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Use of "intelligent" supplements as ergogenics

Silicon Valley and Wall Street were among the first sectors to include nootropic supplements and smart ingredients. As their senior executives used nootropics to move forward, it became clear that the substances had many other uses, including improved physical performance.

Our last article on Bodybuilding.com, "Double Duty: 6 Supplements That Aid Brain Function" and Performance "discussed several ergogenic substances, ie supplements that improve physical performance, endurance and recovery. We also examined how these Ergogenicity can be used to optimize brain energy and mental performance, many of which, like creatine, are well-researched for their effects on the body, as are numerous nootropic drugs designed to optimize mental performance.

Look we take a look at some well-studied nootropics that also increase physical performance.

Choline as an ergogen

The Institute of Medicine has classified choline as an essential nutrient Signal system that the neurotransmitter A uses cetylcholine and is responsible for neuromuscular function. Scientists have been dealing with the cholinergic system since the term "nootropic" was first coined in the mid-1

970s. [1] During this time, Dr. synthesized Corneliu E. Giurgea, a compound called Piracetam, which interacted with the cholinergic system to promote memory and learning. [2,3]

Numerous cholinergic compounds have been developed, isolated, or studied to support cognitive performance since then, and many also support physical performance.

  Supplementary tablets.

1. Alpha-GPC

One of the most efficient sources of choline (by weight) is alpha-glycerophosphocholine. [4] A-GPC has been used to support mental energy for many years, but several studies also suggest a role in physical performance. * Today it is a cornerstone of many popular nootropic stacks.

A pilot study from 2008 reported that A-GPC supplementation could increase performance by 14 percent based on peak power. [5] Changes in growth hormone secretion were also found, a reaction that would likely support muscle regeneration and growth. *

A recent study of 13 men found that isometric strength could be increased with only six days of A-GPC supplementation, and a The 2017 study found benefits for mechanical strength and psychomotor performance. [6,7] The authors of the latter concluded: "Based on this evidence and previous evidence regarding A-GPC, it should be viewed as a new emerging ergogenic supplement." *

A-GPC may be of interest to athletes for several reasons. On the one hand, its cognitive effects have been well studied, so that A-GPC can be seen as a supplement with "two birds with one stone". The dose range for improving physical performance in the scientific literature is 250 to 600 milligrams per day, which is the case with many nootropic-based products, and the side effects appear to be minimal, especially when dosed at the lower end of this range. [19659013] 2. Citicolin (CDP-Choline)

Similar to A-GPC, Citicolin, also known as CDP-Choline, is another source of raw choline, but with some unique properties. For example, CDP converts to uridine, which alone supports aspects of cognitive performance. *

  Sprinting on an outdoor track.

A-GPC was the subject of the most energetic research of all choline-containing nootropics. However, a 2019 study of 75 participants found that citicolin (in the form of cognizine) supports engine speed in healthy adults. [8] Since sports such as soccer, football and lacrosse depend strongly on the engine speed, this investigation indicates that citicolin is suitable as a sports nootropic. *

3. Choline Bitartrate

The nootropics community considers A-GPC and Citicolin to be the best choline supplements to improve perception, also because they are believed to be more bioavailable and require lower doses. However, higher doses of choline bitartrate can also play a role in supporting communication between the nervous system and muscles and thus physical performance.

Two grams of choline bitartrate taken 70 minutes before the visuomotor test led to improved coordination and visual acuity. With the addition of acetylcholine, the body improved the balance between speed and accuracy. [9] *

Nootropics that increase physical performance

In addition to the cholinergic compounds, numerous substances also improve other biomarkers that athletes may find valuable.

4. Phosphatidylserine

Phosphatidylserine is a vital molecule for cognitive function as it is part of our cell structure and maintenance of cell function. It is also a nutrient that acts a bit like an adaptogen and promotes a healthy stress response. *

A study published in the Journal of the International Society of Sports Nutrition found that phosphatidylserine can be helpful for athletes who are under sport-related stress, dulling the increase in cortisol that is usually observed with moderate activity. [10] Another study found that the combination of phosphatidylserine and caffeine can reduce the perception of fatigue in just 14 days. [11] This can be particularly important for endurance athletes. Phosphatidylserine can help improve event performance (decreased fatigue) and support quick post-workout recovery. *

5. DHA (Fish Oil)

A 2013 study in the American Journal of Clinical Nutrition found that participants with low intakes of essential omega-3 fatty acids such as DHA saw an improved response time when taking 1.16 grams per DHA Day. [12] Since many people do not have a lot of omega-3 fatty acids in their diet, this finding is relevant for a relatively large percentage of the population.

  Fish oil capsules.

Experts recommend an omega-6-to-omega-3 fatty acid ratio of 1: 1 or 2: 1. Unfortunately, most American diets fall in the range from 10: 1 to 25: 1. [13,14] Around that To put it in the right light: My own ratio in the last test was 4: 1, which is still not in the optimal range, even though I ate fish, took fish oil supplements and ate lean venison.

Although the relationship between DHA and improved athletic performance needs further investigation. Optimizing this fatty acid can be of great benefit to brain and body energy. *

6. Pycnogenol

Apart from its many cognitive advantages, there are indications that pycnogenol can also support athletic performance. A study in the Journal of Sports Medicine and Physical Fitness concluded that Pycnogenol can support normal subjects and semi-professionals in strenuous activities such as triathlon. [15] * The study was divided into two parts, with the subjects receiving doses of 100 milligrams per day and 150 milligrams of pycnogenol per day. The lower dose was tested for fitness performance using the Army Physical Fitness Test, while the higher dose was used by triathletes who trained and participated in a race. In both settings and for both doses, supplementation led to better performance. Especially among the triathletes, the Pycnogenol group showed a "significant decrease in cramps and pain while running and after running" and a "faster recovery". For endurance athletes, Pycnogenol can not only support performance, but also make competition more comfortable. *

* These statements were not evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.

  1. Giurgea, C. (1972) Pharmacology of Brain Integrative Activity. Attempting a nootropic concept in psychopharmacology. Actualites pharmacologiques, 25 115-56.

  2. Waegemans, T., Wilsher, C.R., Danniau, A., Ferris, S.H., Kurz, A. & Winblad, B. (2002). Clinical efficacy of piracetam in cognitive impairment: a meta-analysis. Dementia and Geriatric Cognitive Disorders, 13 (4), 217-224.

  3. Dimond, S.J. & Brouwers, E.Y.M. (1976). Increasing the power of human memory in normal people through the use of drugs. Psychopharmacology, 49 (3), 307-309.

  4. Khosrow Tayebati, S., Tomassoni, D., Ejike Nwankwo, I., Di Stefano, A., Sozio, P., Serafina Cerasa, L. & Amenta, F. (2013). Modulation of monoaminergic transporters by choline-containing phospholipids in the rat brain. CNS & Neurological Disorders-Drug Targets (formerly Current Drug Targets-CNS & Neurological Disorders), 12 (1), 94-103.

  5. Ziegenfuss, T., Landis, J. & Hofheins, J. (2008). Acute supplementation with alpha-glycerylphosphorylcholine increases the response of the growth hormone and the maximum force production during resistance training. Journal of the International Society for Sports Nutrition, 5 (S1), p. 15.

  6. Bellar, D., LeBlanc, N.R. & Campbell, B. (2015). The effect of 6 days of alpha-glycerylphosphorylcholine on isometric strength. Journal of the International Society for Sports Nutrition, 12 (1), 42.

  7. Marcus, L., Soileau, J., Richter, L. W., & Bellar, D. (2017). Assessment of the effects of two doses of alpha-glycerylphosphorylcholine on physical and psychomotor performance. Journal of the International Society of Sports Nutrition, 14 (1), 39.

  8. McGlade, E., Agoston, AM, DiMuzio, J., Kizaki, M., Nakazaki, E., Kamiya T . & Yurgelun-Todd, D. (2019). The Effect of Citicolin Supplement on Engine Speed ​​and Attention in Adolescent Men. Journal of Attention Disorders, 23 (2), 121-134.

  9. M. Naber, B. Hommel & L. S. Colzato (2015). Improved human visuomotor performance and pupil narrowing after choline supplementation in a placebo-controlled double-blind study. Scientific Reports, 5 13188.

  10. M. A. Starks, S.L. Starks, M. Kingsley, M. Purpura & R. Jäger (2008). The effects of phosphatidylserine on the endocrine response to moderate exercise. Journal of the International Society of Sports Nutrition, 5 (1), 11.

  11. Wells, AJ, Hoffman, JR, Gonzalez, AM, Stout, JR, Fragala, MS, Mangine, GT,. .. & Robinson IV, EH (2013). Phosphatidylserine and caffeine alleviate mood disorders after exercise and the perception of fatigue in humans. Nutrition Research, 33 (6), 464-472.

  12. W. Stonehouse, CA Conlon, J. Podd, SR Hill, AM Minihane, C. Haskell & Kennedy D. (2013). DHA supplementation improved both memory and response time in healthy young adults: a randomized controlled trial. The American Journal of Clinical Nutrition, 97 (5), 1134-1143.

  13. Simopoulos, A.P. (1991). Omega-3 fatty acids in health and illness as well as in growth and development. The American Journal of Clinical Nutrition, 54 (3), 438-463.

  14. PM Kris-Etherton, DS Taylor, S. Yu-Poth, P. Huth, K. Moriarty., Fishell, V., Hargrove, RL, Zhao, G. & Etherton, TD (2000). Polyunsaturated fatty acids in the food chain in the United States. The American Journal of Clinical Nutrition, 71 (1), 179S-188S.

  15. Vinciguerra, G., Belcaro, G., Bonanni, E., Cesarone, MR, Rotondi, V., Ledda A., Hosoi, M., Dugall, M., Cacchio, M. & Cornelli, U. (2013). Assessment of the effects of supplementation with Pycnogenol® on the fitness of normal subjects with the Army Physical Fitness Test and on the performance of athletes in the 100-minute triathlon. J Journal of Sports Medicine and Physical Fitness, 53 (6), 644-654.

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