What Does Alpha GPC Do In Pre Workout?

Medically reviewed by Dr Dimitar Marinov
What Does Alpha GPC Do In Pre Workout?

Alpha GPC, otherwise known as alpha glycerylphosphorylcholine, is gaining popularity as one of the best dietary supplements on the market, claiming to have multiple health benefits. It has also started finding its way into sports supplements, including pre workout. But why is this?

Today, we’re going to take a closer look at how alpha GPC works, breaking down exactly what it is, explaining its benefits, and helping you decide if it’s something you need to start incorporating into your supplement regime.

What Is Alpha GPC?

Alpha GPC

Alpha glycerylphosphorylcholine (Alpha GPC) is one of the building blocks that make up acetylcholine, a neurotransmitter that can be found in both brain cells and muscle tissue. However, when it is taken supplementally, it acts a little differently and is converted into phosphorylcholine, which is an active form of choline.

Once transformed into phosphorylcholine, Alpha GPC makes its way to the central nervous system’s synaptic nerve endings and, once there, increases acetylcholine levels.

As acetylcholine is responsible for multiple cognitive functions throughout the body, increased levels mean that you have a better-regulated response to exercise, which is the reason it is so effective when added to pre workout.

What Are The Benefits Of Alpha GPC In Pre Workout Supplements?

Benefits Of Alpha GPC In Pre Workout Supplements

There are several benefits of Alpha glycerylphosphorylcholine in pre workout supplements, including:

Improved Strength

As you exercise, you naturally become fatigued, caused by motor neuron activity at the neuromuscular junction, which is the area in which the nervous system connects to the muscle fibre. Since Alpha GPC increases acetylcholine levels throughout your body, it reduces the fatigue felt during workouts and, as a result, helps you improve your strength.

Improved Cognitive Function

Alpha GPC’s role in maintaining healthy brain function also means that it can improve cognitive function in a number of ways, including mental focus, clarity, and memory. This essentially means that pre workout that features Alpha GPC could help to improve your overall performance by giving you the mental focus needed to get to your next goal.

Increased Growth Hormone Response

Human Growth Hormone (HGH) is vital for achieving the gains you want from intense exercise and heavy weightlifting. Alpha GPC is believed to increase growth hormone response, resulting in an increase in strength and power, as well as muscle mass development.

Increased HGH response also improves fat oxidation, with energy being pulled from fat reserves rather than muscles. This makes it highly beneficial to those looking to maintain lean muscle while losing body fat.

What Is The Recommended Dosage Of Alpha GPC?

Recommended Dosage Of Alpha GPC

The amount of Alpha GPC you take really depends on what you’re to achieve. This is something you should discuss with a health professional or your personal trainer, but, in general, the recommended dosage of Alpha GPC is as follows:

  • A maximum of 600mg per day should be taken to improve physical performance.
  • A maximum of 1200mg per day should be taken to improve cognitive performance.

It’s recommended that you don’t go straight in with the maximum doses, though. Start small and work your way up, listening to how your body reacts and adjusting as necessary.

How Should You Take Alpha GPC?

You should take Alpha GPC in the way instructed on the packaging. It’s often better to take it with food, as this will help the body absorb it faster, but it is fine to take it just with liquids if preferred.

When Should You Take Alpha GPC?

When Should You Take Alpha GPC?

You can take Alpha GPC at any time of day as it doesn’t have the same stimulant effects that can disturb sleep as some other supplements. However, if you’re taking Alpha GPC incorporated into a pre workout supplement, it would be best taken around half an hour before your training session.

Where Can I Buy Pre Workout Supplements With Alpha GPC In?

It’s best to buy from a reputable retailer when looking for pre-workout supplements that include Alpha GPC. One of the best places to look is Power Supps, and you can find Alpha GPC in multiple pre workouts here.

What Are The Potential Side Effects Of Alpha GPC Supplementation?

Potential Side Effects Of Alpha GPC Supplementation

The side effects of taking Alpha GPC are very rare, and those that are reported are minimal. These include things such as:

  • Headaches
  • Fatigue
  • Anxiety
  • Rashes
  • GI issues

It’s important to reiterate getting your personal dosage correct here again, as finding that perfect balance will dramatically reduce the risk of getting these rare side effects.

Final Thoughts On Alpha GPC In Pre Workout Supplements

There’s a wealth of benefits to choosing a pre workout that has Alpha GPC in it, including increased strength and better fat oxidation, along with its cognitive benefits. However, just like any dietary supplement or sports nutrition supplement, it’s important you take the correct dose in line with your personal goals.

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