Adenosine-5′-triphosphate (ATP) is the primary intracellular energy source for body tissues, and it also has extensive extracellular functions mediated through purinergic membrane receptors. While ATP's role in energy metabolism is well-established, research is emerging on the potential benefits of oral ATP supplementation for muscle performance and body composition. This article explores the effects of ATP supplementation, particularly in conjunction with resistance training, and its possible influence on weight loss.
The Science Behind ATP
ATP is a nucleotide that captures chemical energy from food and uses it to fuel cellular processes. Adenosine is a type of neurotransmitter involved in energy metabolism and expenditure. Throughout the day, as the body performs physical work and the brain carries out cognitive functions, adenosine accumulates, leading to feelings of tiredness and the need for sleep.
Adenosine can bind to purinergic receptors in cells, producing beneficial physiological responses. It is first converted to adenine, then to adenosine monophosphate (AMP), a component of DNA/RNA. Finally, it becomes ATP, which acts as a source of fuel within cells.
ATP's Role in the Body
ATP and its related compounds play several key roles:
- Energy Storage and Release: ATP stores energy within cells and releases it as needed, especially during intense physical activity.
- Cardiovascular Function: Adenosine can relax vascular smooth muscles, reducing calcium uptake and activating adenylate cyclase in smooth muscle cells. It can also help correct irregular heartbeats.
- Sleep Promotion: Adenosine binds to A1 receptors in the brain, promoting feelings of calmness and sleepiness.
- Skin Care: AMP can be injected into muscle tissue to support wound healing and treat shingles.
- Muscle Recovery and Endurance: ATP supplements may support muscle recovery and endurance by boosting circulation and dulling pain.
How ATP Works
Peak ATP acts outside the cells, increasing blood flow, muscle contractions, and recovery. Circulating levels of ATP in the blood help control muscle excitability, and Peak ATP raises extracellular ATP levels to increase athletic performance and anabolic stimulus.
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The ATP-ADP cycle governs energy exchange: to maintain contractile activity, a constant flow of molecular material is required. When a phosphate bond is broken, energy is released, and ADP (adenosine diphosphate) is obtained. ADP is then "recycled" in the mitochondria through phosphorylation, "recharging" with a phosphate group to yield an ATP molecule.
ATP Supplementation and Muscle Performance
Improving Muscle Excitability
Muscle excitability is crucial for good muscle contraction and, therefore, greater athletic performance. Calcium release is fundamental to this process, acting as a "trigger" for muscle contraction. ATP increases the amount of calcium available to the muscles, resulting in increased muscle excitability.
Combating Muscle Fatigue
Muscle fatigue occurs when the muscle loses its ability to respond quickly to the stimulus that commands it to contract, due to a decrease in muscle excitability caused by cellular calcium depletion during intense activity. Increasing muscle excitability can prevent muscle fatigue, allowing for greater muscle contractions.
Enhancing Blood Flow and Oxygenation
ATP increases the availability of ATP in red blood cells, producing a vasodilatory effect that increases blood flow and oxygenation, accelerating the excretion of metabolic waste products. Oral ATP supplementation can prevent high-intensity exercise-induced declines in ATP and its metabolite, delaying muscle fatigue and improving muscle power and excitability.
Research on ATP Supplementation and Resistance Training
One study investigated the effects of 12 weeks of oral ATP supplementation (400 mg per day) on muscular adaptations in trained individuals undergoing a periodized resistance-training program (RT). The study was a 3-phase randomized, double-blind, and placebo- and diet-controlled intervention.
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Study Design:
- Phase 1: 8 weeks of a non-linear periodized RT program.
- Phase 2: A two-week overreaching cycle with increased volume and frequency.
- Phase 3: A two-week taper.
Measurements:
- Muscle mass and body composition were measured at baseline and at the end of weeks 4, 8, and 12.
- Muscle strength, vertical jump power, Wingate peak power (PP), creatine kinase (CK), C-reactive protein (CRP), free and total testosterone, and perceived recovery were measured at baseline and after weeks 4, 8, 9, 10, and 12.
- Protein breakdown was assessed using the urinary 3-methylhistidine: Creatinine ratio (3-MH:Cr) at baseline and after weeks 1, 8, 9, and 10.
Results:
- The ATP group showed significantly greater increases in total body strength (+55.3 ± 6.0 kg ATP vs. + 22.4 ± 7.1 kg placebo, p < 0.001).
- Vertical jump power increased more in the ATP group (+ 796 ± 75 ATP vs. 614 ± 52 watts placebo, p < 0.001).
- Ultrasound determined muscle thickness increased more in the ATP group (+4.9 ± 1.0 ATP vs. +2.5 ± 0.6 mm placebo, p < 0.02).
- During the overreaching cycle, strength and power decreased to a greater extent in the placebo group.
- ATP supplementation resulted in strength increases of 12.9% and 16.4% for squat and deadlift, respectively, compared to 4.4% and 8.5% in the placebo group.
Conclusion:
Oral ATP supplementation may enhance muscular adaptations following 12 weeks of resistance training and prevent decrements in performance following overreaching.
Further Research Supporting ATP Benefits
- Jordan et al. (2004) found that ATP supplementation was associated with improved 1RM and repetitions to fatigue in healthy males, as well as total lifting volume.
- Rathmacher et al. found that ATP supplementation increased minimum peak torque for the final two sets of a dynamometer test.
- University researchers in Brazil demonstrated that one 400 mg dose of TSI’s Peak ATP ingredient significantly improved exercise performance 30 minutes after intake.
ATP Supplementation and Weight Loss
While the primary focus of ATP supplementation research has been on muscle performance, there is emerging evidence suggesting a potential role in weight loss. Studies have shown that a supplement containing ancient peat and apple extracts, coupled with extended-release caffeine, can enhance mitochondrial ATP production, leading to improved body composition.
One study involving resistance-trained subjects found that supplementation with a blend of ancient peat and apple extracts, caffeine, and B vitamins resulted in:
- Increased cross-sectional area of the rectus femoris.
- Increased muscle thickness.
- Decreased fat mass and body fat percentage in the legs.
Caffeine, often combined with ATP-boosting ingredients, has been demonstrated to increase fatty acid oxidation, energy expenditure, and thermogenesis. It may also reduce body weight and body fat.
Dosage and Safety
The recommended dose of Peak ATP is 400mg daily. On training days, it is recommended to be taken as a pre-workout, 30 to 60 minutes prior to activity, on an empty stomach. On rest days, it is recommended to be taken before breakfast.
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Peak ATP is considered safe for oral use and has received the GRAS (Generally Recognized As Safe) certificate from the FDA. It is non-stimulating and does not produce adverse effects on heart rate or blood pressure. However, it is always recommended to consult a doctor before starting supplementation.
Potential Side Effects and Interactions
When taken by mouth, there isn't enough reliable information to know if adenosine is safe or what the side effects might be. Women who are pregnant or breastfeeding should not take adenosine, since it’s not entirely clear if this is safe. People with gout and heart disease should also avoid using it since it can raise the level of uric acid in the blood and possibly reduce blood flow to the heart.
Interactions:
- Adenosine can slow down the heartbeat. Taking carbamazepine with adenosine might cause the heart to beat too slowly.
- Dipyridamole can slow down how quickly the body gets rid of adenosine, increasing the risk for serious side effects.
- Methylxanthines might block the effects of adenosine.
Who Can Benefit from ATP Supplementation?
- Athletes and sportspeople: Seeking to increase power, strength, and muscle mass, reduce fatigue, and accelerate recovery.
- People who regularly do physical activities: Looking for a product that can provide the above benefits and help them increase their training volume and intensity.
- Older adults: To alleviate sarcopenia (loss of muscle mass due to age) and facilitate sports activities.
- Vegans and vegetarians: As a safe and effective supplement to support muscle performance.