Α-lipoic acid (ALA), is a substance that is important for athletes. The use of this acid is recommended mainly to those practicing strength and endurance sports, because ALA can increase aerobic capacity, as well as increase strength and muscle mass.
ALA serves as a coenzyme in the metabolism of the Krebs cycle. At the same time it is a very powerful antioxidant that protects against free radicals, thus supporting the action of vitamins C and E. In addition, α-lipoic acid promotes insulin secretion and has a beneficial effect on the metabolism of muscle cells. It works well as a raised level of metabolites glucose by increasing the permeability of the muscle cell membrane. ALA may also improve aerobic capacity and prevent from the toxicity of heavy metals. The human body produces only small amounts of this acid. In food it can be found, for example, in spinach, yeast beer and meat. Many athletes have decided therefore to use supplements containing α-lipoic acid. Professional athletes should take from 300 to 600 mg in 3 equal portions. ALA should be taken with meals, as well as immediately after training together with creatine.
We can not forget that the excess of acid also has a negative impact on the body. Although, so far there only has been observed that excess of ALA can lead to symptoms such as irritation of the gastrointestinal tract, upset stomach and rash, but caution is advised when taking the acid.