein synthesis. While a few have found modest improvements in endurance or reductions in markers of muscle damage, the majority of well-controlled studies report no significant benefit compared to placebos. For example, a 2008 review concluded that AKG supplementation did not consistently enhance athletic performance or muscle mass in healthy adults. Most research to date has been conducted with small sample sizes, often in non-elite athletes, and results are inconsistent.

In summary, while the biochemical rationale for AKG in athletic performance is plausible, current human research does not robustly support its effectiveness as an exercise aid. The evidence is weak, with most studies showing little to no benefit, justifying a low rating of 2 out of 5 for scientific support.

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