Tip A Supplement for Muscle Gain & Athleticism Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness EatingSupplements Tip A Supplement for Muscle Gain & Athleticism A new study on this legal supplement showed dramatic increases in strength muscle size and athleticism Take a look by TC Luoma November 20, 2016August 1, 2022 Tags Building Muscle, Nutrition & Supplements, Phosphatidic Acid, Tips PA for the Win It's time to add another study to the library of evidence that proves the muscle building, fat-burning effects of PA or phosphatidic acid. As a reminder, phosphatidic acid is a cellular messenger that's been repeatedly shown to increase muscle protein synthesis. It does this by signaling and then stimulating production of something called the "mammalian target of rapamycin" or mTOR, which is a big deal in the strength and muscle building world. Researchers at Cal State, San Bernadino recruited 18 lifters and split them into two groups. One half got a daily dose of a formulation that contained 750 mg. of phosphatidic acid (PA) as its main ingredient and the other got equal amounts of placebo. All of the participants followed the same training program three days a week for 8 weeks. They were tested in the following areas before the study began and after the study concluded: 1RM Leg Press Strength 1RM Bench Press Strength Push-Ups to Failure Vertical Jump Pro-Agility Shuttle Time Peak Power Output Lean Body Mass Fat Mass Thigh Muscle Mass Each were placed and monitored on the identical diet consisting of 25% protein, 50% carbohydrate, and 25% fat. Here's what they found in the PA group and the placebo group after 8 weeks: PA Placebo Bench Strength +16.7% +7.0% Leg Strength +19.7% +9.1% Total Strength +19.1% +8.7% Lean Body Mass +3.1% +1.4% Fat Mass -9.2% -2.1% Thigh Hypertrophy +4.6% +2.7% Power +10.2% +5.8% For best effects, take 750 mg. of PA (sold by Biotest as Micro-PA) an hour before training. However, a lot of PA users take it on non-training days, too, as there's plenty of evidence that it activates brown adipose tissue (BAT), which causes calories to be burned (i.e. fat loss). Escalante G et al. The effects of phosphatidic acid supplementation on strength, body composition, muscular endurance, power, agility, and vertical jump in resistance trained men. J Int Soc Sports Nutr. 2016 Jun 2;13:24. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Eating Tip The Two Keys to Permanent Fat Loss What's the best diet for losing fat? Answer: Any eating plan that contains BOTH of the elements discussed here. Diet Strategy, Losing Fat, Nutrition & Supplements, Tips Dr Jade Teta February 3 Eating How to Eliminate Love Handles Man Boobs or Jelly Belly Where you store body fat can tell you a lot about your hormones. Here’s how and, more importantly, what you can do to fix your problem. C3G, Diet Strategy, Losing Fat, Nutrition & Supplements, Omega-3 Fatty Acids, Resveratrol, Rhodiola Rosea, Testosterone Optimization TC Luoma September 24 Diet & Fat Loss Painless Carb Reduction Two years ago my wife and I tried cyclic ketogenic dieting. We knew that many of the concepts behind these diets were valid but there was a practical, behavioral problem for us: we could no longer function as a stable, productive human beings on such low carb intakes. Feeding the Ideal Body, Nutrition & Supplements Lonnie Lowery, PhD January 30 Diet & Fat Loss Tip Why You Look Preggo on a Healthy Diet Popular diets have one common strategy. But it may be the very thing that's making your gut grow. Dietary Myth Busting, Feeding the Ideal Body, Nutrition & Supplements, Tips Dani Shugart January 27