Alpha-GPC is a powerful new ingredient featured in our latest pre-workout formula, Non Stim Pre. With proven benefits for both cognitive function and physical performance, it’s generating a lot of buzz, especially from our Head of Product Innovation and Technical Affairs, Sherry Sui. In this article, she breaks down what Alpha-GPC is, how it works, and why it’s a game-changer in the pre-workout space.
What is Alpha-GPC?
Alpha-GPC (Alpha- glycerophosphocholine) is a compound classified as a choline-containing phospholipid. This means it's a type of fat that includes choline in its structure. It is naturally produced in the human body as a metabolite of phosphatidylcholine, a common phospholipid found in cell membranes.
Alpha-GPC is found in small amounts in the brain and other tissues of the body. It can also be found in some foods, including: breast milk, red meat, especially organ meats like liver, dairy products, eggs, wheat germ.
How does Alpha-GPC work?
Upon ingestion, alpha-GPC is efficiently absorbed by the body and can readily cross the blood-brain barrier. This allows it to directly influence brain function.
The body metabolises alpha-GPC into two primary components: choline and glycerol-1-phosphate.
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Choline serves as a precursor for acetylcholine, a crucial neurotransmitter involved in cognitive functions like memory and attention, as well as the control of skeletal muscle contractions.
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Glycerol-1-phosphate contributes to the structural integrity of cellular membranes.
The proposed mechanism of action for alpha-GPC involves enhancing the synthesis and release of acetylcholine within the brain. Acetylcholine plays a significant role in various neurological processes, including memory formation, motivation, alertness, and focus. Furthermore, acetylcholine is the neurotransmitter responsible for transmitting signals that stimulate muscle contraction. Consequently, it is theorised that increased levels of acetylcholine may lead to more effective communication between the nervous system and muscles, potentially resulting in enhanced force production. (1) (2)
Potential benefits of 600mg of Alpha-GPC in a pre-workout
Cognitive benefits by boosting acetylcholine levels (2) (3)
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Enhanced Mental Focus and Alertness: Alpha-GPC increases acetylcholine levels in the brain, a neurotransmitter crucial for attention and learning, potentially leading to improved concentration during workouts.
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Improved Mind-Muscle Connection: By boosting acetylcholine, Alpha-GPC may facilitate better communication between the brain and muscles, aiding in more effective training sessions.
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May help reduce mental fatigue, especially during long or intense sessions
Potential physical performance benefits (4)(5)(6)
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Increased Power Output: Studies suggest that a 600 mg dose of Alpha-GPC can enhance peak force production, which may translate to improved performance in strength-based exercises like bench presses and squats.
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Elevated Growth Hormone Levels: Supplementation with Alpha-GPC has been associated with significant increases in post-exercise growth hormone levels, which can support muscle growth and recovery.
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Enhanced Endurance: Alpha-GPC may help in sustaining performance during prolonged or high-intensity workouts by supporting efficient muscle contractions.
Check out our Alpha-GPC containing Non Stim Pre today
References
(1) Traini E, Bramanti V, Amenta F. Choline alphoscerate (alpha-glyceryl-phosphoryl-choline) an old choline- containing phospholipid with a still interesting profile as cognition enhancing agent. Curr Alzheimer Res. 2013 Dec;10(10):1070-9. doi: 10.2174/15672050113106660173. PMID: 24156263.
(2) Kansakar, Urna, et al. "Choline supplements: An update." Frontiers in endocrinology 14 (2023): 1148166.
(3)Kerksick CM. Acute Alpha-Glycerylphosphorylcholine Supplementation Enhances Cognitive Performance in Healthy Men. Nutrients. 2024; 16(23):4240. https://doi.org/10.3390/nu16234240
(4)Kawamura T et al. Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults. Nutrition. 2012 Nov-Dec;28(11-12):1122-6
(5)Ziegenfuss T, Landis J, Hofheins J. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. J Int Soc Sports Nutr. 2008 Sep 17;5(Suppl 1):P15. doi: 10.1186/1550-2783-5-S1-P15. PMCID: PMC3313098.
(6)Penry JT, Manore MM. Spector SA et al. Effect of choline supplementation on fatigue in trained cyclists. Med Sci Sports Exerc. 1995 May;27(5):668-73. ↩
