Synopsis

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

Phosphatidic Acid (PA) is a phospholipid that has garnered interest in the fitness and sports nutrition communities for its potential role in enhancing muscle growth and improving exercise outcomes. The rationale for its use is primarily scientific, based on its role as a signaling lipid that can activate the mechanistic target of rapamycin (mTOR) pathway, which is crucial in muscle protein synthesis. Several small-scale, peer-reviewed studies in humans have investigated the effects of PA supplementation on muscle hypertrophy and strength, particularly in the context of resistance training. For example, a 2013 randomized controlled trial by Hoffman et al. found that 8 weeks of PA supplementation (750 mg/day) in resistance-trained men led to significantly greater increases in lean body mass and strength compared to placebo. However, the number of studies is limited, sample sizes are generally small, and most research has been conducted in healthy, trained males. The magnitude of the effects, while statistically significant in some studies, is relatively modest, and independent replication is limited. There is not a long tradition of use for this compound in exercise support, and most evidence comes from modern mechanistic and intervention studies. Thus, while there is some scientific basis for PA as an exercise supplement, the overall level of evidence supporting its efficacy remains preliminary and warrants further large-scale research.

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