Alpha lipoic acid, or ALA, is a food supplement with a double effect. It can help build muscle mass and at the same time bring significant health benefits. Firstly, ALA acts like insulin and also acts as a powerful antioxidant. 1. Effect on muscles Experienced athletes have long been interested in using ALA, as it not only mimics, but also enhances the effect of insulin. Insulin is known to be a powerful anabolic hormone that promotes the delivery of amino acids and glucose to muscles, thereby providing the "building material" and fuel for their growth. Glucose provides the energy needed to build muscle, and amino acids help in the process of muscle recovery and volume increase. If it were not for insulin, the anabolic processes in the muscles would slow down. Supplementation with ALA helps insulin perform its functions better, increasing its anabolic effectiveness. At the same time, malfunctions of the pancreas, which produces insulin, can cause many health problems, so any substances that contribute to the optimal action of insulin are useful not only for bodybuilders, but also for everyone else. However, it is important to remember that ALA does not have an effect comparable to insulin injections. It gradually improves the process of muscle growth, while the side effects are minimal. Disputes over the effectiveness of dietary supplements are common. There are many products with questionable properties on the market, but ALA has already attracted the attention of scientists involved in glucose transport and diabetes treatment. For example, studies have shown that in diabetic mice, ALA improved glucose "digestibility" by 76% in the initial stages of the disease and by 48% in the later stages. The results show that ALA can also help bodybuilders, because even a slight improvement in glucose uptake can contribute to an increase in muscle mass. What dosage of ALA will be effective? Studies have shown that improvement was observed at doses from 600 to 1200 mg per day, while 100 mg was not enough. For bodybuilders, this dosage range can also be beneficial, as ALA promotes better absorption of creatine by muscle cells, which is also important for muscle growth. 2. Health benefits Antioxidants neutralize harmful free radicals, which can be formed not only due to unfavorable ecology, but also in the body itself during aerobic exercise. Free radicals can slow down recovery and contribute to the development of various diseases, including cancer. Therefore, the use of antioxidants such as ALA is extremely important. ALA helps to increase the level of glutathione, one of the body's main antioxidants. One might wonder: why not take glutathione directly? However, the body does not absorb it well from the food tract, while ALA naturally increases its level, which contributes to rapid recovery after physical exertion. Although the effect of ALA mainly affects "slow" muscle fibers, most people have approximately equal amounts of "slow" and "fast" fibers, so taking ALA will benefit everyone. To summarize, we can say that ALA is an effective supplement that will complement the action of creatine and glutamine. Take ALA, and your body will only benefit!