Dear BLOG readers, dear Peak customers,
I can well imagine that a not inconsiderable number of you have heard or read something about ATP. I would assume that if you have, it is in connection with the use of creatine, am I right? For all of you who don't know anything about ATP, today would be a good time to fill this knowledge gap. It's worth it!
In today's article, I would like to introduce you to ATP as an important endogenous compound and then go on to discuss the extent to which you can also benefit from ATP supplementation.
Have fun!
ATP - The most important energy-rich compound in our body
Of course, ATP is an abbreviation. ATP stands for "adenosine tri phosphate" and thus for the most important energy-rich compound in cell metabolism.
In the context of energy metabolism, macronutrients (protein, carbohydrates and fatty acids) are macromolecules and therefore energy suppliers. The components of these (glycerol, fatty acids, glucose and also amino acids) are used in the further course of metabolism to provide or conserve energy. Of all the energy-rich compounds, ATP is the most important, as it makes a large number of energy-consuming reactions at cellular level possible in the first place. If you like, ATP is the final destination of supplied energy before it is actually consumed.
Such an important compound as ATP is of course not only important for our muscles, which is why ATP is found everywhere where energy essentially has to be provided for physiological processes. ATP is ultimately formed (endogenously synthesized) in the mitochondrial matrix (the power plants of our cells). This is where oxidation (electron release) and thus the provision of energy takes place.
ATP formation is possible from:
- Oxidative decarboxylation of pyruvate (carbohydrates / glucose)
- b-oxidation from fatty acids
- Oxidation of amino acids
Which synthesis pathway is chosen depends on the availability of the substrate, but also on the duration and intensity of a load or a requirement for energy supply.
At this point, the role of creatine should be briefly defined. Creatine is part of the anaerobically mobilizable energy reserves that are used first when ATP is consumed. Creatine is formed by a mitochondrial creatine kinase under ATP consumption, resulting in creatine phosphate. As shown above, the phosphate can be transferred to ADP (used ATP) to produce new ATP.
Conclusion
After this introductory chapter, it should be clear to everyone what a central role ATP plays in energy metabolism and that muscular action would not be possible without ATP. We have seen that every macromolecule can be metabolized to ATP. Indirectly, this should therefore mean that a deficiency should not occur as long as the substrate is available. This consideration now brings up the second central question of today's article, namely to what extent you can benefit from using ATP as a dietary supplement.
Does ATP supplementation make sense?
Bioavailability
To anticipate this: There is not too much useful study material on ATP supplementation. When looking at the available material, one repeatedly comes across the all-overshadowing topic of "bioavailability" and thus, strictly speaking, the basic prerequisite for effectiveness (initially regardless of whether positive or negative).
Bioavailability is generally understood to mean the proportion of a nutrient that is actually available to the body after administration. A number of components determine bioavailability (1):
- Activity of digestive enzymes
- Binding and absorption by the intestinal mucosa
- Transport through the intestinal wall into the bloodstream or lymphatic system
- Systemic distribution
- Storage and metabolic - functional use
Is ATP bioavailable?
The direct administration of ATP (225mg) as a gastric juice-resistant tablet caused a slight increase in strength performance in the 1-RM test in Jordan et al (4) as well as a slightly delayed onset of fatigue (muscle failure) during exercise up to the exhaustion threshold. In addition to this determined effect, the researchers found only slightly increased ATP blood and plasma concentrations as a result of the administration. This observation may indicate insufficient bioavailability. While ATP appears to function well in rabbits (5) and appears to be well absorbed, this appears to be less pronounced in human skeletal muscle. It is known from animal studies (7,8) that orally administered ATP functions in particular via accumulation in the blood, but this does not appear to be the case in humans, as shown by Jordan et al. As a reason, research discusses several degradation mechanisms of the human digestive tract that come into play here and thus change ATP. Art et al (17) also dealt with the question of the oral bioavailability of ATP. For this purpose, they administered as much as 5000 mg of ATP to healthy volunteers once, sometimes via two types of enteric-coated, pH-sensitive capsules. Even with this high intake, the team did not observe any significant increase in the whole blood ATP concentration. Since no significant increase in the amount of adenosine was measured either, the researchers concluded that the ATP was broken down to uric acid via xanthine oxidase (an enzyme). In fact, the plasma uric acid concentration increased after administration of ATP, which supports this hypothesis. Overall, the actual bioavailability of ATP was reported to be 16.6%, but the extent to which this could possibly be improved with chronic administration has been stated as an "open point". However, Coolen et al (26) also found no increase in the ATP blood concentration with the administration of 5000 mg ATP over 28 days, but did find an increase in the uric acid level. The study concludes:
"On the basis of these findings, we seriously question the claimed efficacy of oral ATP at dosages even lower than that used in the present study."
Last but not least, Kichenin et al (27) even found a progressive reduction in plasma ATP with repeated oral administration in animal experiments.
Happy ending ?!
From the studies of Jordan (4) and Wilson (24) the benevolent happy ending can now be derived. Both research groups criticize previous studies such as the one by Coolen et al (26), as they obviously did NOT measure the venous blood after ATP administration and it is precisely THIS that would indicate a better bioavailability of orally administered ATP.
Conclusion
When science argues, we all sit in between and see how the ball moves from left to right. What is certain is that results from measurements (such as rising uric acid levels) indicate that at least some of all ATP supplied is not provided as energy as such, but is simply broken down. Degradation to adenosine is also likely, although this should not be regarded as negative. The question of the actual bioavailability of ATP ultimately remains an unsolved mystery to this day, which is why we have to look at "real" ATP-mediated results to find out whether ATP supplementation is to be recommended or not.
Studies confirm interesting effects of ATP
In their study, Rathmacher et al (23) administered 400mg of ATP (in non-enteric-coated tablets, but as a disodium salt for buffering) divided into 2 daily doses over 15 days to half of a group of 16 participants. The other half received a placebo. All participants performed 3 sets of the leg extension, while the strength and fatigue values of all subjects were measured. It was shown that under the influence of ATP, there was an improvement in peak torque from set 2 and reduced muscle fatigue. The effects were not sufficient to ultimately demonstrate significant effects on strength performance. Rathmacher et al. explain the effect that occurred not via ATP itself, but via the breakdown product adenosine, which has been shown to cause vasodilation and increased blood flow (19 - 21). A further side effect is found in increased glucose and oxygen enrichment in the muscle (muscular substrate pool) (22).
In 2013, the only study to date looked at the effects of ATP on muscle mass. Wilson and colleagues (24) recruited trained subjects and administered them 400mg ATP or a placebo for 12 weeks, 30 minutes before training. The study went through 3 phases, starting with periodized resistance training (weeks 1 to 8), followed by a two-week overreaching phase (weeks 9+10 with increased intensity + training frequency) and then a two-week tapering phase (weeks 11+12). Strength values and muscle mass were determined at the beginning and after 4, 8 and 12 weeks. As the trial progressed, there were differences in strength performance (leg press 12.9% to 4.4% and deadlift 16.4% to 8.5%), vertical jump strength (15.3% to 11.5%) and muscle mass, with better results in the ATP group in each case. In addition, the ATP group showed reduced protein breakdown compared to the placebo group and a statistically insignificant greater loss of fat mass. It was interesting to note that ATP not only helped to maintain muscle mass and strength levels during and after overreaching, but also significantly increased them. One approach to explaining the results with regard to strength performance comes from Homsher et al (25). It goes in the direction of a changing Ca2+ influx, which can have a direct effect on muscular performance. Accelerated recovery thanks to ATP is assumed to be a possible effect of ATP, particularly in phase 2, while increased substrate and oxygen availability is also cited here as a possible cause of muscular changes (LBM and muscle thickness).
Conclusion
Administered 30 minutes before training in an amount of 400mg, ATP performs significantly better than a placebo, both in terms of strength performance and changes in body composition. How exactly this all comes about is still being discussed with some interesting starting points.
Other ATP effects
Better well-being thanks to ATP supplementation
Conceivable! The reason for this is its effect as a neurotransmitter of the central and peripheral nervous system, which in studies has already led to the release of noradrenaline or serotonin (10 - 14).
Less pain perception thanks to ATP
Conceivable, as adenosine formed from ATP inhibits the transmission of pain (14 - 16).
Raising ATP levels indirectly
Attempts to indirectly increase muscular ATP levels by administering adenylpyro-phosphoric acid, calcium pyruvate, mushroom extract (cordyceps sinensis) and yohimbine Hcl in order to increase strength and endurance values in 24 healthy men were unsuccessful in Herda et al (3).
The administration of certain extracts of peat and apples (elevATP TM) obviously has a different effect. Naturally financed by the manufacturer, the study by Reyes-Izquierdo et al nevertheless showed a significant increase in the blood ATP level, a lack of increase in plasma ATP and a significant increase in the intracellular muscle ATP level under resting conditions (here the strongest 120 minutes after administration). In addition, Joy et al (29) reported significant effects of administration of the extract combination on muscle hypertrophy without negatively affecting other blood markers. Jordan et al (30) showed significant improvements in 1-RM strength values and jumping power.
Conclusion
The approach of indirectly raising ATP levels is already being successfully researched.
Dosage and intake
There are still vehement vetoes that consider the real effects of ATP administration in quantities of 225mg per dose to be unlikely in view of a total ATP pool of approx. 80g in skeletal muscles. Even with a bioavailability of 100%, the chance of significant effects is too low, especially since adenosine as an effect-giving degradation product is also characterized by a very short half-life in human plasma (0.6 to 1.5 seconds) (9).
However, the studies available to date on trained subjects show that it does somehow seem to work. Here, real effects occurred with doses of 400mg, administered 30 minutes before exercise. In view of the proven maximum increase in muscle ATP levels under resting conditions after 120 minutes, the effects could ultimately be even more pronounced if ATP is taken at least 60 minutes before exercise, but this is only my personal interpretation at this point.
Safety
Wilson et al found no negative changes with regard to blood cells, blood sugar, liver or kidney values with 400mg ATP over 12 weeks. Coolen et al (26) gave their subjects 5000mg daily for 28 days and also found no worrying changes.
Summary
It really is a rollercoaster ride that you go through when dealing with ATP as a dietary supplement. The bottom line is that a number of questions remain unanswered, starting with the real bioavailability, continuing with the exact effect mediation and finally determining the optimal amount to take, including the best time to take it.
What we do know: In the studies available to date, moderate to good results occurred using ATP as an oral supplement. So it is definitely worth a try, although it can be assumed that those of you who train particularly intensively and extensively will benefit more from it.
I call on all those who dare to try it to share their experiences with me! Comment on the article or send me an email. I look forward to your feedback.
Sporty greetings
Holger Gugg
www.body-coaches.de
Sources
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